A short practice for shifting an automatic response before you walk into a situation that usually triggers it: a difficult conversation, a crowded room, a phone call you have been putting off.

Your brain makes split-second decisions based on what has happened before. Those decisions can be updated, and updating tends to work better when it is practised from a settled state rather than in the middle of the moment itself. This practice gives you somewhere to do that.

🎧 Ten minutes. Use it when you want to feel steadier about how you respond.