Here's a practice for cultivating more awareness of our thinking and choices, when our feelings and thoughts become stimulated. In Marshall's suggestions for working with anger, his first step is to "Stop and Breathe". I have found it useful to practice this strategy when I'm feeling otherwise than angry. This has contributed to cultivating more awareness of my choices when angry feelings and thoughts become stimulated. This is a simple variation of a technique that is at least 2500 years old, popularized by the Indian Master commonly known as the Buddha. Millions of people practice it every day. To practice, find a comfortable sitting position with eyes open or closed. Set an intention to connect with yourself. I like to enjoy a few deep, conscious breaths; then focus on my breath, noticing the rise and fall of my abdomen or chest on the inhale and the exhale. Sometimes I focus on the air moving in and out through the tip of my nose. If I become aware of a thought, I "label" it, then let it go, returning to my breath and the feelings in my body. By labeling, I simply mean to notice the thought, then say "thinking" to myself. If the thought persists or returns, I label it again. It is not unusual to completely forget that you are doing this process, especially when you are first learning. We habitually become entangled in our thoughts in an unconscious way. This practice is designed to add more choice to the thinking process. I continue like this for 5-35 minutes. At the conclusion of the practice, I enjoy connecting with any needs met and savoring them and attending to any unmet needs. Downloadable Recordings with Jim and Jori Manske Keywords: exercise practice thinking meditation anger choice
