Sometimes when something goes wrong, our brains go into what we can call “default mode.”
Default mode is when we react quickly without thinking. We might get frustrated, say something we regret, give up, or feel bad about ourselves. But the important thing to remember is this: Everyone makes mistakes. What matters most is how we respond after the mistake.
Instead of staying stuck in frustration or embarrassment, we can pause, breathe, and ask ourselves: “What is my next best choice?” Mistakes are not something we need to carry around all day. They are opportunities to learn and grow.
When we notice a mistake, we can use heartfulness to:
- Pause and take a breath
- Forgive ourselves by writing a letter to our “hurt” self
- Think about what we learned by journaling our feelings
- Choose a better action next time: Write suggestions on what you would tell a friend and use them for yourself
The goal is not to be perfect. The goal is to keep moving forward and becoming a better version of ourselves.
Mindfulness Practice: Balloon Nose Breathing
- Use your thumb to gently close one side of your nose.
- Breathe in slowly through the open side of your nose.
- Now use your pointer finger to close that side.
- Open the other side and slowly blow the air out.
- Switch sides and try again.
Do this a few times. It can help your body feel calm and relaxed.
Teacher Tip (optional to say aloud): “Imagine you are slowly blowing up a balloon and letting the air out. Slow breaths help our brain and body calm down.
