A note from Sean
Practice being with the itch, the hunger, and the stories you tell yourself. The more we notice unpleasantness for what it is, the more space we sense around it, and we can see reactivity arise on its own. That space is freedom of choice, the chance to choose an appropriate response.
Try this today. Take the worksheet’s first question: By whom did you feel challenged today? Picture the moment. Feel your feet and take one slow breath. Notice what happens in your body, such as heat, a tight chest, or a held breath. Name it in two words, then look for a small gap between that feeling and the urge to reply.
Keep going: Mindful Communication, with Oren Jay Sofer and Transforming Anger.
This suits anyone dealing with a hard coworker, boss, or client. It doesn’t replace speaking up or getting support if you feel unsafe. If the memory is strong, go gently. Stop when you need to.
