Mindful Design · Everyday Mindfulness
Moment 4 · Name it, let it be
A moment first
Grounding
One sound, to begin
A minute to arrive: one sound, near or far.
Wherever you are… just as you are.
Without effort…
letting one sound find you.
Whatever is there — near or far.
If it's unpleasant… choosing another.
Resting your attention on it gently.
Following it the way you might follow a thread.
When attention drifts…
returning.
Just this sound.
Just this moment.
No effort.
No goal.
Grounding
Weight and warmth, to begin
A minute to arrive: the weight of your body, the warmth of your hands.
Noticing the weight of your body…
where it meets the chair… the floor… the earth beneath you.
Feeling the warmth of your hands.
Moving, if you need to.
Just letting the body be
exactly as it is.
Held.
Here.
Grounding
The breath, to begin
A minute to arrive: the breath, already here.
Wherever you are… just as you are.
Taking one slow breath in…
and a gentle exhale…
Returning to the natural rhythm of the breath…
already here.
As the breath moves…
just noticing it.
Rising…
and falling.
Nothing to change…
nothing to control.
The practice
Name it, let it be
When a feeling rises, name it in one word and let it be there for one breath, or one sound, before you choose what to do.
Use it when an email annoys you, a comment stings, or a worry starts to build.
This one's for when a feeling rises. Irritation. Worry. Whatever it is. “Name it, let it be”.
Naming it… in one word. Just to yourself.
Letting it be there… for one breath… or one sound.
Not pushing it away. Not feeding it.
If it gets bigger instead of settling… looking around the room for a moment.
And then… choosing what to do next.
Once more, with fewer words.
Name it… let it be… choose.
Next time a feeling rises… an email, a comment, a worry…
name it… let it be… then choose.
What to keep
If a feeling gets bigger instead of settling, that’s the time for The room around you.
Why this
Why: Name it, let it be
Why one word gives you a moment before you act.
Use this when a feeling starts to run things. An email. A comment. A worry that keeps building.
It's two moves. Name the feeling. Then let it be there for a moment.
Named, it's something you can see. Allowed, it has room to settle. Then you choose what to do, instead of the feeling choosing for you.
It won't make the feeling go away. It gives you a moment before you act.
A quick question
An email annoys you and you start typing fast. What’s the practice here?
Just for practice. Nothing is saved.