Pause Before Replying: a meditation for difficult conversations
Settle, recall a conversation, notice the pull to react, and rehearse one slow breath before an imagined reply. Timed text cues appear on screen, with optional device narration.
Before you begin
Sit upright with hands resting in your lap. Choose in advance a recent or upcoming conversation to work with. After reading a cue, you may close your eyes.
How it opens
Settle into your seat and take a few slower breaths. Let the breath return to its own pace.
| Length | Cues |
|---|---|
| 3 minutes | 5 timed cues, then the bell |
| 5 minutes | 6 timed cues, then the bell |
| 10 minutes | 8 timed cues, then the bell |
The complete session is part of Daily Dharma Plus in the iPhone app. You can sit now with the free breath-awareness session or the silent timer.