In just 7 minutes, you may meditate to help you work through problems

This exercise can be used to deal with uncomfortable emotions or physical sensations.

Find a comfortable posture, then look inside your body for a portion of your body that feels wonderful right now.

At the very least, impartial, pleasant, safe, and at peace.

Examine your hands, feet, and legs.

Allow your focus to go to this relaxing area of your body.

Let your concentration rest on your hands or feet, or wherever you've decided.

It's there, it's there, it's there, it's everywhere

Take note of how you're feeling.

Allow yourself to unwind for a few moments.

Feeling that region of your body, and now, if you're having a difficult time,

Allow your attention to be drawn to a painful feeling or a tough bodily sensation. For example, an aching shoulder or back, or a headache.

In just 7 minutes, you may meditate to help you work through problems.

It could also be a feeling of despair, anxiety, or rage.

What part of your body are you experiencing that sensation in?

In your body, where do you sense that emotion?

Take note of it.

Just take a moment to notice it.

Make use of it.

It's there.

Remember to breathe, and then restore your focus to the part that feels at ease.

Allow yourself to be still for a moment with your hands, feet, or legs.

Sensing it and feeling it

Relaxing. preserving the state of mind

However, taking a break from what could be a stressful situation is important.

Now focus your attention back to the part of your body that is bothering you.

The agony or pain in your body, or the emotion's feelings in your body

The tightness of your stomach or the vibrations in your chest.

Alternatively, your jaw may be clenched.

Simply be aware of it, breathe deeply, and allow it to exist.

Allow whatever is present to be present, and then return your focus to this pleasant or neutral portion of your body.

Hands, feet, and other body parts, for example

Relaxing

Being aware and present.

a sense of security

In that place, the connection

Allow yourself to remain in contact with this location now.

But see if you can cast a sidelong glance at the difficult location in your body. Is it possible to still feel connected to your body in the good area while knowing there's something unpleasant going on and simply letting it be there?

Keeping around 75% of your focus on the area that feels calm and relaxed

Breathing normally

Looking at this challenging place from the side for a long time.

Observing what happens to it, is it expanding or contracting?

Is it evolving, morphing into something new?

Relaxing and breathing while becoming aware of whatever it is doing

Now see if you can bring some loving kindness to the situation.

Just some self-compassion for whatever you're going through right now.

Physical and mental anguish

Take care of yourself; you're not the only one.

So may we all be rid of our misery and pain.

May we all be content.

[bells tolling]