This exercise comes from the One World Academy teaching.
It is one of the most effective tools we have to dissolve conflict and allow ourself to move from a conflicted state into a calm and centered place.
From conflict to calm in less than 5-minutes:
Become physically still
Take five deep breaths, inhaling through the nose, exhaling through the mouth
Focus on moving away from indulgence in the conflict and towards observation of the feelings you are experiencing and the thoughts that underlie the current conflicting feelings.
Now ask yourself these questions:
What is the feeling that I am experiencing in this moment?
What thought is causing me to feel this way?
Ask yourself each of these two questions, 3x each:
Is this hurt true?
Is this hurt real?
There is now a space created for you to make a conscious choice to act from a place of calm and centered, observe this state for a moment.
Allow yourself to consider forms of wise action that you could now take.
If you observe that the hurt is neither true nor real ask yourself “Do I want to allow this thought to take my life’s happiness?”