Moment
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Instructions:
Do this exercise whenever you notice you are mentally stuck or caught up in something. Go slowly. Get curious before answering each question. Write whatever you notice. You engage more fully with this practice through writing out each answer than through answering each question in your head.
You can also write about moments that have already passed. When you answer these questions about a past moment, feel free to include what you notice about the current moment as well; as we reflect on experiences from the past, they often become mentally active right now.
Why do this?
Often, when a stressful situation or unhappy feeling comes, we react in ways that do not serve us. We can more easily choose responses that do serve us by slowing down and looking closely at this moment. By repeatedly answering the questions below, we see more easily what is happening right now and how we are responding to it.
Where are you? What just happened?
What physical sensations, images or sounds are present?
What narratives is your mind telling about this moment? What is it saying about you or about the world? What dramatic tension does the author of this story imbue this moment with?
How are you reacting to these raw sensations and narratives? Are you trying to guard yourself against them? Escape them? Include what you may be doing outwardly (with your body) as well as inwardly (in your mind).
What immediate small step(s) can you take to live your day according to how you most deeply want to live it?