PEACE - Five steps to managing strong upsetting feelings
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
P – Pause
E – Examine
A – Allow
C – Compassion
E – Engage
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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.
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.