Mammals, including us, become friendly, playful, curious, and creative when they feel safe, satisfied, and connected. - Rick Hanson

The Reactive mode tears us down, while the Responsive mode builds us up. Adversity is certainly an opportunity to develop resilience, stress-hardiness, and even post-traumatic growth. But for a person to grow through adversity, there must also be Responsive resources present such as determination and sense of purpose.

One way to focus and express kind intentions is through these traditional wishes, which you can think, write down, or even sing: May you be safe. May you be healthy. May you be happy. May you live with ease.

bring to mind the feeling of being with someone who loves you, while calling up heartfelt emotions such as gratitude or fondness. Next, bring empathy to the difficulties of the other person. Opening to his (even subtle) suffering, let sympathy and goodwill naturally arise. (These steps flow together in actual practice.) Then, in your mind, offer explicit wishes, such as May you not suffer.