The following quote was taken from 'Heart Advice, Weekly Quotes From Pema Chodron'.
Three Step Practice
"First, come into the present. Flash on what's happening with you right now.
Be fully aware of your body, its energetic quality.
Be aware of your thoughts and emotions.
Next, feel your heart, literally place your hand on your chest if you find that helpful.
This is a way of accepting yourself, just as you are in that moment,
a way of saying, 'This is my experience right now, and it's okay.'
Then go into the next moment with no agenda."