Purpose – Deepen one’s awareness on how one reacts to particular situations. First step to learning to respond and not react.
Description- Choose a particular type interaction with a specific person that pushes your buttons each and every time .
Actual drill- Next time you have an interaction with this particular person , decide in advance that you will not bore yourself by reacting the same way you always have. Instead, go into the interaction with the intention of just being aware. As the interaction begins, and your buttons are pushed, just notice how you experience it. Do you have particular visual imagery that emerges? Any particular effects on your body, breath and movement patterns? How do you actually feel and where do you feel it? Now, although you are just attempting to be aware, keep in mind that your body is still being reactive which means the other person will sense and feel your reaction even if you do not say anything. Do this for 30 seconds before you decide to respond consciously.
Reflection question- What was the totality of your experience? How did it feel ? What thoughts crossed your mind? Where you able to keep your awareness steady? How did it feel to remain ‘silent’ ( verbally) for 30 seconds? How did the other person react in your silence different if at all from how they usually react?