In a world full of constant noise and distraction, many of us long for stillness. We want to feel grounded, to respond to life with clarity instead of reacting from habit. Mindfulness meditation offers a way back to ourselves—yet often the simplest practices are the most transformative.
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One of these practices, taught by Pema Chödrön, is a gentle check-in with your present experience. It’s not about forcing calm or chasing peace. It’s about meeting yourself exactly as you are—body, emotions, mind, and breath.
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A Simple Mindful Check-In Practice
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The next time you sit down—whether for meditation or just a pause in your day—try these four steps:

1. Notice the body. Where is there tightness, warmth, heaviness, or lightness? Allow sensations to simply be.
2. Notice the emotions. Are you irritated, content, restless, calm? You don’t need to name them—just feel them directly.
3. Notice the mind. Is it racing, foggy, clear, or restless? Gently observe the texture of your thoughts.
4. Notice the space between. Between breaths and thoughts, there’s an openness. Rest in that gap, however brief.
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This mindful check-in doesn’t take long. One or two minutes is enough to create a shift. Over time, it becomes a natural way to reset your nervous system and anchor yourself in the present moment.
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From Reactivity to Freedom
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Pema Chödrön often teaches about shenpa, a Tibetan word for the sticky feeling of being “hooked.” Shenpa is what happens when irritation, craving, or fear pulls us into automatic reactions—snapping at someone, reaching for distraction, or retreating into worry.
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The moment you notice shenpa, you have a choice. Instead of spiraling into the same old patterns, you can pause. The pause is where freedom lives.
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This is the essence of Pema’s teaching in her program, The Freedom to Choose Something Different. She shows how we can notice the hook, step out of reactivity, and respond with clarity and compassion instead of habit.
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👉 Access Pema Chödrön’s free teaching here.
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What You’ll Learn in the Free Teaching

This free offering is a doorway into some of Pema’s most practical and life-changing teachings. Inside, you’ll explore:

• What shenpa is and how it quietly runs your life.
• How to pause before getting swept away by reactivity.
• Simple mindfulness tools for working with emotions like anger, fear, or restlessness.
• The power of groundlessness—relating to change and uncertainty with openness rather than resistance.
• Kindness for yourself when old patterns arise.
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It’s not about becoming a perfect meditator. It’s about becoming more human, more real, and more free.
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👉 Click here to receive the free teaching.
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Making This a Daily Habit

To bring these teachings alive in your own life:

• Begin your day with a 2-minute mindful check-in.
• When you feel triggered, pause and breathe before reacting.
• Keep a small journal of moments when you noticed shenpa—and how choosing pause shifted your experience.
• Return often to Pema’s guidance through the free program for reinforcement and encouragement.
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Mindfulness is not about escaping life. It’s about showing up for it fully, with curiosity and compassion.
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The Invitation
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Each time you pause, you step into a new possibility. You’re no longer trapped in reactivity—you’re choosing freedom.
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This is what Pema Chödrön teaches with such clarity: you always have the freedom to choose something different.
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👉 Claim your free access to Pema Chödrön’s teaching here.

At BrightStar, we share practices like this because our mission is to connect seekers with teachers whose wisdom transforms lives.