Practice 01
The Three-Second Pause
Before the next ordinary yes:
Pause.
Notice.
Ask:
What is here before I answer?
You may still say yes. The practice is noticing that you had a choice.
Practices
Tools for hearing yourself again
Small ways to interrupt the automatic and make room for what you notice.
Practices are invitations to notice, not instructions to follow.
Practice 02
Body Signal Log
When you notice a shift in your body, write down only what happened and what you felt: a tightening, a settling, warmth, an urge to move closer or step away.
Do not analyze it yet. Do not turn it into proof. Let the signal be information, then return later with curiosity.
What happened?
What did I notice in my body?
What story did I immediately attach to it?
Not sure where to start? Say where you feel stuck →
The framework behind these practices: meet the five movements →