The on-the-spot practice of being fully present, feeling your heart, and greeting the next moment with an open mind can be done at any time: when you wake up in the morning, before a difficult conversation, whenever fear or discomfort arises. This practice is a beautiful way to claim your warriorship, your spiritual warriorship. In other words, it is a way to claim your courage, your kindness, your strength. Whenever it occurs to you, you can pause briefly, touch in with how you're feeling both physically and mentally, and then connect with your heart-even putting your hand on your heart, if you want to. This is a way of extending warmth and acceptance to whatever is going on for you right now. You might have an aching back, an upset stomach, panic, rage, impatience, calmness, joy-whatever it is, you can let it be there just as it is, without labeling it good or bad, without telling yourself you should or shouldn't be feeling that way. Having connected with what is, with love and acceptance, you can go forward with curiosity and courage. I call this step "taking a leap." From Pema Chodron's book "Living Beautifully with Uncertainty and Change"