This is a short guided practice that I consider to be martial arts training for emotional resilience. You’re basically exercising attention and feeling capacity as though it’s a muscle.  

You can do this:

• After work, if you find you need to shake off difficult situations that are still clinging to you.
• You can also start your day with it as a morning meditation to build a state of calm, compassion, well-being and generosity, but also toughness in the face of discomfort and conflict. 
• This can be done in the middle of the day if you have an opportunity to get away and reboot your hard drive.
• In-action as a shortened mindfulness practice rather than a formal meditation practice that you need to isolate yourself for.

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