1. Breathe.

2. Stay with it. Don’t try to judge it, label it,
diagnose it, fight it, fix it. Just sit and watch.

3. Give your mind time to quiet down. But don’t
get caught in endless rumination (see #2 above).

4.On an exhale, dive deeper down, where waters
are still and blue. (iTunes link, see episode 221, Presence)

5. No worries, all you have to do is breathe.