Self-Check Pause
Materials Needed:
To Support Feeling:
Judgmental
How to Do It
Throughout your day, make a habit of pausing whenever you catch yourself being dismissive. During this pause, place your hand on your chest and take a few deep breaths. Ask yourself why you’re feeling dismissive and what you might be avoiding or overlooking. Take a moment to consciously decide to be more open, even if just for a few minutes. Repeat this practice regularly to cultivate mindfulness around dismissiveness.
Why It Works
This exercise helps you become more aware of when and why you’re being dismissive. By interrupting the automatic response with a moment of self-reflection, you can start to replace dismissiveness with more thoughtful and open reactions.
Guided Practice
Throughout your day, take a moment to pause and bring your awareness inward. Find a comfortable position where you can sit or stand still. Begin to notice the sensations in your body and any thoughts that are passing through your mind. Allow yourself to be present with these experiences, without needing to change or judge them. Simply observe and notice.
Bring your attention inward, checking in with how you are feeling at this moment—physically, emotionally, and mentally. Notice the sensations—perhaps a tightness in your shoulders, a flutter in your stomach, or a calmness in your mind. As you continue to check in, visualize a gentle spotlight moving over different areas of your body and mind, illuminating what is present. You might notice a belief about self-awareness or feel a familiar sense of introspection. Allow yourself to explore these sensations fully, staying present with what arises. Notice what thoughts or feelings come up during this check-in. Are there familiar patterns of tension or relaxation? Stay with these feelings, allowing them to guide your awareness and understanding of your current state. When you feel ready, gently bring your awareness back to your breath and take a few more deep breaths, noticing how you feel now. Notice how your body feels now—whether there is a sense of clarity, awareness, or perhaps a renewed connection to yourself. Allow yourself to stay with this feeling for a few moments, enjoying the sensation of being fully present. When you are ready, gently open your eyes, carrying this sense of awareness and understanding with you into your day.