Pause, Notice, and Choose.

 

Pause. Notice. And Choose.

 

I remember feeling like a passenger on a runaway train unable to control the thoughts that were racing through my mind. nor the emotions that were swirling in my chest.

But then I eventually learned something important: and that is, you don’t need any fancy tools or elaborate techniques to reclaim control over your thoughts, emotions, and actions.
You just need clarity, and the willingness to use it.

[Thoughts]

So when your mind starts racing or turns negative, just take a step back and observe.
Notice the thoughts, but don’t allow them to control you.

And remind yourself that, “This is just a thought. It’s not who I am, and (it is not a command).”

Thinking back.- I used to get caught up in catastrophic thinking, convinced that every minor setback would lead to a total disaster. But when I started - asking myself, Is this really useful?. Is this even really true?. I realized how often my thoughts were misleading to me.

So When your mind starts to spiral, simply interrupt the patterns. Then Ask those questions from earlier.
1. Is this really useful? 
2. Is this even really true?”
And If the answer is no, then shift your attention to something around you.
And say out loud or quietly in your head what you see or hear. For example — “I see the trees moving with the wind. I hear the birds chirping and the bee's buzzing.”
By naming things, you anchor your mind in the present.

[Emotions]

Feelings are always going to arise — and sometimes their strong, other times their subtle. But remember - emotions are signals, not orders.
And When they hits, just name it. Say it quietly, “I notice frustration,” or “Here comes anxiety.”
Then go deeper locating and identifying the sensations that your body is feeling at the moment?”
A tight chest? Heat in your face? A knot in your stomach?

By identifying your feeling's and it's location inside your body, you will be able to separate it from your identity.

I remember a tough conversation with a friend where I felt a surge of anger. But
Instead of lashing out, I took a breath and acknowledged it:
“I’m feeling angry right now and it’s in my clenched jaw and racing heart. But It’s okay to feel this way.” 

By accepting my emotion and grounding it inside of my body, I was able to respond more thoughtfully. 

So Breathe slow and deep, it will signal your body that it’s safe.
And also Hold space for your feelings, but don’t let them control you.
Imagine them as if they were a passing clouds. Because all emotions are temporary.

And When you acknowledge them, they pass faster. When you allow them to control you, they stick.

So practice acceptance, and not suppression.

[Actions]

The only thing you truly control is what you do next.
So After noticing your thoughts and feeling your emotions, pause before you act.
And Ask yourself: “What choice aligns with my values right now?”
For me, my values are kindness, curiosity, and resilience.
Sometimes the right action is to speak; sometimes it’s to stay silent.
Sometimes to move forward; and sometimes it’s to wait.

Before acting, check in: Will this move me closer to the person I want to be?
If not, I won’t do it. at least not yet.
So Stand tall, Breathe, And Choose even if the choice is to stay still for a moment.
Because With time, that pause will become your greatest power.

So remember to notice your thoughts. Accept your feelings. And Choose your actions.
Practice this, and you’ll unlock a freedom most people will never touch.

I’ve seen it in my own life and I’m confident you will see the same as well .