Part 1: Seeing through the surface
Perception and its Impact on Stress
Stress is an unavoidable part of modern life, but the way we respond to it can make all the difference. Often, we react in an automatic and unconscious way —quick and emotional, allowing our ingrained habits, that feel instinctive in the moment, to take charge. These unexamined reactions don’t just add to the stress; they often make it worse, escalating manageable situations into something far more overwhelming.
As Jon Kabat-Zinn notes in the following quote, our experience of stress is shaped less by the challenges we face and more by how we respond to them.
“Ultimately our automatic reactions to the stressors we encounter determine in large measure how much stress we experience. Automatic reactions, triggered out of unawareness, usually compound and exacerbate stress, making what might have remained basically simple problems into worse ones.”
The more aware we become of these automatic patterns, the more we can interrupt them, creating space for better, calmer choices.
Influences on Your Ability to See What Is
To understand how perception shapes our experience, imagine a clear pond.
Image was AI generated using DALL-E, Open AI’s image generation model
Beneath the surface lies the ‘treasure’ of the present moment. But if the water is disturbed, we can no longer see the treasure beneath clearly. Research has shown a variety of ways in which our clarity of the present moment can be obscured, and I will post about each of these later. However it is important to note that our perception—our thinking, the stories we tell ourselves—these can interfere with the calm clarity of the water of the pond, obscure the clarity of the present, and make it harder to see that ‘treasure’ of the the peace that is always available to us.
The Power of Seeing the Present Moment Clearly
When we see the present moment as it truly is, we’re in a better position to respond effectively to what needs to be done. It’s hard to argue that this calm, unfiltered state isn’t the ideal foundation from which to make decisions and allocate our resources. And yet, in Practice, and in life, things rarely unfold that neatly. As we try to settle into that clear state, various internal states—thoughts, emotions, distractions—can rise up, clouding our vision and making it difficult to maintain the clarity we’re striving for.
How to Still the Waters
One of the most insightful practices for gaining clarity is the development of what I call “micro-skills”—small, everyday actions that help us observe life more clearly, without the interference of judgment. These are the moments when we choose to simply notice, rather than react. Take, for example, how you respond to hunger. When the sensation arises, do you immediately reach for food, or can you pause and observe the feeling without acting on it? Similarly, when you’re deep in a difficult task and a distracting thought emerges, do you give it your full attention, or do you acknowledge it and return to your work? We all have the ability to guide our awareness where we choose, but in times of stress, it’s easy to forget this skill. Our minds, overwhelmed by distractions, jump from one thought to the next without pause. The ability to break this cycle is transformative—it gives you the insight to see beyond the noise, to tap into the present moment with clarity.
Stress doesn’t have to control you. By cultivating small, mindful practices, you can interrupt automatic reactions and reclaim your clarity. Begin by noticing the stories you tell yourself in moments of tension—then choose to pause, observe, and respond with intention. On the Insightful Path, every moment is an opportunity to see more clearly and act more wisely. Ready to take the first step? Reach out today to explore how mindful practices can transform your response to stress and bring greater calm and focus to your life.
