Create new, short and healing phrase protocols – Review all existing AI phrasing or phrase types and put them in categories. Example- left-and-right hand. etc. Brian storm new wise and warm – Loving, spiritual and emotional healing phrases for a human being and human Life,

Ross, I would bring these together as:

Loving Self-Talk

Short, warm practices for being human

The guiding principle would be:

Tell the truth gently.
Offer companionship.
Let care become action.

Your earlier master phrase already contains the heart of this approach:

“Yes. There is Suffering. And. Love.”

In your saved guide, love does not replace suffering or require it to disappear. It means bringing compassion, respect, protection, patience, and wisdom into the relationship with what is happening.

Below is a consolidated review of the main practices I could retrieve from your history and saved guides—not a word-for-word inventory of every past AI response—followed by new phrases and combinations.

The aim is not to find words that make every feeling disappear. It is to develop words that help us meet ourselves and human life without unnecessary cruelty.

1. Your existing phrase practices, organized into families

I would separate a phrase’s purpose from its format. For example, Two-Hand Abiding is a way of embodying a phrase; blessing is something the phrase does. A blessing can be spoken, written, prayed, or offered through the hands.

These are organizing categories, not separate clinical treatments.

Phrase family	Familiar wording from your existing collection	Intended purpose
Grounding and arriving	“I am here now.” “This is a human moment.”	Begin with the present situation rather than the whole problem.
Noting and knowing	“There is fear.” “Noting is enough.” “Knowing is enough.”	Recognize experience without immediately explaining or fixing it.
Allowing and acceptance	“Yes.” “This too can be here.” “Let it be.”	Make room for an experience without approving harm.
Abiding and companionship	“Fear … Abiding.” “There is suffering. There is abiding.”	Remain gently present without demanding change.
The Gentle And	“Jesus. And. This.” “Yes, PURE MIND abiding, and grief.”	Allow difficulty and caring presence to coexist.
Personal-name phrases	“Ross abiding.” “George Ross Clark.” “Ross knows fear.”	Address the person experiencing the difficulty, not only the difficulty itself.
Self-blessings and goodwill	“May I be well and understood.” “May Ross be safe and loved in me.”	Offer a loving intention rather than a prediction.
Inner listening and befriending	“Dear Fear.” “I hear you.” “This frightened part of me deserves kindness.”	Relate to a feeling as something to understand, not an enemy.
Recognize–Own–Bless	“There is anger.” “This is my anger.” “May my anger be well and understood.”	Take responsibility for caring for an experience without turning it into blame.
Recognize–Allow/Embrace–Bless	“Recognize. Allow. Bless.” Or “Recognize. Embrace. Bless.”	Move from recognition toward permission or a warmer relationship.
Body kindness and touch	“May my toes be well.” “Thank you, body.”	Accompany physical experience with appreciation and practical care.
Prayer and surrender	“Jesus, please carry this despair.” “Jesus, abide in me.”	Bring vulnerability, trust, and the need for help into prayer.
Awareness and Pure Mind	“PURE MIND abiding here.” “I rest as awareness.”	Use your chosen contemplative language for spacious presence.
Perspective on thoughts	“This thought is just a thought, not the truth.”	Consider a thought without automatically accepting it as a verdict.
Forgiveness and letting go	“Let it be. Let it heal. Let it go.”	Invite release without making forgiveness or relief compulsory.
Equanimity and boundaries	“Freedom. And. Andrew.” “Gentle and firm.”	Care without surrendering choice, dignity, or protection.
Appreciation and joy	“Good. Work. Ross.” “The good, the holy, the beautiful.”	Notice effort, goodness, beauty, and what can be received.
Inquiry and wise action	“What would self-love do next?” “What is the next loving step?”	Translate inward kindness into an outward response.
Rest and enoughness	“For now, this is enough.” “I am allowed to take this slowly.”	Give practice and effort a humane stopping place.

Where your longer protocols belong

Your Surround → Hold → Understand → Bless → Abide → Return sequence draws several of these families together. So do Notice–Name–Nurture, See–Say–Sense–Receive–Abide, and Note → And → Abide.

Your “-ing” phrases—such as “There is suffering” and “There is abiding”—belong within noting and abiding rather than requiring another separate method.

One naming distinction is worth preserving: Allow, Embrace, and Own are not interchangeable instructions. Your saved inventory already identifies this overlap, including different uses of Three Embraces. I would keep Arriving → Sensation → Kindness clearly distinguished from the Recognize–Allow/Embrace/Own–Bless sequences. With “my fear,” my means “mine to care for,” not “my fault.”

2. Different ways of offering the same phrase

You do not need a new phrase for every physical method.

Quiet words: Think or whisper, “May I meet this gently.”

One-hand contact: Let a hand rest somewhere comfortable while saying, “This body deserves care.”

Two-hand practice: Let one hand represent what is happening and the other represent the quality you wish to bring.

Finger contact: Without squeezing or stretching, touch a fingertip lightly with the thumb as you offer each phrase. This is simply a way of remembering the sequence.

Natural-breath pairing: Let “I am here” accompany one comfortable breath and “Going gently” accompany another. There is no need to deepen, slow, or control breathing.

Written phrases: Put one sentence on a card, beside the bed, or near the computer.

Imaginative phrases: Your Golden Abiding practice can use imagined colour as a personal symbol of care: “May this be held in kindness.” The colour need not have a special healing property.

Action-linked phrases: Say, “Care belongs here,” while taking a break, preparing food, asking for help, or setting a boundary.

The distinction I would keep is:

The words express the intention.
The gesture accompanies it.
The action gives it practical meaning.

3. Left-and-right-hand protocols

Your established form: Two-Hand Abiding

Your saved guide uses:

Left hand: What is here.
The space between: “And.”
Right hand: Love, Jesus, compassion, wisdom, or another trusted source of support.

For example:

There is fear.
And.
Love.

The guide specifically allows the hands to remain apart; they do not need to merge, and the feeling does not have to become something else.

For the new variations below, the sides are reversible. They are symbolic reminders, not a test of getting the correct hand or brain hemisphere involved.

Let your hands rest comfortably. Notice one, then the other, then both. No tapping, squeezing, or special movement is required.

New two-hand variations

Left hand: what is present	Right hand: what you offer	Whole-practice phrase
“Fear is here.”	“May care meet it.”	“Fear need not be met with blame.”
“Sadness is here.”	“There is no hurry.”	“Sadness may have time.”
“Anger is here.”	“Let wisdom guide me.”	“I can listen without causing harm.”
“I feel exhausted.”	“Rest is allowed.”	“Tiredness deserves care.”
“I made a mistake.”	“Repair is possible.”	“I can take responsibility kindly.”
“I do not know.”	“One step is enough.”	“Uncertainty can be met gently.”
“This is good.”	“I may receive it.”	“Joy belongs in my life, too.”
“My life is changing.”	“My dignity remains.”	“This changing life deserves care.”

A particularly simple new version would be:

One hand tells the truth. One hand offers kindness.

“This is how it is.”
“May I meet it kindly.”
“What needs care now?”

“Truth” here means what you can honestly notice—not automatically believing every frightening prediction.

A modest research perspective: A randomized study of self-soothing touch in healthy young adults found a smaller cortisol response to a laboratory stressor, but not lower reported stress or heart rate. This supports cautious interest in supportive touch; it does not establish that these two-hand phrase combinations reset the nervous system or treat illness.

4. Twelve new short phrase protocols

These are new wordings and combinations to try, not twelve assignments. Choose the one that feels most natural.

1. Here → Kind → Next

For ordinary difficulty, confusion, or a busy day.

“This is here.
Let me be kind.
One gentle step.”

The first line recognizes. The second offers a relationship. The third returns to life.

The next step might be completing something, resting, asking a question, or getting help.

2. Name → Abide → Begin

A new extension of your “Ross abiding” practice.

“Ross abiding.
No need to rush.
One small beginning.”

For another person, substitute their own name.

Given the change you recently described with “Ross abiding,” I would preserve it rather than replace it merely because a new phrase sounds interesting.

Research on using one’s own name during reflection has found reduced emotional reactivity in laboratory tasks. That gives some support to name-based self-talk, but it does not establish the mechanism or reliability of your particular “Ross abiding” experience.

3. Hear → Accompany → Ask

For fear, loneliness, or an upset inner part.

“I hear you.
We can go gently.
What needs care?”

There is no requirement to receive an answer.

“Some quiet,” “less pressure,” or “someone to talk to” may be enough. Do not make the practice an investigation into hidden memories.

4. Permission → Pause → Choice

For overwhelm and pressure to do everything.

“I may pause.
Not everything needs doing now.
What matters next?”

The purpose is not to avoid life. It is to choose the next manageable piece of it.

A shorter version:

“Less, with care.”

5. Truth → Kindness → Repair

For regret, mistakes, and genuine responsibility.

“I made a mistake.
I need not attack myself.
Let me repair what I can.”

Kindness does not erase consequences. It changes how you approach accountability.

Repair may mean an apology, a correction, a changed habit, or respecting another person’s boundary.

6. Care → Boundary → Protection

For difficult relationships.

“I can care.
I can say no.
Both belong.”

A firmer version:

“My care is real.
My limit is real.
I will honour both.”

The phrase is not a reason to remain in a harmful interaction. Its practical expression may be ending the conversation or seeking support.

7. Loss → Patience → Care

For grief and sadness.

“This loss matters.
I need not hurry.
Care is allowed today.”

This does not require finding a lesson, feeling grateful, or interpreting the loss spiritually.

It simply leaves room for both sorrow and the needs of the person who is grieving.

8. Body → Dignity → Support

For pain, illness, fatigue, or changing abilities.

“Dear body, you matter.
Care need not be earned.
Let me offer support.”

The support might be a more comfortable position, appropriate treatment, help with a task, or less self-criticism.

This is a kindness practice, not an instruction to explain physical symptoms as emotions.

9. Notice → Receive → Appreciate

For joy, beauty, affection, and small pleasures.

“This is good.
I may receive it.
Thank you for this moment.”

You do not have to turn every pleasant experience into a project or hold on to it.

Another very short form:

“Goodness is here.
Let it be received.”

10. Enough → Rest → Return

For evening, exhaustion, and unfinished work.

“Enough for now.
Rest belongs here.
I can return later.”

“Enough” need not mean everything is completed. Here it means choosing an appropriate stopping place.

For bedtime:

“This day is ending.
The unfinished may wait.
Let me rest gently.”

11. Prayer → Kindness → Guidance

An original prayer for your Christian practice.

“Jesus, meet me here.
Help me remain kind.
Guide my next step.”

For a difficult morning:

“Jesus, receive this heaviness.
Help me care for Ross.
Walk with me into today.”

These are prayers you may offer—not claims about words Jesus has spoken or promises about what you should feel.

12. Non-hatred → Non-harming → Wisdom

An original Buddhist-inspired intention.

“May I meet this without hatred.
May I respond without harm.
May wisdom grow.”

For your interest in purification, I would use purification here to mean cultivating less cruelty, grasping, and confusion—not trying to become a human being who never feels fear, anger, or sorrow.

A shorter version:

“May kindness shape my response.”

5. New loving phrases for the whole of human life

I would deliberately include ordinary living, pleasure, contribution, and receiving—not only emotional distress.

Human experience	New phrase or phrase pair
Simply being human	“I do not have to become extraordinary to deserve tenderness.”
Beginning the day	“I can enter this day without demanding the whole day from myself.”
A heavy morning	“This morning needs care, not a verdict on my life.”
Fear of failure	“An uncertain outcome does not make me unworthy of trying.”
Self-criticism	“Let me tell the truth without turning it into an attack.”
Shame	“This is something to understand, not a reason to despise myself.”
Loneliness	“My wish for company is welcome. I may reach toward someone.”
Receiving help	“Receiving care does not diminish my dignity.”
Caring for another person	“Your needs matter. Mine remain real.”
Disagreement	“We can differ without my abandoning myself.”
Disappointment	“I wished for something else. I can acknowledge that gently.”
Changing abilities	“My pace may change. Respect for myself can remain.”
Uncertainty	“I can leave some questions unanswered while caring for today.”
Learning something new	“Being a beginner is not a personal failure.”
Someone else’s happiness	“May your joy grow. It need not diminish mine.”
Play and enjoyment	“Not every good moment needs to be useful.”
Meaning and contribution	“One small kindness is a worthwhile part of a human life.”
Life’s impermanence	“I need not solve the mystery of life to care for this day.”
The larger human family	“May my living bring less harm and more care.”
An ordinary, imperfect day	“This day did not have to be perfect to contain something worthy of love.”

Three particularly useful additions to your collection would be:

“Care is allowed before improvement.”

“My dignity does not depend on my energy.”

“I can be unfinished and still worthy of love.”

These offer tenderness without requiring you to declare that everything is good.

6. Different voices for the same loving intention

Sometimes the useful change is not the message but who appears to be speaking to whom.

Using kindness as the example:

Voice	Example
First person: a personal intention	“I will try to meet myself kindly.”
Second person: a friendly companion	“You deserve a gentle response.”
Your own name: personal recognition	“Ross deserves care today.”
Observational: simple noticing	“There is a need for kindness.”
A blessing: goodwill	“May kindness meet this moment.”
A prayer: relationship with the sacred	“Jesus, help me meet this kindly.”
A question: listening for a response	“What would kindness look like now?”
A shared-human voice	“May we learn to care for one another.”

Your “May Ross be safe and loved in me” belongs especially to the companion-and-blessing family. Within your spiritual practice, “in me” may express being held in loving awareness. It need not become a metaphysical claim that everyone must adopt.

When that wording feels too abstract, a simpler alternative is:

“May I become a kinder companion to myself.”

7. How to create wise phrases rather than demanding affirmations

My suggested design rule is:

Something honest → Something kind → Something possible

For example:

Honest: “I am tired.”
Kind: “Tiredness deserves care.”
Possible: “I can reduce one demand.”

Or:

Honest: “I feel hurt.”
Kind: “My experience matters.”
Possible: “I can choose when to speak.”

Or:

Honest: “I do not feel loving.”
Kind: “I need not condemn that.”
Possible: “I can still choose a respectful action.”

Wording I would soften

Instead of “I am completely safe,” when that does not feel true:

“Let me notice what supports me and what needs protection.”

Instead of “I release all fear”:

“May I meet this fear with less struggle.”

Instead of “I must forgive”:

“I may protect myself while I consider what forgiveness means.”

Instead of “My body is healing perfectly”:

“My body deserves patience and appropriate care.”

Instead of “I should feel love”:

“I can begin with respect.”

That last distinction matters within this collection: respect can be the practice even when warmth is absent. You need not manufacture a feeling to choose a caring response.

8. A gentle way to use the collection

Choose one short sequence, say it once or twice, and pause. Repetition is optional. There is no need to keep going until an emotion changes.

Notice whether the words feel welcome, neutral, or pressuring. Then choose one ordinary act of care. You may also decide that silence is kinder than more words.

Self-compassion training has research support: a randomized trial of an eight-week Mindful Self-Compassion programme found improvements in self-compassion, mindfulness, and wellbeing compared with a waitlist. That evidence concerns a structured programme, however—not proof that any individual phrase or newly named protocol will produce the same results.

If inward attention or affectionate language increases distress, stop or simplify. Look around, attend to an ordinary sound, or turn to a familiar activity. Kristin Neff’s practice guidance explicitly recognizes that self-compassion can sometimes bring up difficult feelings and recommends pulling back when overwhelmed. Worsening distress is not something you must endure to practise correctly.

Use these practices alongside appropriate care, not instead of it. Recurring intense morning despair deserves professional attention as well as kindness; contemplative practices should not postpone healthcare.

My suggested small core for you

On waking:
“Ross abiding. No need to rush. One small beginning.”

During difficulty:
“This is here. Let me be kind. What needs care?”

At the end of the day:
“Enough for now. Rest belongs here. For now, this is enough.”

The larger collection can remain a resource rather than another obligation.

A closing blessing for a human life

May I meet this human life with tenderness.
May I tell the truth without cruelty.
May I receive care as well as offer it.
May I protect what needs protection.
May I welcome joy without demanding it.
May I keep learning how to love.