The Mindful Sprint 7: Trigger Translator
Discover triggers with body sensations, and then transform confrontation to communication in home and work
The essence of translation lies in taking what is unsaid in a work from one language to another. One needs to understand what went into making the original; then one must dismantle it and rebuild it in the other language.” – Vivek Shanbhag
Here’s the technique
Notice when you get triggered by someone else’s comment. Our bodies change when we are triggered. Do you knit your brow? Hunch your shoulders? Feel irritable, sad, disconnected, or anxious?
Pause. Take a deep breath, count to ten, or use your favorite calming technique. (For most of us, this is the hardest part.)
Find the useful essence in the comment. Ask yourself: Am I sure? Is it true? Do I have all the information?
Rephrase it to something more friendly, retaining the useful essence.
Share the rephrased version with your partner (”Let me see if I got this right…”) and ask for confirmation.
If correct, respond to the rephrased version, out loud, to the other person.
If not, go back to (2) or use a question to get to (3).
Here’s a case study
Here’s an example from work.
Ankur: “Hey, can you write this article for me?”
Colleague: “Your strategy of moving fast and breaking things is part superpower, but also part mentally retarded.”
Ankur (thinking): “WTF?”
Ankur pauses (for 45 long dramatic seconds)
Ankur’s translation: “I think your article will be much higher quality and more effective if you take the time to do it yourself, even though it seems tedious right now.”
(Listen to the podcast for the conclusion of this story…)
Find out more
Momentum Labs, Elephant in the Room Challenge (starts July 1, 2023)
Sharing strategy
Share this article with someone who used unskillful language that triggered you. Mention you used this technique and your translation was (insert your translation). Ask them if you got it right.
Try it
Take 10 minutes, and recall the words someone spoke that triggered feelings of offense or anger. How do you feel physically when you think about it? Take a deep breath and pause long enough to think clearly. Giving the speaker compassion—might not be a skillful speaker, might have buried the intent under unwelcome words—look for the the essential information in the words. Rephrase that essential information in a way that appeals to you. Note how you feel now.
Listen up
Check out the latest Mindful Agility podcast episode, Trigger Translator (22 minutes) at https://mindfulagility.com/trigger-translator or on any podcast player.
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About
The Mindful Sprint is a 250 word, 2 minute read to help you find fulfillment and success at home and work, produced weekly by the volunteer Mindful Agility project.