Dear Friends,
Life often moves swiftly, pulling us into patterns of reaction—those automatic responses to situations that may not always serve us well. This week, let us explore the freedom found in pausing, in recognising these patterns, and in gently stepping out of them. Together, we’ll begin to notice and allow what arises with an open heart, rather than being carried away by it.

Reflections from Session 4

– When we’re on autopilot, it’s easy to react automatically, maintaining unhelpful patterns of thought, emotion, and behaviour.
– By practising “allowing” rather than “reacting,” we can create a space to notice and consciously relate to these patterns.
– Our experiences—pleasant or unpleasant—can be understood as a collection of thoughts, feelings, body sensations, and behaviours. Through mindfulness, we can observe these layers without being overwhelmed.
– Sitting meditation helps us notice when we’ve drifted away from the present moment and gives us the opportunity to come back.
– The 3-Step Breathing Space is a powerful tool. It invites us to pause when we feel tightness, discomfort, or stress, offering a chance to see our experience from a wider perspective and choose a skilful response.

As Viktor Frankl wisely observed:

“Between stimulus and response, there is a space. In that space, we have the power to choose our response. In our response lies our growth and our freedom.”

Your Practices for This Week

New Practices:

– Sitting Practice: Set aside time each day to sit quietly, noticing your thoughts, feelings, and sensations with curiosity and kindness.
– Working Wisely with Reactivity: Reflect on moments when you felt reactive and explore what you learned from those experiences.

Continuing Practices:

1. 3-Step Breathing Space:
– Practise this three times a day at regular intervals.
– Use it compassionately whenever you feel stressed, thrown off balance, or struggling to stay present.
2. Mindful Walking:
– Choose a short walk in your daily routine and practise mindful awareness, either focusing on your steps or observing your surroundings.
3. Experiences Calendar:
– Each day, pick one experience (pleasant, unpleasant, or neutral) and reflect on it using the four-part model: thoughts, feelings, body sensations, and behavioural impulses.
4. Keeping the Body in Mind (50:50 Attention):
– When listening or speaking, divide your attention equally between your inner experience and the world around you.
5. 10-Finger Gratitude:
– Begin your day by appreciating small blessings and end your day with a reflection of gratitude.

A Gentle Reminder

If you miss a practice or find it challenging, remember that every moment is a chance to begin again. Be kind to yourself, as this journey is not about doing everything perfectly. It’s about showing up, meeting yourself with compassion, and learning with patience.

You are not alone. These small steps create ripples of care in your life, softening the edges of difficult moments and nurturing a steadier, more open heart.

Remember, dear one,

The space you create through these practices is a gift to yourself. It is a chance to reclaim your freedom, to find peace within the storm, and to carry that calmness into your days. Step forward with courage and kindness, one breath, one moment at a time.

With warmth and care,
Per Norrgren