1. Stop, slow down and breathe.
2. Witness your thoughts.
3. Notice where you are feeling discomfort in the body. Perhaps it is in the stomach, chest and throat. If emotion arises, accept and embrace the emotion. If it is anger feel the anger no matter how outrageous it may feel. The only way out is through.
4. If you judge it’s okay. Notice the judgement without making it wrong.
5. Pat yourself on the back for allowing yourself the space to be in presence!