This question came up in the Online 10-day Retreat Nov 3, 2020, guided by Delson Armstrong. Day 0 was part of a daily 30-minute discussion on the suttas, the Dhamma talk and reflections.
(Slightly edited to improve readability)
This is a great opportunity to start to develop the Four Foundations of Mindfulness. You can start to slow your mind down and bring it back to the present, bring it back to the awareness of what you are doing with your mind, the body, the sensory experiences that are arising in whatever your activity you are doing, related to your work.
Instead of approaching it from what is not working out, flip the switch and pay attention to where your mind is and how it responds to it. Accordingly, if the mind has aversion to it, you 6R it and bring in your choice of Compassion, Loving-kindness, or practice Forgiveness if you do that. Consider everything you are doing in this retreat, as a way to develop the practice through the Four Foundations of Mindfulness, and through practicing the 6R’s continuously.
Any time there is a situation that might not be going your way, or there is resistance, you want to be able to practice mindfulness. Slow things down, relax. Tomorrow you will read about react versus response. A reaction is really reflexive, without thinking, without reflection. It’s just the old part of our brain suddenly reacting and going into fight or flight mode. Which brings up anxiety and stress, which brings up a lot of different thoughts about the thing you’re doing, and so on. This creates a lot of mental proliferation and obviously a lot of mental suffering. If you respond, you pause, relax, slow things down and allow the mind to take some time to come up with a response, that comes from reflection, understanding and compassion.
That also means that if you choose to bring in some forgiveness or compassion, you are actually responding, because you have allowed the mind the space to take a pause and say wait, there is a hindrance arising here, an unwholesome state of mind. You use mindfulness to see that this is the kind of mind state that might be arising. Then you replace it through the 6R process with a more wholesome state of mind, while applying mindfulness. They are different parts of the puzzle and they all come together and culminate in every moment if you do it right.
Watch it here
Aquiring a pause when we respond