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Enter the 16 second rule. Davidji, a well-known meditation expert, broke it down very simply: take 16 seconds, whenever you need it, to reset yourself. Whether you need a moment to calm down, to tone down the anger, or get into the present moment, following this simple process causes a small “pattern interruption”. What’s a pattern interruption? Think of it as a reset button, or saying no when you usually say yes. Anything that causes you to snap out of the pattern you’re in and refocus.
Simply breath in for a count of four, hold for a count of four, release for a count of four, and you guessed it, pause for a count of four. Four minor steps at four seconds each, and you’ve got a 16 second reset. Use it whenever you need a moment or feel overwhelmed.
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