This is a guided meditation practice from Buddhism Guide called Facing Your Troubles.
Sit comfortably on the floor or an unarmed chair with your back straight but not too rigid and gently close your eyes.
Now let's start the meditation practice.
Breathe in slowly and deeply through your nose.
Hold the breath and now release the air out through your mouth and drop your shoulders.
Breathe in deeply and hold and release the air out through your mouth.
Breathe in,
Hold and breathe out.
Now breathe normally,
Making sure your breath is slow and natural.
This breathing exercise brings you comfortably into the present moment.
I want you to bring your awareness to your breath as it flows into your nose and then back out again.
There's no need to follow the breath any further,
Just become aware of it entering and leaving your nose.
Now I want you to turn towards something that is troubling you.
You may be sad about something or someone,
Have anxiety,
Anger or feel unhappy.
Just observe whatever is troubling you.
Usually we would move our attention away from our troubles but I want you to observe them with curiosity but also with kindness,
Compassion and an open heart.
When you look at what is troubling you,
What emotion do you feel?
Is it anger,
Fear,
Confusion or impatience?
Just get in touch with whatever you're feeling.
Usually we would say I am angry or I am sad but I want you to say to yourself at this moment there is anger or fear or whatever emotion you're feeling.
This stops us from identifying with our emotions and allows us more room for movement.
So don't label yourself I am this or I am that but just that there is this feeling.
You are aware of the feeling but not identifying with it.
I want you to now move away from your feelings and place your awareness on any physical sensations that are connected to the emotion you are feeling.
It may be tension in your shoulders,
Strange sensation in your stomach,
Sweaty palms,
Whatever it is just acknowledge the sensation and rest there for a moment.
Remember these physical sensations would be unpleasant for anyone so don't identify with them just observe them with kindness and compassion.
If at any point you start to feel overwhelmed by this practice just return to watching your breath entering and leaving your nose.
Once you've calmed down you can return to the practice.
Now I want you to move away from your troubles and place your awareness on something you are grateful for in your life.
It doesn't have to be a big thing it can be the sound of rain,
The smell of freshly cut grass,
A smile or someone special in your life.
Whatever it is just allow the gratitude to flow into your awareness.
Sit for a moment engulfed in your feeling of gratitude.
I want you to now move away from your feelings and place your awareness on any physical sensations that are connected to your gratitude.
It could be relaxed shoulders,
A lightness in the body,
A soft smile on your face,
Whatever it is just acknowledge the sensation and rest there for a moment.
Now start to bring your awareness back to your breathing again and just watch the breath gently flowing in and out of your nose.
Notice how calm and relaxed you are.
See how regular your breathing has become.
How peaceful your mind is.
Remember whatever troubles you have they're not solid or permanent they're fluid and so they won't last.
Whenever you feel troubled again just return to this meditation.
In the moment when you hear the final three bells start to very slowly open your eyes and gently introduce yourself back into the world.
