Hi everyone! If you missed today’s teaching, module 1 of our core teaching, it is now available in the classroom. You can read the content and listen to the recording of the live. Then, you can do our weekly practice: ____________________________________________ WEEKLY PRACTICE This week, at least once a day, pause. Not to fix anything. Not to improve yourself. Just to become present. Ask yourself: - What am I feeling right now? - Am I judging myself for feeling this? Stay there for a moment. Notice the sensation in your body. Notice the impulse to dismiss, minimize or escape. This is the practice. Maybe as you are sitting there, connecting with yourself, spontaneously you’ll have access to the loving action to take care of yourself and others in that situation. If nothing comes to you, don’t worry about it. We’ll explore later how to do that. For now, the main point is to become more aware. Do this for a few days, then come back and share with us what you have learned.

Tonight, I’m rewatching old episodes of How I Met Your Mother. (It’s something I do when I’m tired — I reread my favorite books, I rewatch familiar movies and series.) There’s an episode where Mitch (the Naked Man) asks the Mother what her dream is. When she tells him, he replies: “Then everything you do from now on should be in service of that.” I paused the episode. I needed to write that down. Too often my dream feels completely out of reach, because it feels so big. This was a good reminder. I know very well the cumulative effect of small steps, taken consistently. You don’t have to reach the dream today. You just have to keep walking. That’s what I want to remember.

Today’s session was rich and very alive. Thank you to those who joined. Below is the practice for the week, based on what we explored together. Before diving in, we invite you to: - read the content of module 3 carefully - listen to the live recording This will help the practice make more sense and feel more grounded. As you go through the exercise during the week, you’re welcome to use this space to: - share your questions - reflect on what you notice - or talk about your experience with observation in real situations Take your time. The experience and the learning process is more important than the results. _____________________________________________________________________ WEEKLY PRACTICE This week, pay attention to moments that trigger a reaction in you.Nothing dramatic — just everyday situations. When you notice a reaction: 1. Pause 2. Observe what actually happened 3. Write down at least one neutral observation Use the camera check: - What was said? - What was done? - Could a camera have recorded it? If you notice judgments or interpretations, don’t try to erase them.Simply separate them from the observation and acknowledge them as yours. At the end of the week, take a moment to reflect: - Was this easy or difficult? - Where did judgments show up automatically? - What changed when you slowed down and observed? ___________________________________________________________________ If you’d like, you can share one of your observations in the community and ask for feedback. The goal is not perfection. It’s awareness.

In dayly practice, I see that my immediate reaction usually is "trying to fix/give a solution" or also "Minimizing" when someone tells me something 🥲 It surprises me how fast I respond, I have no time to respond in a useful or actually conscious manner . So, my next goal is to practice breathing before saying anything. Lets see how that goes...

The “One Difficult Moment” Exercise This week, you are invited to choose one single conversation from your real life — nothing dramatic, just a moment where you felt a slight discomfort: - a bit of tension - a moment of impatience - mild confusion - emotional distance - a small internal “hmm…” No need to change anything in the moment.Your only task is to reflect afterward, using the four advanced skills we explored in class. Take a few minutes and explore these four questions: 1. Authenticity What truth about myself or the moment could I have named that might have brought clarity or grounding?(Without rescuing, correcting, or centering myself.) 2. Immediacy At what moment did I leave the present? When did I go into analysis, memory, projection, or story? What would have brought me back into “here and now”? 3. Specificity Where did the conversation stay vague?Is there a single clarifying question that could have helped us get closer to what was actually happening? 4. Confrontation Did I notice two things the person said that didn’t fully fit together? If yes: What held me back from naming it gently and factually? That’s it. One moment. Four lenses. This exercise is not about doing better. It’s about becoming aware of the subtle places where your presence opens… or closes, so you can grow your capacity to receive others with depth and clarity. And when you have experimented with this… you can come back and share with the group what you have discovered!