In this mindfulness practice, we ask that you do the following:

One goal of Mindfulness is to help you become aware of your thoughts and feelings.  This helps you listen objectively and speak and act wisely and compassionately when you deal with others.  Practicing these skills will help you get along better with others and have a happier life.

When you start to feel angry, use the steps below to be mindful. Memorize what the letters “A-B-C-D-E” stand for, and repeat them often, so they come to mind quickly. 

Practice the breath awareness exercise each night using this focusing statement:  “I breathe and de-fuse / I listen and validate.”

1. A= Aware—Practice being aware of your body cues so you notice when you start to get stressed or angry.
2. B=Breathe—Take a deep, calming breath.
3. C=Calm—and question your “hot thoughts.”
4. D=Defuse—the situation by asking polite questions, seeking to understand the other person’s concerns, and validating their point of view even when you disagree.
5. E=Escape—Take a little break if things get too heated. Thank the person for listening; say you need to think about things and that you’ll get back to them soon.