Step 1:

There is a big gap between what I do and how I want to be. My life is spinning out of control.

Step 2:

To get a grip, I need to find a gentle and open way to be with myself.

To find myself, moment by moment, I take a mindful pause.
Step 4:

I look at my life systematically, to see patterns in how I have been relating to people and situations.
Step 5:

I look at my behavior patterns with compassion, to understand the emotional logic behind them.

Step 6:

I see how my behavior patterns have been ways of coping with what feels overwhelming.

Step 7:

I learn to accept the sense of vulnerability that comes from facing what feels overwhelming.

Step 8:

I explore alternative behaviors and rehearse them in safe settings.

Step 9:

I apply these new mindful behaviors in my everyday life.

Step 10:

I keep paying attention to the causes and effects of my actions, and act accordingly

Step 11:

I keep facing reality mindfully, moment by moment, with a mindful pause.

Step 12:

My life reflects a growing sense of respect and compassion for myself and others.