Cultivating Emotional Balance through the Mindful Pause and the Compassionate Choice Process

Much suffering is created in our lives when we lose our emotional balance. Then we have lost our peace of mind, our relationships suffer and we feel at odds with our world. The Compassionate Choice Practice and the Mindful Pause Practice will help you to bring mindfulness and compassion into times when you have become triggered. By filling in a chart on paper or on the Mindful Pause Website, this step-by-step practice helps you to see with clear eyes how you got entangled in a problematic situation. If you face a complex or painfully re-occurring pattern in your life, then seeing clearly what is going on is crucial. The Compassionate Choice Practice and Mindful Pause Process allow you to slow down, infuse awareness into the process of becoming reactive, pause, consider your possible responses from a wider perspective, and, lastly, gradually choose a more healing response.

Compassionate Choice Process (link to worksheet guide)

  • The Compassionate Choice Practice will help you to bring more in depth, understanding, mindfulness and compassion into situations when you have become triggered. Understand your particular response to a trigger is useful. Sometimes our pattern of response to triggers leads back to a particular wound we carry with us. Identifying and understanding our pattern of reactivity helps us to watch what is happening inside of ourselves with compassion and mindfulness. In that way there is less chance to get hooked.
  • By filling in a a printout of the Compassionate Choice worksheet (below) or on the Mindful Pause Web App (below), this step-by-step practice helps you to see with clear eyes how we get entangled in problematic situations.
  • Especially if you face a complex or painfully re-occurring pattern in your life (LRPP), then it is crucial to clearly see what is going on. The Compassionate Choice Practice allows you to slow down, infuse awareness into the process of becoming reactive, pause, consider your possible responses from a wider perspective, and, lastly, gradually choose a wiser response.
  • In a systematic way the Compassionate Choice Practice helps you to identify what triggered you, the sensations and emotions that follow, and how what is happening in the present moment connects you to events from the past.

 

Compassionate Choice Process worksheet (link to blank worksheet): With help of the worksheet you can document your current experience and bring kindly awareness to your process.

Article – The Mindful Pause (link to research paper): For a more in depth understanding of this process, please read this scientific article about the Mindful Pause.

The Mindful Pause Web App (link to the app): With help of the mindfulpause.org website, which you can bookmark and have as an icon on your smart phone or desk top, you can create an effective mindful pause at all times when you have become triggered. The website allows you to document your experiences into your phone as they happen and to access brief mindful pause and compassion meditations. You can return to a state of emotional balance quickly and when you most need it.