Having a Bad Day.
We all have those days where nothing seems to be going our way.
You may be feeling under the weather,
Emotionally exhausted,
Or overwhelmed with responsibilities.
Labeling the day as a bad day may feel right,
But it is often inaccurate.
No day is 100% bad.
There is almost always something good,
However small.
You can train the mind to recognize both the good and the bad,
Helping you see clearly that there are likely also pleasant and enjoyable moments during the day,
And that none of these moments is permanent.
When you do have painful moments,
You can respond with compassion and rewrite the story of the day.
Find a quiet place and a few minutes to sit in silence.
Close your eyes and begin by settling into the body.
Feel yourself sitting still,
The connection of the body with the chair or cushion,
And the movement in the body related to breathing.
Bring to mind.
Something difficult you have experienced today.
Use a specific event,
A general feeling,
Or whatever arises naturally in the mind.
As the feeling of your bad day arises,
Pay attention to what that experience is like.
Notice if there is a feeling in the body or any thought process in the mind.
Steer clear of picking it apart too much.
Instead,
Tune in to the overall experience and emotion.
Ask yourself how it feels to be having a tough time today.
With awareness of how this feels,
Begin offering yourself some compassion.
Retain some awareness on the experience in the mind and the body.
You can silently offer these phrases.
This is a moment of pain.
This is a moment of difficulty.
This is a moment of discomfort.
This is a moment of suffering.
May I tend to these feelings with caring awareness.
This is a moment of joy.
This is a moment of happiness.
This is a moment of joy.
This is a moment of peace.
This is a moment of peace.
This is a moment of joy.
This is a moment of happiness.
This is a moment of joy and peace.
This is a moment of peace.
This is a moment of joy and peace.
This is a moment of happiness.
This is a moment of joy and peace.
This is a moment of joy and peace.
This is a moment of joy and peace.
This is a moment of joy and peace.
This is a moment of joy and peace.
This is a moment of joy and peace.
This is a moment of joy and peace.
This is a moment of joy and peace.
This is a moment of joy and peace.
This is a moment of joy and peace.
This is a moment of joy and peace.
This is a moment of joy and peace.
This is a moment of joy and peace.
Now let go of these phrases.
Bring something to mind that has brought you joy or contentment today.
See if you can find a moment in which you weren't enveloped by the discomfort or pain.
Any time that you were not focused on the difficulties.
As something comes to mind,
Connect with how the experience felt.
Recognize that although you may be having a hard day,
Here is a moment of freedom from the pain.
Offer the simple phrase,
May I appreciate this moment.
May I appreciate this moment.
