The Weekly Minute - Minding the Gap

Instructions for Minding the Gap:

1. Stop what you are doing.
2. Set your attention to notice what's arising, as it arises.
3. Notice thoughts, feelings, physical sensations, surroundings.
4. Notice without trying to change anything, just be aware of it.
5. When you get distracted, bring your awareness back to noticing what arises.
6. Continue for one minute.

​For the past minute, you have practiced a crucial step toward changing unwanted patterns. You have practiced not reacting to, or being swept away by thoughts, feelings, sensations or surroundings. This allows you to widened the gap between stimulus and response, increasing your ability to choose your reaction. The more you practice, the wider this gap will become.
Aim to practice this several times a day for the next week, and if you have any questions, as always, feel free to email me.

---

"When we can't let what is the case be the case, then we're stuck. We're already rooted in a defensive posture of denial and we've closed down the possibilities for a more creative engagement with the situation. The wisdom element in the non-judgmental attitude of mindfulness opens up the possibility for a more wholehearted creative response to the situations we find ourselves in. It allows for more creative choices." - M Chaskalson

---