So taking a pause,
Inviting yourself to simply feel the steadiness of your feet on the floor and the sensations of breathing in your body.
And starting by simply recognizing that you might be facing a challenging time or holding on to a tough moment or difficult situation.
Just bringing this awareness is a skillful first step.
And reminding yourself that everyone experiences challenging moments.
You are not alone in this.
And that it's a normal part of being human for challenging and difficult experiences to take centre stage.
And to be sticking around in our experience.
Knowing this,
It can be helpful just to give yourself permission to feel whatever you're feeling.
To notice that something tricky and difficult is around for you,
Without judging yourself,
Or fighting against your experience,
Or trying to fix whatever you're feeling.
So acknowledging this difficulty or challenge is a round for you,
And in your own time taking a slightly deeper breath or two.
Knowing that in good time this will pass.
Being open to the possibility of letting this go.
That you don't need to carry the weight of this event through the rest of your day.
Saying if it's possible to meet yourself with the same care you'd offer a good friend.
Maybe by offering yourself words of support,
Understanding and care,
Rather than criticism or self-judgement.
If you are unsure about what to say to yourself,
You might consider what you'd say to a good friend in a similar situation.
What words of care or support would you offer to them?
What tone would you use?
Than seeing how it is to say something similar to yourself.
A sense of being there for yourself when things are challenging or tough.
There's no need to get this right or to expect a difficult situation to instantly disappear.
The act of pausing and being with yourself with a sense of kindness is already enough.
And as you return to your day,
Seeing if you can carry this sense of care with you.
Let your next moment be shaped by kindness,
Towards yourself and whatever comes next in your day.
