• Think of the uncomfortable situation. What happened? What was said? What was done? Once you have a clear picture:

  • Ask yourself what the dominant feeling is.
    Say “This is a point of suffering at this moment.”

  • Remind yourself: “I’m not alone. Though not exactly the same, others have gone through similar feelings.”

  • “May I be gentle and kind with myself right now.”

  • Gently place your hands on your heart or cheek.