“Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.”
—Viktor Frankl
Most of my days begin peacefully. I usually start with morning meditation and a gentle yoga practice that sets a calming tone. As I prepare my coffee, I try to stay present, savoring the warmth of the cup in my hands when it’s ready. Walking our youngest kid to the bus stop with Marnie, I often take a moment to feel my feet connecting with the ground. Afterward, we savor our coffee together, enjoying the simple pleasure of each other’s company.
However, tranquility can easily fade once I dive into my day job. On those hectic days filled with emails, notifications, and meetings, I can find myself lost in thought, battling technical challenges. Sometimes I even wonder what life will be like next fall when we no longer have kids to take to the bus stop after 16 years. It’s so easy to forget about my body and slip into a cycle of thoughtless reactions—a series of endless stimuli and responses. Perhaps you can relate?
While many resources suggest taking pauses throughout the day, it’s easier said than done. On the smoother days, I actively use tools from mindfulness and yoga to help me reconnect.
The key for me is having reminders that break me out of the trance. Here are a few that work for me:
- Buddha Rūpa: When it’s not obscured by the clutter on my desk, it encourages me to take a meditation break.
- Inspiring Photos: Pictures of figures like Swami Kripalu and Ajahn Chah provide gentle nudges toward mindfulness.
- Stairs: Our staircase often reminds me to slow down and not rush through my day.
- Pop-Up Reminders: Notifications on my laptop can prompt me to pause and reflect.
- A Bench: A recent addition to my routine, the bench I wrote about recently has become a space for intentional reflection every time I pass it.
Additionally, real people inspire me immensely. My sangha, the students in my classes, and the many yoga teachers I’ve learned alongside or collaborated with all contribute to creating that crucial space between stimulus and response.
As Patanjali teaches us, “Yoga is the stilling of the fluctuations of the mind” (Yoga Sutras 1.2). By cultivating stillness, we create that essential space to respond thoughtfully rather than react mindlessly.
By embracing these practices and reminders, I’m learning to navigate my days with greater awareness and intention. I invite you to explore what helps you create space in your life and to cherish the growth and freedom that come from mindful responses.
A recent episode of Pretty Good Meditation explores this idea of stimulus and response: Listen here.
What helps you pause in your day?
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