- Pause Instead of Reacting
When a wave of strong emotion begins to take over, consciously pause rather than reacting immediately. - Breathe Deeply and Observe Sensations
Take slow, deep breaths and tune in to the sensations in your body. Notice any tension as if you’re observing a storm in the sky, watching with curiosity rather than judgment. - Embrace, Don’t Resist, Your Feelings
Instead of pushing emotions away or criticizing yourself, allow your feelings to be present. Welcome even the “harder-to-love” parts of yourself, treating yourself with kindness. - Reflect on Your Emotions
Take time to understand what you’re feeling. Ask yourself questions like, “What am I feeling? What triggered this? Are there unmet needs behind this? What past story does this connect to?” - Practice Mindfulness for Future Moments
You won’t always be able to pause in the moment, and that’s okay. Apologize if needed and try to engage in mindful practices, like meditation or yoga, to cultivate awareness and prevent future outbursts.
Mind Matters: Embrace, Empower, Evolve
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