Welcome to this working with difficulties meditation by mindful bis.
Finding a posture that's comfortable to you.
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 least neutral.
You can check out your hands or feet or legs.
So let your attention go to this pleasant part of your body,
Hands or feet or wherever you have chosen.
And let your attention rest there.
Feel it.
Sense it.
Notice what the sensations are.
And let your mind relax a bit.
Feeling that part of the body.
And now if there's something difficult that's happening for you.
A difficult emotion or a physical sensation that is hard.
Let your attention go to that.
So it may be an aching in your shoulder or back or a headache or it could be a sense of sadness or anxiety or anger.
Where do you feel that sensation in your body?
Where do you feel that emotion in your body?
Notice it.
Just notice it for a moment.
Tap into it.
Gently feel it.
And make sure to breathe.
Which we all will feel very good in the Rep gerekiation March.
Ready?
And now return your attention back to that area that feels at ease,
Your hands,
Your feet or your legs.
Just let yourself stay there for a moment,
Feeling it,
Sensing it,
Relaxing,
Maintaining the mindfulness you're giving yourself a break from what could be potentially overwhelming to feel.
And now once again,
Return your attention to that part of the body that feels unpleasant,
The body ache or pain of the emotion,
The sensations of the emotion in your body,
The vibrations in your chest or the clinging in your belly or the tightness in your jaw.
Just notice and breathe and let it be,
That whatever is there,
Be there.
And then.
.
.
And then bring back your attention to this pleasant neutral part of the body,
The hands,
The feet and so forth.
Relaxing,
Staying present and alert,
Feeling the safety and the connection in that place.
Now let yourself stay connected to this place.
But see if you can cast a,
What we might call a side long glimpse at a difficult area of your body.
Is it possible to stay feeling connected to your body in the area that feels good and yet know that there is something going on that feels unpleasant?
And just let it be there.
And just keeping 75% of your attention on the part that feels peaceful and at ease.
Casting the side long glimpse on the difficult area,
Noticing what happens to it,
Growing or shrinking?
Is it changing,
Shifting into something else?
Becoming aware whatever is going on,
Becoming aware whatever it is doing.
Relaxing,
Breathing.
And now see if you can bring some loving kindness to yourself,
To whatever you are feeling right now.
Physical pain,
Emotional pain.
Hold yourself with kindness.
You are not the only one.
So maybe all be free from pain and are suffering.
Maybe we all have happiness.
