OBEAR – a handy little tool

I got this from Russ Harris, author of The Happiness Trap.

“OBEAR” is a handy process to remember in a time of emotional distress.

If you are starting to get mentally or emotionally swept away, do this:

1. OBSERVE.Bring awareness to the feelings in your body.

2. BREATHE. Take a few deep breaths. Breathe into and around them.

3. EXPAND. Make room for these feelings. Create some space for them.

4. ALLOW. Allow them to be there, even though you don’t like them.

5. REFOCUS. Bring your attention back to what you are doing, here and now.