Start by becoming aware of what you are experiencing.
Experiences right now.
Noticing physical sensations,
Thoughts and feelings just as they show up.
Bringing a kind awareness to whatever is here right now.
Asking yourself,
What motivates me right now?
Do you perhaps sense the energy of the drive,
Threat or soothing system?
Do you notice any tendencies of moving toward or moving away?
Of seeking or avoiding experiences?
And now bringing the attention to the breath.
Noticing where you feel the breath movements in the body.
Really allowing a soothing breathing rhythm to emerge.
Releasing tension you do not need to hold onto.
And connecting with the sensations of contact between your body and the surfaces supporting you.
Connecting with the sense of the stable ground and the soothing rhythm of the breath.
And now attuning to your body as a whole.
Ask yourself,
What would be wise and compassionate to choose,
Say or do right now?
Do you wish to choose from a threat,
Drive or caring motivation?
What would be in line with your values?
What would your inner helper or compassionate companion advise you here?
Proceed in the direction you wish to choose if this becomes clear enough.
This may be the same direction as you went before but chosen now mindfully and motivated with care.
It may also be a different direction,
One that seems kinder and more compassionate on closer examination.
And if you notice a lack of clarity as to how you wish to proceed,
This is OK too.
This can be an invitation to permit yourself more time and space to be mindfully with the situation before you do something.
Just pausing and relaxing with whatever shows itself.
Receiving it with a non-judgmental attitude of not knowing.
Perhaps ending with a wish that connects well.
For instance,
May I be calm and patient.
May I be with this dilemma until the right answer shows itself.
Or may my decisions be wise and caring for myself and others.
