Objective: To notice how the body reacts to digital alerts and practice pausing before responding.
Instructions:
1. Sit comfortably with your feet on the floor and your hands resting on your lap.
2. Close your eyes if that feels okay, or soften your gaze.
3. Take one slow breath in and one slow breath out.
4. Imagine you hear your phone buzz or ping. Don’t move yet—just notice what happens inside:
5. Does your stomach tighten?
6. Do your shoulders lift?
7. Does your heart beat faster?
8. What else do you sense?
9. Take another slow breath in. As you breathe out, let the air soften the place where you felt that reaction.
10. Imagine waiting for one more full breath before checking your phone.
Reflection Questions:
1. What did you notice in your body when you imagined the notification?
2. Did it change after you took a slow breath?
3. What thoughts or feelings appeared when you didn’t react right away?
4. Could you try this one-breath pause next time your phone actually buzzes?