We've all had the experience of reacting in a way that was less than ideal upon hearing bad news,
Or being unfairly criticized,
Or being told something we did not want to hear.
This makes sense because when our emotions are triggered,
They tend to take center stage,
Inhibiting our ability to pause before we speak.
We may feel compelled to release the tension by expressing ourselves in some way,
Whether it's yelling back at the person yelling at us,
Or rushing to deliver words of comfort to a friend in trouble.
However,
It is much to be said for teaching ourselves to remember to pause and take a deep breath before we respond to the shocks and insults that come our way in life.
Hi,
My name is Shemila and I welcome you to the meditation titled Mental Noting Before Responding to Difficult Situations.
This meditation will deepen your practice of mindfulness and help you in taking a pause and controlling your impulse to react in negative situations.
By using mental noting,
We will develop skills to pause and consciously respond to difficult situations in ways that shifts the negative energy and brings you in greater harmony with your values.
When we react defensively or simply thoughtlessly,
We often end up feeling regret over our words or actions.
We would save ourselves a lot of pain if we take a deep breath and really tune into ourselves and the other person before we respond.
This doesn't necessarily mean that we don't stand our ground,
But rather that we take our power back and respond from a place of power and confidence rather than from a place of anger and helplessness.
Even 10 seconds of grounding ourselves in the midst of difficult situations can create miracles.
The next time you find yourself wanting to react,
Try to pause and in that pause take a deep breath.
Then do the practice of mental noting for 10 seconds.
By feeling your feet on the floor and the air on your skin.
Now bring your attention on the feeling of the breath,
Wherever it's most predominant,
Wherever it's easiest for you.
Just the normal natural breath.
And quietly note in,
Out.
In,
Out.
Or rising,
Falling.
To help support the awareness of the breath.
Then if something arises that is predominant,
That takes over our awareness such as sensation,
Sound,
Image,
Emotion,
Thought.
See if you can make a quiet mental note of just what that experience is in the moment without judgment,
Just as an act of recognition.
Oh,
Thought,
A plan of action,
Anger,
Joy.
If the note comes easily,
You don't need to struggle to get exactly the right word.
It doesn't need to be elaborate.
It is just an act of recognition.
Oh,
This is what's happening right now.
There is sadness.
There is happiness.
I'm hearing,
Seeing,
Thinking.
Gently note that experience three or four times.
Hearing,
Hearing,
Hearing.
See if you can bring your attention back to the feeling of the breath.
The mental note is very quiet now.
It first of all establishes a sphere of awareness which is not caught up in that experience but is able to discern it,
To recognize it.
It also provides an instant feedback system for us.
Is this an open-hearted,
Even acceptance?
Oh,
This is what's happening right now.
Or is it more like thinking with fretfulness or resentment?
And if we hear that,
We say it again.
Oh,
Thinking.
And then bring your attention back to the feeling of the breath.
You don't need to try to take in everything.
It is just those things that arise quite strongly,
Pull us away from the breath.
We spend a few moments as though to say,
Oh yeah,
This is what's happening right now.
And then we come back.
The mental noting is a platform for mindfulness.
We see what's happening right now as it is.
We are not elaborating it.
We are not judging it.
We are not struggling against it,
Nor falling into it.
Oh,
There's thinking,
Anger,
Joy.
Because it's a platform for mindfulness,
It's the platform for learning.
We can see just what's happening right now.
Many things will arise and pass away.
Some very pleasant,
Some unpleasant,
Some neutral,
Some that invoke a reaction within us.
But our job is just to note them,
To recognize them,
To see them for what they are,
To see the truth of this very moment and then breathe.
And when you feel ready,
You can open your eyes.
Thank you for meditating with me today.
Sending you love and peace.
Salaam.
