When you notice that you're feeling stress
or emotional discomfort.
See if you can find
the discomfort in your body.
Where do you feel it the most?
Make contact with that sensation
as it arises in your body.
And now say to yourself slowly,
this is a moment of suffering.
That's mindfulness.
Other options may also include
this hurts or ouch
or this is stressful.
And the second is to learn that this suffering
is a part of life.
It's part of our common humanity.
So in the second part, recognizing
suffering is a part of living
And that may be something like, I'm not alone.
Others are just like me.
Or we all struggle.
Or this is how it feels
to struggle in this way.
Now put your hands over your heart
or whatever feels soothing and supporting
feeling the warmth and
gentle touch of your hands
and saying to yourself,
May I be kind to myself?
Or another way of saying this is,
may I give myself what I need.
Seeing if you can find the words
for what you need at this moment,
or in times like this.
Some options may be,
may I accept myself as I am?
Or may I learn to accept myself as I am?
May I forgive myself?
May I be strong?
May I be patient?
May I live in love?
And if you're having a difficult time
finding the right words
just imagine that a dear friend or loved one
is having the same problem as you.
What would you say to this person?
If your friend
would leave with just a few words in mind.
What would those words be?
What message would you like to deliver?
Heart to heart.
Now see if you can offer the same message
to yourself.
And gently opening your eyes.