Penny Lewis Psychologist Brisbane
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PEACE - Five steps to managing strong upsetting feelings

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This meditation goes for around 25 minutes and will guide you through the five steps to managing strong unpleasant Emotions or urges - P-E-A-C-E.  Follow this link to learn more about the P-E-A-C-E exercise.

P – Pause

E – Examine

A – Allow

C – Compassion

E – Engage


To download this file click on 'Download File' below so that it opens in another window, then right click on the player and click the Save As (these words will vary from browser to browser) option to download the file to your device.
File Size: 23579 kb
File Type: mp3
Download File

How to apply P-E-A-C-E

Initially listen to the full meditation to guide you through the steps in more detail so you fully understand the process. Then use the P-E-A-C-E steps on your own, spending as long as you need to in each step. With practice, this may take from around 45 seconds up to many minutes, depending on your circumstances and needs.

Eventually, you may go through the steps very rapidly to assist you to just slow down long enough in the moment so you can choose how to respond. Or at times, you may feel the need to stay with each step of the process for longer. It will be entirely up to you and what is going on for you at the time.