Place a hand over heart: Settle into a quiet seat and place your palm gently over your breastbone. 

Identify the heavy feeling: Acknowledge whatever stress or emotional pain you are currently holding inside. 

Repeat phrase one: Mentally whisper to yourself: 'This is a moment of deep stress.' 

Repeat phrase two: Whisper your second supportive phrase: 'Stress is a natural part of being human.' 

Repeat phrase three: Whisper your final intention: 'May I be gentle and incredibly kind to myself right now.' 

Exhale out tension: Take a long, slow breath out, letting the supportive phrases sink deep into your body.