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<speak> <emphasis level="strong">Distress tolerance, and learning how to be with our emotions- Part two</emphasis><break strength="x-strong"/> <break strength="x-strong"/> One method of practicing distress tolerance is to observe and really feel your internal pattern of experience through the emotional texture of your compassionate self. Slow down a bit, breathe into your belly, and focus on your qualities of strength, wisdom, understanding and a strong commitment for <emphasis level="strong">caring non-judgmental awareness</emphasis>. Pay attention to your inner patterns of:<break strength="x-strong"/> Body sensations – What is happening in my body right now?<break strength="x-strong"/> Where is my attention going – what is my mind focusing on?<break strength="x-strong"/> Emotions – What am I feeling right now?<break strength="x-strong"/> Thoughts – What thoughts are arising for me right now?<break strength="x-strong"/> Motivation to take action – what am I feeling moved to do?<break strength="x-strong"/> If you are noticing your inner pattern and recognizing that there is some distress for you, instead of judging yourself let yourself feel it, remind yourself it’s not your fault you’ve been having a hard time, that many other people have felt similar things before, and were able to overcome them. You are not alone with this! There’s hope!<break strength="x-strong"/> As we practice doing this together, we will learn to notice our threat system, take care of ourselves, and then switch over to our soothing system, which will allow us to feel safer, and more reassured. The ability to practice these skills is well supported by our ability to understand our emotional lives more deeply, that is the topic of this module, and upcoming lessons.<break strength="x-strong"/> <break strength="x-strong"/> <break strength="x-strong"/> <break strength="x-strong"/> </speak>