One way the self grows is by equating itself to things — by identifying with them. Unfortunately, when you identify with something, you make its fate… - Rick Hanson

If you have three to ten minutes, try progressive relaxation, in which you focus systematically on different parts of your body, working either from the feet to the head or vice versa. Depending on how much time you have, you might focus on large sections of your body — e.g., left leg, right leg — or on much smaller units, such as left foot, right foot, left ankle, right ankle, and so on.

Notice when others could be building up your fears, perhaps for their own advantage. Also, deliberately consider your beliefs about dangers in the world and weaknesses in yourself, and look for the evidence that these are not true.

Stay with the positive experience for five to ten seconds or longer. Open to the feelings in it and try to sense it in your body; let it fill your mind. Enjoy it. Gently encourage the experience to be more intense. Find something fresh or novel about it. Recognize how it’s personally relevant, how it could nourish or help you, or make a difference in your life.