When we’re faced with a challenge, it’s natural to want to find a solution. There’s nothing inherently wrong with problem solving, but we can strengthen our capacity to ‘be with what is’ by learning to sit with the discomfort of our challenges.
This meditations script is an invitation to practice that - to sit with your challenges without rushing to fix them. It’s best suited for those with an intermediate or advanced practice, and it’s important to note that strong feelings of discomfort (and even trauma) could arise.
That said, if practiced within our window of tolerance, this meditation script may deepen our capacity for acceptance, presence, and non-judgmental awareness. It can enhance our ability to be calm and present in the face of discomfort.
Here’s a Sample of the “Awareness of Your Problem Without Fixing It Meditation Script” Guided Meditation Script:
Letting Go of Fixing
When there is discontentment, the natural habit is to correct it.
The mind goes into “fix-it” mode.
This often results in circular thinking, trying in vain to solve a problem.
Although reflection and goal setting are useful, the obsession you experience is often not.
This exercise offers a technique to work with this “fix-it” thinking.
You can use it in a formal meditation practice and return to it at any point during your day when you notice the mind stuck on a loop of problem solving.
Sit up as straight as possible, inviting alertness into the mind and body.
Take a few deep breaths, energizing the body.
Begin to tune in to your thoughts.
What problem are you working to solve?
Is there something specific you want to figure out or fix?
Notice the issue itself, not your thoughts about it.
Try to clearly see what the problem is, rather than focusing on the solution.
With the “problem” in your mind, notice any discomfort you feel around it.
There may be some fear of the unknown, insecurity, or a desire to plan something.
Whatever your experience is, look at the issue with tender awareness.
There’s no need to judge yourself, beat yourself up, or jump right into fixing.
Just be with the discomfort.
As you rest in awareness of the problem to be solved, begin tuning in to the mind and body.
How to Use the Awareness of Your Problem Without Fixing It Meditation Script
This meditation script is suitable for moments when we or the student we’re leading are looking to develop our capacity to be present with discomfort. It is a more advanced practice and should be led with care. Trauma or strong, uncomfortable feelings could arise.
Use this meditation script when working with a challenge that would be rated at a level of 3 or 4 on a scale from 1 to 10 in terms of difficulty level (10 being most difficult). With practice, you (or your students) may develop the capacity to be present for bigger and bigger challenges.
You can use this script by:
When guiding this script for others, be sure to advise your students to choose a problem or challenge that is mild-to-moderate. Remind them that if anything feels too uncomfortable, they can back off from the practice and turn their attention to an anchor that feels grounding.
Conclusion
We can develop as adult human beings by learning to be present for our challenges - without trying to fix or escape them. In learning to be non-judgmentally present for discomfort, we start to become less reactive. This can positively impact our relationships - including the relationship we have with ourselves. Lead this practice for yourself or others - always with care, curiosity, and trauma-sensitivity in mind.
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