Sometimes the hardest parts of a day are dealing with a challenging moment
with a friend, classmate, family member, teacher, coach or anyone who may not
understand your feelings, your body sensations or what you are coping with.
These difficult moments can bring on strong emotions.
It may help us to pause and remember a few things.
Let’s do that now. Let’s first drop into deeper breathing.
Noticing your belly rising and falling as you take these full breaths and then let them go.
You aren't thinking about your breathing.
You are simply feeling it as you are breathing in and breathing out.
Here are some phrases to remember that can help you feel grounded as you go through
this difficult moment. Even if you don't feel like it, say these things to yourself. Just try.
May I be safe. May I be healthy and strong. May I be happy. May I be peaceful and at ease.
Next, think of someone who has taught you a lot or who reminds you
of what life is really about. Maybe they are someone who was generous to you,
who showed you help or compassion when you needed it. This might be a teacher,
your parent, a pet or even a child in your life. Close your eyes if it feels comfortable.
Wish them well.
You can say this phrase to yourself: May you be safe. May you be healthy and strong.
May you be happy. May you be peaceful and at ease.
Now, think of someone neutral in your life. The crossing guard, the coworker at your job,
or the neighbour who waves when you see them on the street.
Wish them the following: May you be safe. May you be healthy and strong.
May you be happy. May you be peaceful and at ease.
Next, direct these thoughts to someone you don’t like
or who you are having a difficult time dealing with.
Sometimes it helps to remember that they were once a little kid,
with their own hopes and dreams and desire to avoid suffering, just like you.
May you be safe. May you be healthy and strong. May you be happy. May you be peaceful and at ease.
Last, remember you are just one of 7 billion people on this wide planet earth.
Send these wishes of loving kindness to all people, animals, plants, oceans and mountains:
May we be safe. May we be healthy and strong. May we be happy. May we be peaceful and at ease.
Now, coming back to your breath. Breathing in and breathing out.
Noticing the belly rising and falling with each breath.
Sending love and kindness helps us to feel more empathy and compassion
towards the people around us; to make better choices when facing difficult situations;
and to realize that we are not alone.