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"Between stimulus and response, there is a space. In that space lies our freedom and power to choose our response. In our response lies our growth and freedom" -Victor Frankl, Man's Search for Meaning

Imagine for a moment someone does something that makes you very angry… an argument with a friend, someone hitting you, someone yelling at you, someone disagreeing with you. And imagine your typical reaction - your automatic pilot reaction. What do you say, how do you act, do you yell, swear, say things you later regret? Imagine yourself having any of those reactions.

Now back up and imagine the situation again but from the point before you respond. First consider where you feel anger in your body. See if you can identify where it is. Also notice the thoughts associated with this anger. Are they thoughts of revenge, hatred, hurt, disappointment?

Can you watch all this as if you were simply observing… “hmm, that’s interesting, I’m really angry, I’m really upset, my chest is tight and my body is tense…” etc.

With the time it takes to notice all those things, you have created space between the situation and your typical reaction. Normally, the situation and the reaction happen so quickly we don’t have any space in between. It’s like they are glued together. But when you bring awareness to a situation, you can often create enough space between the situation and the reaction that the reaction becomes a response, a thoughtful choice, a calmer choice, a choice with a better outcome.

So, when we practice mindfulness we are cultivating this ability to observe a situation, or emotion - anger, fear, jealousy, sadness. When you can observe these things, you begin to know them and respond to them differently.

Poem
This poem demonstrates how it takes time to learn how to create space, but it is possible. Autobiography in Five Short Chapters
by, Portia Nelson

Act I
I walk, down the street,
there is a deep hole in the sidewalk.
I fall in... I am helpless... It isn't my fault... It takes forever to find a way out.

Act II
I walk, down the street,
there is a deep hole in the sidewalk.
I pretend that don't see it. I fall in again. I can't believe I am in the same place,
but it isn't my fault.
It still takes a long time to get out.

Act III
I walk, down the street,
there is a deep hole in the sidewalk.
I see it is there. I still fall. It's a habit. My eyes are open. I know where I am. It is my fault. I get out immediately.

Act IV
I walk, down the street,
there is a deep hole in the sidewalk. I walk around it.

Act V

Today, in order to practice this mindfulness, we are going to focus on something that is happening in us all the time – breath. Breath is neutral. It’s not a strong emotion, it’s not something really hate or really love. It’s just there, continually, all day, everyday, breathing in, breathing out. We can find it any time we remember.

Start by taking one breath.
Now, close your eyes and take one deep breath.
Now take three breaths, but just normal breaths, don’t deliberately change it.
Now, take three breaths, this time noticing where in your body you feel your breath. Follow the breath in this place for the entire three breaths. (wait. give some explanation of the different places the breath can be felt - belly, chest, nostrils.)

We will call the place that you feel you breath most obviously your anchor. It is the place to anchor your attention. Let’s try this for one minute.

You have learned mindfulness of sound and mindfulness of breathing. Both of those things are always happening. You can practice paying attention to sound or your breath whenever you think of it.

Your challenge over the next two days will be to notice a few breaths whenever you remember. See if you can remember even one time.

1. What is the difference between response and reaction? Can you identify any situations in your life that would benefit from response rather than reactions?
2. How did you feel today while paying attention to your breath?
3. Where do you find it easiest to follow your breath?
4. Did you remember to pay attention to sound over the past two days?
5. Do you think you could practice mindfulness for a few minutes everyday? What time of day would work best for you?

	A MOMENT TO OURSELVES
	HEARING AND BREATHING
	Posture Every time we practice mindfulness, we will start by getting in a mindful posture. A mindful posture has five guidelines: 1. Facing forward 2. Back is upright 3. Stillness 4. Quiet 5. Mind and body are relaxed yet alert 6. Letting your eyes close Let’s try one minute in this mindful posture.
	Mindfulness of Sound So, if we want to be pushed around less by our difficult thoughts and emotions, one thing we can do is practice mindfulness. Remember that, in short, mindfulness is paying attention to whatever is happening in our experience. Each day we will practice being mindful of one thing. Today we are going to pay attention to sound. We’ll start by getting in a mindful posture. I am going to ring a bell. With your eyes closed, please let your attention go to the sound and simply listen to the sound from the moment it starts until it ends. Listen as closely as you can to see if you can actually hear the moment it ends. (ring bell) Notice how you feel. Notice if that was challenging or easy. We will try again. This time notice if thoughts arise while you are trying to listen to the bell. This is not right or wrong, it is simply to notice what is happening. Ok. Close your eyes. (ring bell) Now, we will listen to other sounds. Let your eyes close and let your attention open up to sound. Just gently listen to the sounds around you. (about 30 seconds) Notice how you feel, if that was challenging, if you noticed thoughts or not, if you were able to just listen to sound for 30 seconds. What you are beginning to develop is observing a single thing for an extended period of time. Our minds will naturally wander away because they are very happy to jump and run around. Actually, most of what we are doing each day is training our minds not to stay on one thing. Cell phones, texting, facebook, twitter, video games, all train the mind to move quickly. Because of that, this might feel uncomfortable in the beginning. We will try a new object to pay attention to next time. Journals 1. List any emotions you remember having in the past 24 hours. They do not have to be strong and they do not have to be negative. Just anything you remember about the past 24 hours. Also write if you cannot remember. This is an exercise in payingauention to how we are feeling. Then pay auention until the next class to any emotions that arise. Right them down over the next two days.
	Class Two: Response vs. Reaction. Breath 1 - Anchor Quote "Between stimulus and response, there is a space. In that space lies our freedom and power to choose our response. In our response lies our growth and freedom" -Victor Frankl, Man's Search for Meaning Lesson Imagine for a moment someone does something that makes you very angry… an argument with a friend, someone hitting you, someone yelling at you, someone disagreeing with you. And imagine your typical reaction - your automatic pilot reaction. What do you say, how do you act, do you yell, swear, say things you later regret? Imagine yourself having any of those reactions. Now back up and imagine the situation again but from the point before you respond. First consider where you feel anger in your body. See if you can identify where it is. Also notice the thoughts associated with this anger. Are they thoughts of revenge, hatred, hurt, disappointment? Can you watch all this as if you were simply observing… “hmm, that’s interesting, I’m really angry, I’m really upset, my chest is tight and my body is tense…” etc. With the time it takes to notice all those things, you have created space between the situation and your typical reaction. Normally, the situation and the reaction happen so quickly we don’t have any space in between. It’s like they are glued together. But when you bring awareness to a situation, you can often create enough space between the situation and the reaction that the reaction becomes a response, a thoughtful choice, a calmer choice, a choice with a better outcome. So, when we practice mindfulness we are cultivating this ability to observe a situation, or emotion - anger, fear, jealousy, sadness. When you can observe these things, you begin to know them and respond to them differently. Poem This poem demonstrates how it takes time to learn how to create space, but it is possible. Autobiography in Five Short Chapters by, Portia Nelson Act I I walk, down the street, there is a deep hole in the sidewalk. I fall in... I am helpless... It isn't my fault... It takes forever to find a way out. Act II I walk, down the street, there is a deep hole in the sidewalk. I pretend that don't see it. I fall in again. I can't believe I am in the same place, but it isn't my fault. It still takes a long time to get out. Act III I walk, down the street, there is a deep hole in the sidewalk. I see it is there. I still fall. It's a habit. My eyes are open. I know where I am. It is my fault. I get out immediately. Act IV I walk, down the street, there is a deep hole in the sidewalk. I walk around it. Act V I walk down another street. Breath 1 – Anchor Today, in order to practice this mindfulness, we are going to focus on something that is happening in us all the time – breath. Breath is neutral. It’s not a strong emotion, it’s not something really hate or really love. It’s just there, continually, all day, everyday, breathing in, breathing out. We can find it any time we remember. Start by taking one breath. Now, close your eyes and take one deep breath. Now take three breaths, but just normal breaths, don’t deliberately change it. Now, take three breaths, this time noticing where in your body you feel your breath. Follow the breath in this place for the entire three breaths. (wait. give some explanation of the different places the breath can be felt - belly, chest, nostrils.) We will call the place that you feel you breath most obviously your anchor. It is the place to anchor your attention. Let’s try this for one minute. You have learned mindfulness of sound and mindfulness of breathing. Both of those things are always happening. You can practice paying attention to sound or your breath whenever you think of it. Your challenge over the next two days will be to notice a few breaths whenever you remember. See if you can remember even one time. Journal 1. What is the difference between response and reaction? Can you identify any situations in your life that would benefit from response rather than reactions? 2. How did you feel today while paying attention to your breath? 3. Where do you find it easiest to follow your breath? 4. Did you remember to pay attention to sound over the past two days? 5. Do you think you could practice mindfulness for a few minutes everyday? What time of day would work best for you?
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A MOMENT TO OURSELVES

Class Two: Response vs. Reaction. Breath 1 - Anchor