It goes like this:
(breathing in) This is not to my liking.
(breathing out) That is okay.
It usually helps on the very first round.
If I'm having a difficult day, I may find myself doing this
exercise a dozen or more times. But that's okay.
I find it's useful in a few ways. When I mentally say 'This is
not to my liking' I am naming my problem without blaming anyone
else. 'Naming without blaming' - that's kinda catchy. Anyhow,
then when I mentally say 'That is okay,' I am affirming that I
have made the choice to accept this situation. I could make
another choice, but I likely wouldn't need to even do this
exercise if there were anything I could do at the moment to
resolve the problem.