Start with a deep breath and a long exhalation. Genuinely ask yourself the question: how are you? Wait to see what comes up.
First focus on your body – what do you feel in your body? Where are you holding tension, and what kind of sensation is it?
Next notice your thoughts with curiosity and without self-judgment. What is your internal monologue saying? If you do find that you are judging yourself (e.g. “I’m not good at this”) or judging the activity (e.g. “This is stupid.”), that’s OK. Just take another deep breath and sigh it out.
Next move on to notice your feelings with curiosity and without self-judgment. Sometimes, checking in this is enough to get the tears flowing. If you need to cry, cry. If you feel like you need to cry, but the tears are stuck or go away quickly, that’s OK too. If anger, or overwhelm, or anxiety, or anything else is the primary feeling, allow yourself to feel it.
Focus all your attention on the feeling and just be in it. Gently notice what happens in your body if you focus on the feeling, actively trying to feel it. Imagine the feeling is a cloud, and try to walk into it. Like a cloud, it can seem solid from far away, but airy once you are inside. Dive in and float on the feeling. Try to stay in that feeling, experiencing it wholly, for a minute or so. Often it will gradually dissipate on its own, and leave you with great relief.
That's all. Resume your activities with a bit more compassion for yourself.