On Remaining Calm
A Small Practice for Difficult Times
A Stoic–Buddhist daily routine for keeping the mind steady, the heart kind, and actions wise.
Morning (5–7 minutes)
1. Stoic Preparation
“Today I may face fear, anger, bad news, or uncertainty.
None of these can harm my character unless I allow it.
I will respond with courage, justice, temperance, and wisdom.”
2. Loving-Kindness (Mettā)
Silently repeat for two minutes:
“May all beings in this crisis be safe, healthy, and free from suffering.”
Include yourself:
“May I meet this day with a steady heart.”
3. One-Sentence Intention
Write or say aloud:
“Today I control only my effort and my attitude.”
During the Day: When the Mind Storms
When news or anger spikes, pause and ask:
“Is this up to me?”
If not, release it.
Ask instead:
“What is up to me right now?”
Gently label emotions as they arise:
“Fear is here.”
“Anger is here.”
Let them pass like clouds.
Remember:
“This too is impermanent.
Crises come and go.
My peace does not depend on the news.”
Before speaking, posting, or acting, ask:
“Is this helpful or harmful?”
“Does this reduce suffering or add to it?”
“Would the person I want to become do this?”
Evening Review (5 minutes)
1. Stoic Reflection
Ask yourself:
Where was I unwise, unjust, intemperate, or cowardly today?
Where did I remain calm and act with virtue?
2. Compassion Close
Send goodwill again to all sides of the conflict.
Then to yourself:
“I did the best I could with the mind I had today.
May I grow in wisdom and kindness tomorrow.”
Daily Mantra
“The world may be on fire.
My task is to keep my own house from burning
and offer water to anyone who asks.”
Practical Anchors
• Limit news to one or two deliberate checks per day.
• Continue prudent preparations calmly.
• Move the body daily — walk, stretch, breathe.
• Act from compassion where possible: small kindnesses, helping those nearby.
Core Truths to Remember
I cannot stop the wind or the rain,
but I can build my house on rock, inner virtue and clear judgment.
Hatred is never appeased by hatred.
Non-hatred alone appeases hatred.
The crisis is the teacher.
How I meet it determines whether I add to suffering or help reduce it.