Stop or Slow down

Turn towards experience or Take notice of breathing

bserve with Openness (thoughts, sensations, emotions, urges) (Diamond of Experience)

Pleasantness (notice Pleasant, unPleasant, or neutral feeling tone)


Allow it to be as it is, Accept the ACHE is here or (Anchoring to present with breathing)

Compassion/Curiosity/Common Humanity

Hold the experience with warmth– bring Hand to Heart or Holding touch

Expand awareness from ACHE to breathing, then to the body, then to all the senses.


Gratitude (that there is something you can do) then Grounding in values

Open to life, its challenges and its beauty, Orient towards experience with kindness

Copyright © Zev Schuman-Olivier, MD