break.
The steps include.
1. Acknowledge that this is a moment of suffering. Name it.
2. Acknowledge that suffering is a part of life. Many others are going through similar situations. You have a common humanity.
3. Give yourself this blessing: "May I be kind to myself in this moment." Maybe put your hand over your heart. Say words to yourself that you would say to a good friend. "May I be happy and free from suffering."
4. End with letting yourself be just as you are in the moment.