A note from Sean
When we notice an unpleasant feeling for what it is, like an itch or hunger, we find more space around it. Then judgment and reaction show up as separate things we can see. That space is where we get to choose how to respond.
Try this today. Today, each time you catch a negative reaction, or hear yourself speak negatively about an event, a person, or yourself, make a small note: “grumbling,” “harsh on me.” Add where you feel it, maybe your jaw or chest. Don’t judge it or draw conclusions. Tonight, scan back through the day for a few minutes and add anything you missed.
Keep going: A Negative Thoughts Meditation for Peace of Mind and Noting to Develop Non-Judgment Meditation Script.
This suits anyone who wants to see their patterns plainly. Noticing harsh self-talk can sting. If it does, go gently. Feel your feet and breathe. Stop when you need to.
