(👋 If you missed day 1, read it here.)
The real meditation practice is how we live our lives from moment to moment to moment.
– Jon Kabat-Zinn
Welcome to Day 2 of Your Mini-Mindfulness Course, Reader!
Do you hear that voice?
The one in your head that immediately replies “no” or pulls you into a story? It feels so familiar, like you—but here’s the truth: it’s not actually you. 😱
It’s hard to grasp at first, but if you can hear that voice, then it can’t truly be you, right?
The voice in your head is just a collection of past experiences, behaviors, and social conditioning. We’re all so attached to these stories, and they’re often the reason we feel stuck or unhappy.
But here’s the good news: you are not the voice. You are the awareness behind it—the one who observes, who is present.
At any moment, you have the power to disrupt the old stories by coming into the present. When you pause and create space between you and the voice, you can coach yourself, choose a better response, and, just like that, change the trajectory of your life.
I won’t lie—it’s not always easy.
These stories are deeply ingrained, like old habits. But mindfulness can help you slowly unravel them, one moment at a time.
In the now, you have the power to be who you truly are: kind, gentle, compassionate, loved, focused, calm, and at peace.
Meditation is your tool to practice being present, and self-coaching allows you to take those moments of awareness and come back home to your authentic self.
How to Self-Coach:
We often seek wisdom from the outside, but the truth is, you already have everything you need within you. Trust yourself—you know what to do.
One helpful way to access this inner wisdom is to imagine you’re coaching your younger self.
Here’s a real-life example:
Your spouse leaves the kitchen in a huge mess. (Yep, this one’s from my own life!)
Your mind starts its story: He doesn’t respect me. He always leaves the work to me. Poor me!
Now, when my husband comes home, I could give him the silent treatment, feeling hurt and unappreciated. This is my autopilot response—unconscious, reactive, and full of self-pity.
But if I pause and take a deep breath, I can coach myself: 'I notice feelings of frustration and self-pity.' I remind myself that there might be a reason for the mess. I decide to approach the situation with kindness.
When he comes home, I say, “Hi Schatzi, how was your day? I noticed the kitchen was a bit messy—was there something going on that caused that?”
This is a conscious response—present, curious, and open-minded.
Can you see the difference?
By practicing mindfulness, you create space between the voice and your reaction, allowing you to respond thoughtfully rather than react on autopilot.
It takes practice, but over time, it becomes second nature.
Your Homework:
Today, pay attention to the voice in your head. What’s it saying?
In most cases, it’s probably negative or unsupportive. Now’s your chance to coach yourself for the first time.
Use this simple script:
- The voice in my head is not me. It’s not reality; it’s just a reflection of my past experiences.
- Right now, the voice is… (upset, scared, feeling disrespected). I understand why the voice feels this way, but let’s try a different response.
- It feels hard, but I can do hard things…Being upset won’t solve the problem or help my relationships...I choose curiosity and kindness, and I will have an honest conversation.
Afterward, focus on your breath and stay present. Can you let go of the anger, frustration, or whatever emotion came up?
If yes—great! Keep practicing in different situations.
If not—that’s okay. This takes time.
Start with smaller, less emotionally charged situations and build from there. Your mind will resist at first, but with consistency, you’ll gain more control over the voice.
If you take away just one thing from today’s lesson, let it be this: The voice is not who you are. The voice lies!
Hit reply and let me know how this new perspective feels for you. What thoughts come up?
Love,
Karo
PS: On day 3, I’ll share my #1 strategy for turning meditation into a sustainable habit—so it becomes as natural as brushing your teeth.
PSS: If today’s lesson resonated with you, and you’re ready to bring even more clarity and calm into your life, join the priority list for Zen Mind for first access when enrollment opens on November 2nd. The program starts on 11.11.
🤫 For the first to join, I’ll share something personal that I’ve never shared before and might not again. It’s an exclusive bonus that I’m both excited and a little hesitant about…but I know it will be incredibly valuable.