You can use this practice to work with difficult emotions or body sensationsFind a posture that’s comfortable to youAnd then check inside your body and try to locate a part of your body that feels good to you right now
Pleasant, safe, at ease,Or at the very least, neutralYou can check out your hands or feet or legsBut let your attention go to this pleasant part of your body
Hands or feet or wherever you’ve chosenAnd let your attention rest thereFeel itSense itNotice what those sensations are
Let your mind relax a bitFeeling that part of the bodyAnd now if there’s something difficult that’s happening for youA difficult emotion, or a physical sensation that’s hardLet your attention go to that
So it may be an aching in your shoulder or backOr a headacheOr it could be a sense of sadnessOr anxietyOr anger
Where do you feel that sensation in your bodyWhere do you feel that emotion in your bodyNotice itJust notice it for one momentTap into itFeel itMake sure to breathe
And now return your attention back down to that area that feels at easeYour hands or feet or legsAnd just let yourself stay there for a momentFeeling it sensing itRelaxing. maintaining the mindfulness
Yet giving yourself a break from what could be potentially overwhelming to feelAnd now once again return your attention to that part of the body that feels unpleasantThe body ache or painOr the emotion the sensations of the emotion in your bodyThe vibrations in your chestOr the clenching in your bellyOr the tightness in your jaw
Just noticeAnd breatheAnd let it be thereLet whatever is there, be thereAnd then bring your attention again back down to this pleasant or neutral part of the body
Hands, feet, so forthRelaxingStaying present and alertFeeling the safetyThe connection in that placeNow let yourself stay connected to this place
But see if you can cast what we might call a sidelong glance at the difficult area in your bodyIs it possible to still feel connected to you body in the area that feels goodAnd yet know there’s something going on that feels unpleasantAnd just let it be there
Keeping maybe 75% of your attention on the part that feels peaceful and at easeStill breathingCasting the side long glance at this difficult areaNoticing what happens to it, is it growing or shrinkingIs it changing, shifting into something elseBecoming aware of whatever it is it’s doingRelaxing, breathing
And now see if you can bring some loving kindnessJust some kindness to yourself for whatever you’re feeling right nowPhysical pain, emotional painHold yourself with kindnessYou’re not the only oneSo may we all be free from our pain and our sufferingMay we all have happiness[bell rings]