A Simple Exercise for When Something Stays on Your Mind

What this is
Sometimes a situation keeps coming back in your head.
This exercise helps you slow down and give it some space — without trying to solve it.

⏱️ Time: about 10 minutes

Step 1 — Pick a Situation

Think of a specific situation that still feels uncomfortable.

• Focus on what happened, not on how you feel about it.
• If an earlier moment comes to mind that feels connected, that’s fine.

Now give the situation a number from 0 to 10:

• 0 = it doesn’t bother you at all
• 10 = it feels very uncomfortable

Choose a situation that scores above 6.

Step 2 — Slow Breathing with Your Hands on Your Chest

Sit in a relaxed way.
Place your hands crossed on your chest, where your heart is.
Put the hand you normally write with on top.

Breathe slowly and evenly.

After three slow breaths, notice what shows up:

• a thought
• an image
• a feeling
• or a physical sensation

If something unpleasant appears, say this sentence out loud, three times:

“I’m okay, even though I feel …”

Fill in whatever fits:
tense, angry, sad, restless, tired, uneasy
or something physical like tightness, pressure, cold.

Now switch hands and say the same sentence three more times.

Let your hands drop.
Breathe out with a soft sigh.

Notice what happens next.

Step 3 — If Nothing Much Is There

Sometimes what comes up feels neutral.

If so:

• just notice it
• don’t try to change it

Place your hands on your chest again and take a few calm breaths.

Then gently bring your attention back to the situation.

Step 4 — If Something Pleasant Appears

Sometimes a lighter or calmer feeling shows up.

If that happens:

• stay with it for a moment
• let it be there

This might feel like:

• ease
• warmth
• space
• calm

After that, return your attention to the situation again.

Step 5 — Repeat

Each time you finish a round:

• bring your attention back to the situation
• take three slow breaths
• notice what comes up

Repeat the steps as long as something new appears.

Step 6 — When It Feels Done

If the situation feels neutral and nothing else comes up:

• switch which hand is on top and notice what happens
• then switch back and notice again

If something new appears, work with it the same way as before.

When nothing else comes up, you can stop.

One Last Line

You don’t have to understand anything.
Just giving something a bit of calm attention is often enough.

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You can use this exercise even when others are nearby.
Simply imagine placing your hands on your heart and switching them, and repeat the acceptance sentence quietly in your mind.