Mindful Problem Meditation

If there is a problem that is upsetting you right now,

Take this moment to examine it.

First notice,

Are you physically safe right now?

And if not,

Please find help.

If you are safe,

Then take a moment to sit with the problem.

Allow it to be present in this moment with you.

Bring awareness to the problem with self-compassion and love.

Be patient.

As you allow the problem to be present with you,

Ask yourself,

Am I okay?

How do you feel in response to that question?

Are you feeling emotions attached to this problem?

Try breathing through the emotion.

Bring your breath to your belly first.

Inhaling long and deep and pushing the belly out.

As you breathe in deeper,

Let the breath rise into your lower rib cage and then into your upper rib cage.

At the top of the breath,

Reverse direction.

Chest falls first and belly button gently pulls towards your spine last.

Continue to take these nice,

Slow,

Long,

Deep breaths as you sit in awareness of the problem.

Exhale for as long or longer than the inhale as that signals our nervous system that we're switching from fight or flight mode to rest and digest.

And it's very calming.

Most things that bring us worry or pain are things that have happened in the past or worries about the future.

Can you fix the problem right now?

If not,

Continue to breathe and coexist with it.

Notice that even though there is something worrying you,

An emotion that you're feeling,

You are breathing,

You are enduring.

Love yourself enough to comfort yourself with the breath and with the awareness that you can breathe.

Feel the air on your skin.

Hear the noises around you.

Perhaps even focus awareness by looking at an object,

Just noticing its physical qualities without thinking deeply about it.

Exist in this moment and allow yourself to breathe slowly and deeply.

Notice this moment.

Be fully present in the present.

Notice your ability to be strong and resilient.

Treat yourself with self-compassion and love and notice that you are okay.