We all have those days when nothing seems to be going our way.
You may be feeling under the weather,
Emotionally exhausted,
Or maybe you just feel overwhelmed with responsibilities and to-do lists.
Labeling the day as a bad day may feel right,
But it's often inaccurate because no day is 100% bad.
There is almost always something good,
However small that is.
We can train our minds to recognize both the good and the bad,
Helping you see clearly that there's likely also pleasant and enjoyable moments during the day.
And none of these moments are permanent.
When you do have painful moments,
You can respond with compassion and you can rewrite the story of the day.
And this practice works especially well when you're in the middle of a difficult day.
Find a quiet place and a few minutes to sit in silence.
Close your eyes and begin by settling into your body.
Feel yourself sitting still,
The connection of the body with your chair or cushion.
And notice the movement in your body from your breathing.
Maybe your chest is going up and down.
Bring something difficult to your mind that you have experienced today or yesterday or sometime in the past.
Use a specific event,
A general feeling,
Or whatever arises naturally to your mind.
As that feeling of the bad day arises,
Pay attention to what that experience is like.
Notice if there is a feeling in the body or any thought processes in the mind.
Stay clear of picking it apart too much.
Instead,
Tune into the overall experience and emotions.
Ask yourself how it feels to be having a tough time.
With awareness of how this feels,
Begin offering yourself some compassion.
Retain some awareness of the experience in your mind and in your body.
And you can silently offer these phrases to yourself over and over for the next couple of minutes.
This is only a moment of pain.
And may I tend to this pain with caring awareness.
This is only a moment of pain.
And may I tend to this pain with caring awareness.
This is only a moment of pain.
And may I tend to this pain with caring awareness.
Repeat this phrase to yourself a few more times in your own time.
And let's say it together one last time.
This is only a moment of pain.
And may I tend to this pain with caring awareness.
After a few moments of offering compassion to yourself,
Let go of the phrases.
And bring something to your mind that has brought you joy or contentment.
See if you can find a moment in which you weren't enveloped by the discomfort or the pain.
Maybe it was when you first woke up and noticed the sunshine on your skin.
Maybe it's when you walked out of your bedroom and your kids gave you a big hug good morning.
Maybe it's a nice conversation with a friend or co-worker.
Or maybe it was the time you were eating lunch and just focused on the food instead of the difficulties.
There's no right or wrong.
As something comes to the mind,
Connect with how that experience felt.
And recognize that although you may be having a hard day today,
There is a moment of freedom from the pain.
And offer yourself one last simple phrase.
May I appreciate this moment.
Continue bringing to mind other times in which you were experiencing some contentment during your day.
And as each new one comes up,
Sit with it for a few deep breaths and repeat the phrase.
May I appreciate this moment.
Take the next 60 seconds to connect with that experience of freedom from the pain.
Bring as many times as you can to the mind.
And repeat the phrase.
May I appreciate this moment.
As you run low on pleasant or enjoyable experiences,
Look for the neutral moments in your day.
And as we finish this practice,
Reflect on how you feel now.
Without denying your own experience of having a bad day,
Also recognize that not the entire day was unpleasant.
Tune in to the fact that there were many moments that were pleasant or neutral as well.
Take three deep breaths.
And open your eyes when you feel this is complete.
