3-Minute Theory: Pause to Reclaim Your Power

This one was raw. Honest. Transformative.

We spoke about:

• How trauma shapes identity

• Reclaiming control through self-awareness

• Healing childhood programming

• The body’s wisdom

• Emotional resilience in the face of violence

• And why sometimes… a pause can save your life

Here’s what we pulled from it - in 3 minutes, 3 angles, 1 insight.

MIND – Think

"In the space between stimulus and response, you meet your power."

Tracy taught us this:
Most people live in reaction.
But healing starts in the pause.

We unpacked:

• How childhood programming creates lifelong patterns

• Why fear and perfectionism are protective, not permanent

• And how awareness is the only tool that lets you rewrite the code

You don’t need to fix it all at once.
You just need to pay attention.
That’s where transformation begins.

BODY – Do

Practice: The “Pause to Power” Protocol (Daily Reset)

1. When you wake up, don’t check your phone

2. Close your eyes, place your hand on your chest

3. Ask: “How do I feel?”

4. Breathe deeply for 5 seconds, then say:
   → “I choose to respond, not react.”

Optional:
Add one micro-action: smile, stretch, sip water with intention

Example:

“I woke up anxious. But I paused, smiled, and said: I get to try again today. That’s enough.”

You don’t need motivation.
You need momentum, and momentum starts with awareness.

HEART – Feel

Ask yourself:

"Am I reacting to life… or responding to it?"

This episode reminded us:

• Vulnerability is not weakness, it’s courage under pressure

• Self-worth isn’t built in success, it’s reclaimed in struggle

• And the world doesn’t need more control. It needs more compassion, starting with yourself

You don’t have to fight everything.

You just need to be present with it.

A Piece of Us

Rupert: “My sleep hasn’t been great, I feel like I’ve been punishing myself a bit over it. Sleep is important, but lately I’ve been going to bed around 3 a.m., completely exhausted. I think it’s because I’ve been sitting with sadness, about how my life has turned and the difficult decision I’ve had to face. It’s tough being in two minds about something that matters so deeply. I don’t feel very fit or where I should be at 30!

I can read all the quotes, books, and listen to every podcast. I can journal, wake up early, and exercise, but when you’re faced with something real, it’s different. You’re on your own, and you have to dig deeper than you ever thought possible.

This week, I connected with a higher version of myself. I can feel my vibration shifting, my thoughts and views are slowly changing. I smoked DMT properly, on my own, to open a doorway to something new that’s been waiting for me all along. Something that’s been calling me, and I finally feel ready to see it. I was nervous, but I’m becoming less afraid. Fear has driven my life for years!

Exploration has always been part of who I am, not someone who watches the game from the sidelines, I’m not a benchwarmer, but someone who is the game itself. I don’t see myself as just a character or a human playing a role. I’m an experience, a spirit living a human life.”

Konrad: I’ve felt a shift in my mindset over the past couple of weeks. I realised that, in recent months, I’d been viewing everything in quite a negative way, everything seemed wrong or bad. I remember a time when simply seeing a dog on a walk would make me feel grateful, but lately, I’d lost that. Even great things happening in my life didn’t bring me much joy.

Being negative is easy; there’s so much of it in the world. What’s hard is staying positive in difficult situations. I’m learning, day by day, to be more positive and to give back to the world. As the Stoics say, train to become a good person.”

Also, you might like the full episode. 😊 

Have a lovely week!