“With mindfulness, instead of reacting, we can respond with spacious clarity, purpose, firmness, and compassion”

– Jack Kornfield

As many of us might feel right now, it’s easy to react, but not always easy to respond. So it’s very helpful to have some go-to skills that keep us nourished, balanced and calm, especially in a challenging environment. Every challenge coming our way then becomes a chance to grow further, to discover something new.

Our reactions come from how our mind currently perceives the world, so if we want to change our reactions, we need to change our perceptions. Meditation is the familiarization with very effective skills towards this end.fullsizerender-25

Some basic ones are:

    • Focused attention
    • Loving kindness meditation
    • Open presence

Focused attention

If we train our mind in focused attention, it is more likely to be able to stay where we want it to. Usually our mind is very busy and chatty and not always particularly supportive of our goals. The more we can be intentionally mindful, the more we train a new way of responding to our inner and outer environment.

Loving kindness meditation

In the same way, the habit of a loving and kind response is a kind of training. We also have the possibility of reacting out of dislike and rejection. Depending on which mode we typically follow, we create either the first or the second as our go-to reaction. If we train on a daily basis to generate a compassionate and empathic response, then this will be more likely to show up as a spontaneous reaction towards ourselves and others.

Open presence

The more we live busy and stressed, always following our interests, keeping our mind active and entertained even in moments of rest, the more our mind will race all the time. We are so used to being identified with our mental activity that we always take our thoughts seriously. Then, even if we want to rest, our mind is still just going about its normal busy activity, and this keeps us nervous and tense. This happens because we never allow it to stop doing and to rest back into its true nature, which is very spacious and open. But if we allow ourselves to rest regularly for some time in this open presence, we will notice that our mind naturally changes.


Most of us feel like it’s very difficult to change how we are, how we react and how our thoughts keep running. But if we believe that our mind is like a muscle that can be trained in different ways, then it becomes clear how we are training it to “work” the way it does right now every single day. It’s up to us to change its daily training, our daily familiarization.

Easily we might think that we just don’t have the time or energy to live our lives in a different way. But if we could increase our understanding of how to change our training, we can find the faith to do things differently and begin to notice how we feel better.

Wouldn’t it be amazing if we could experience our life and our world from a calm and resourced place—being able to naturally respond from spacious clarity, purpose, firmness, and compassion?

We are all traveling on our very unique path, but these qualities already lie within each human mind. Let’s familiarize ourselves with these qualities together. More specifics during our next weeks.

If you like to start already now enjoy this free course.




11 comments on “Familiarization

  1. I love what you wrote. I decided this year to really pay closer attention and be committed to living mindfully. I actually started last year but I wasn’t very successful. It really makes a difference in my daily life. thanks

    Liked by 1 person

  2. Great stuff Anka, thanks for sharing! 🙂

    Meditation has been an important part of my daily life for some time now. I really enjoy how calm it makes me and how much more mindful I am through the day.

    It’s great how a 5-30 minute practise can continue to shape how we feel and react to things for longer than the practise itself. It’s definitely helped me to be more proactive and less reactive, as you said this is due to meditation changing our perceptions.

    Loving the content, keep doing what you’re doing 🙂

    PS – On a related note, I’m on the hunt for feedback for my new show The HERO Podcast! It’s all about creating healthy habit. The episode with Derek Doepker may be of interest to you where he discusses how to make lasting changes. You can check it out (and maybe leave a short review if you like) here: http://apple.co/2kjNoGN

    Liked by 1 person

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s