I will admit to one other person in conversation when I am getting defensive and tell them about what I am defending against.

This will still the mind in conversation. A pause before explaining to another what is making us defensive makes this easier. What is a sign (thought, feeling in your body, word) that lets you know you are about to get defensive? Even if you chose to say nothing you may learn something useful about yourself.

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This Daily Stillness has been recycled from previously published ones:

#tds23 Today I practice noticing my defenses (Jul 23, 2015)

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