A Mindfulness Practice for Stress Reduction

The Mindful Way — Three-Step Process for Reducing Stress

Introduction

Stress and anxiety often rise when the mind moves toward extremes—pushing an experience away or clinging tightly to it. The Mindful Way offers a gentle path between these habits. It teaches us to see what is present, allow what is here, and soften into a wiser, more compassionate relationship with our challenges.

This process begins with recognizing the experience just as it is—no fixing, no denying, simply noting: “There is tension,” “There is worry.”

From recognition, we move into allowing the moment to be what it is. Stress is simply stress; Tom is simply Tom. This loosens the resistance that intensifies suffering.

Finally, we offer the experience a blessing of understanding: “May this be understood.” In this way, clarity grows, the heart softens, and the mind settles.

The Mindful Way gently reduces reactivity, builds emotional balance, and supports a peaceful presence in daily life.

Step One — Recognizing With Bare Noting (“There is …”)

The first step is the wisdom of clear recognition. Bare noting means gently naming what is present without judgment, commentary, or storytelling.

“There is anger.” “There is tightness.” “There is relief.” This helps the mind shift from being inside the emotion to observing it with steadiness.

Bare noting reduces personalization (reducing emotional stress): instead of “I am angry,” we say, “There is anger,” creating space for calm and clarity.

Step Two — Allowing What Is (“Stress is stress. Tom is Tom.”)

Allowing means letting the experience be exactly as it is—no pushing away, no clinging, no fixing.

A phrase such as “Stress is stress” or “Tom is Tom” reminds us of reality’s simplicity. This softens resistance, calms the nervous system, and restores balance.

How to Practice:
1. Recognize the feeling with bare noting.
2. Pause and breathe.
3. Say gently, “It is what it is.”
4. Allow the moment without fighting it.

Step Three — Understanding and Blessing (“May this … be understood.”)

The final step brings compassion and wisdom. After recognizing and allowing, we offer a simple inner blessing: “May this be understood.” This phrase invites insight, eases confusion, and reduces emotional struggle.

Understanding transforms reactivity into clarity, helping us meet each experience with patience and steadiness.

Summary

This three-step Middle Way process—recognizing, allowing, and understanding (RAB)—offers a practical and compassionate approach to easing stress.
1. Recognizing (“There is …”) brings clarity.
2. Allowing (“Stress is stress”) softens resistance.
2. Understanding (“May this be understood”) invites wisdom.
Together, they reduce reactivity, calm the nervous system, and nurture emotional balance.

“Love is Everything” – G, Ross Clark