"The first R-Recognize-is foundational. It's in many of the world's wisdom traditions, psychology speaks of it, neuroscience speaks of it. This idea of recognizing, labeling, noticing. Awareness is on its own a regulation tool. It's also the very first opening to anything. It's the foundation of mindfulness."
"We need to rebalance the somatic reaction that's happening, because that widens the space now between stimulus and response. That moment of awareness on its own is typically not enough. We need a wider space."
"I think when people hear “letting go,” they imagine it means not feeling the hard thing anymore. That first R is really about stepping outside of the emotional loops that are patterned and conditioned within us-often unconscious, whether that's anxiety, overeating, snapping at people, road rage, or just generally feeling overwhelmed."
"These loops happen because there's so much repetition over years of our lives. We just don't notice we're in them."
The Four R method provides a way to interrupt emotional loops that keep people stuck. Recognize involves noticing, labeling, and becoming aware of what is happening, which functions as a regulation tool and a foundation for mindfulness. Release means stepping outside patterned, conditioned emotional loops such as anxiety, overeating, irritability, road rage, and overwhelm, rather than trying to erase feelings. Awareness creates some space between stimulus and response, but additional space is needed to rebalance somatic reactions. Refocus and Reinforce support continued change by guiding attention and strengthening new patterns in ordinary daily life.
Read at Mindful
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