This exercise can help you
when you are feeling bad right now.
And if you're under the impression
that there's nothing you can do about it now.

Think about this:
How can you tell that you're feeling bad right now?
For example:

• Do you feel any pain in your body?
• Are you sad?
• Are you angry right now?
• Do you have a lump in your stomach or throat?
• Do you feel any pressure in your chest?
• Are you hungry or thirsty?
• Are you bored?
• Are you feeling stressed?
• Are you tired?

Now think about changing that.
If you can't change anything right now,
continue this exercise:

Describe the present moment in one sentence.
Tell yourself what your feelings are.
At the end, you say:
"It may be
that I can't change that now.
That's the way it is at the moment.
But there will be other moments."