Here’s a simple four step approach to being more mindful, that is more deliberate and thoughtful about how you respond to any kind of moment – pleasant or stressful.

Stop: Pause.

Take a Breath: It might be half a breath, one breath or ten breaths – really depends on the situation you are in, and the pace of your experience, so work with what you have.

Observe: notice what’s happening. Pay attention to and honor your thoughts, emotions, and sensations. Say “YES” to this moment, accepting that it is here.

Proceed: what’s the appropriate response here given what you are noticing? Make a decision based on choice versus habit.

The Art of Disappearing

When they say Don’t I know you?
say no.

When they invite you to the party
remember what parties are like
before answering.
Someone is telling you in a loud voice
they once wrote a poem.
Greasy sausage balls on a paper plate.
Then reply.

If they say We should get together
say why?

It’s not that you don’t love them anymore.
You’re trying to remember something
too important to forget.
Trees. The monastery bell at twilight.
Tell them you have a new project.
It will never be finished.

When someone recognizes you in a grocery store
nod briefly and become a cabbage.
When someone you haven’t seen in ten years
appears at the door,
don’t start singing him all your new songs.
You will never catch up.

Walk around feeling like a leaf.
Know you could tumble any second.
Then decide what to do with your time.

  – By Naomi Shihab Nye, from Words Under the Words: Selected Poems

Click through to hear the poem