Three-step Breathing Space 'Coping'

How to cope (wiser) with stressful situations? When you want to consciously respond to pain, stress, or an unpleasant experience, you first face the situation as it is. You also allow yourself to feel the emotions that are there, but you don't let them drag you down.
This 3-step Breathing Space brings you and keeps you at the moment. In a stressful situation, focusing your attention on the physical and emotional reactions is not always easy and requires practice.

Transcript

As best you can,

Allow the experience of this unpleasant situation,

However unpleasant it may be.

Remember that this exercise is intended to make you aware of the moment,

Not to make you feel better immediately,

Although that may happen.

And then ask yourself questions such as,

What am I experiencing at this moment?

And it may be,

For example,

I feel very disappointed.

What are my thoughts?

And this could be something like,

This is not fair.

Me again.

Do I know my feelings and thoughts?

Maybe you experience feelings like sadness,

Frustration,

Anger.

How does my body feel?

What are the physical sensations?

Please just identify what you observe.

There is no judgment about it.

You are collecting the different perceptions of the experience.

You now direct your kind attention to your breathing as you know it,

And you are used to it.

The tendency to go back to the physical sensations,

Emotions or thoughts can be great.

Keep bringing your attention gently back to the breathing,

And do not change the feelings or thoughts.

If they arise,

You can breathe with them.

You can put the focus of your attention on the breathing movement.

Now expand your attention to feeling your body as a whole,

Your posture and your facial expression.

Just notice what you find.

You can turn your attention to the heart for a moment and ask yourself,

What is wise?

And see if anything comes from the heart.

Then quietly open your eyes again.