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Find the Space Between Thought and Reaction
Some weeks, my mind moves faster than I can catch it.
A judgment flashes about someone—a colleague, a friend—and before I’ve taken a breath, I’ve decided who they are and how I’ll respond. But in a quiet moment of meditation, I realized something simple but radical: that thought wasn’t true. It was just my mind, spinning a story. Gotcha
That realization shaped this week’s practice: a meditation to help us find the space between thought and reaction. We begin by feeling the weight of the body—grounded, steady—then shift toward the breath, light and fluid. This contrast reminds us that we can be rooted and open at the same time.
From there, the focus moves to thoughts: where they arise, how they sound, and what they pull us toward. We start to notice their qualities—past or future, kind or harsh—and see how easily we attach to them. But when we pair that noticing with the rhythm of the breath, something opens. Space appears.
In daily life, that same space can change everything. It’s the pause before replying to a difficult email. The breath you take when your child’s defiance spikes your temper. The gentle awareness that your frustration in traffic isn’t personal—it’s just a wave moving through.
When we can hold thought lightly, we remember that thinking is not the same as knowing. That awareness gives us choice. We can return to our breath, to our body, to what’s actually here.
And in that moment of choosing presence over reaction, we find clarity, calm, and a touch of freedom.
With Metta,
Dominic
🕰Timestamp Breakdown + Real-Life Applications
00:00 – 01:00 | Before reacting to someone, pause and ask, “What story am I telling right now?”
02:00 – 07:00 | When stress hits, feel your feet or seat before speaking.
07:00 – 12:00 | Take one slow breath before replying to a text or email.
12:00 – 17:00 | Label thoughts as “remembering,” “judging,” or “planning” to loosen their hold.
17:00 – 23:00 | When tense, ask: “What thought just made my body react this way?”
23:00 – 26:00 | Ask, “Is this worth my attention?” before replaying a thought loop.
26:00 – 31:00 | Spend a few minutes each day not fixing or focusing—just noticing.
💬 Let’s Reflect Together
* When was the last time a quick thought led to a quick reaction?
* What sensations tell you when a reaction is about to rise?
* How does your body shift when you take one breath before responding?
* What helps you notice the space between what happens and what you do next?
* How does observing a thought differ from believing it?
* Where in your life could you use a little more pause and less push?
Share your reflections in the comments—I’d love to hear how impermance is alive in your practice.
Follow me on all the socials
* Substack
* Website
* YouTube
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sitwalkwork.substack.com
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By Dominic StanleySome weeks, my mind moves faster than I can catch it.
A judgment flashes about someone—a colleague, a friend—and before I’ve taken a breath, I’ve decided who they are and how I’ll respond. But in a quiet moment of meditation, I realized something simple but radical: that thought wasn’t true. It was just my mind, spinning a story. Gotcha
That realization shaped this week’s practice: a meditation to help us find the space between thought and reaction. We begin by feeling the weight of the body—grounded, steady—then shift toward the breath, light and fluid. This contrast reminds us that we can be rooted and open at the same time.
From there, the focus moves to thoughts: where they arise, how they sound, and what they pull us toward. We start to notice their qualities—past or future, kind or harsh—and see how easily we attach to them. But when we pair that noticing with the rhythm of the breath, something opens. Space appears.
In daily life, that same space can change everything. It’s the pause before replying to a difficult email. The breath you take when your child’s defiance spikes your temper. The gentle awareness that your frustration in traffic isn’t personal—it’s just a wave moving through.
When we can hold thought lightly, we remember that thinking is not the same as knowing. That awareness gives us choice. We can return to our breath, to our body, to what’s actually here.
And in that moment of choosing presence over reaction, we find clarity, calm, and a touch of freedom.
With Metta,
Dominic
🕰Timestamp Breakdown + Real-Life Applications
00:00 – 01:00 | Before reacting to someone, pause and ask, “What story am I telling right now?”
02:00 – 07:00 | When stress hits, feel your feet or seat before speaking.
07:00 – 12:00 | Take one slow breath before replying to a text or email.
12:00 – 17:00 | Label thoughts as “remembering,” “judging,” or “planning” to loosen their hold.
17:00 – 23:00 | When tense, ask: “What thought just made my body react this way?”
23:00 – 26:00 | Ask, “Is this worth my attention?” before replaying a thought loop.
26:00 – 31:00 | Spend a few minutes each day not fixing or focusing—just noticing.
💬 Let’s Reflect Together
* When was the last time a quick thought led to a quick reaction?
* What sensations tell you when a reaction is about to rise?
* How does your body shift when you take one breath before responding?
* What helps you notice the space between what happens and what you do next?
* How does observing a thought differ from believing it?
* Where in your life could you use a little more pause and less push?
Share your reflections in the comments—I’d love to hear how impermance is alive in your practice.
Follow me on all the socials
* Substack
* Website
* YouTube
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sitwalkwork.substack.com