This difficulty feels like this
Here's a great strategy for working with unpleasant emotional sensations in the body from Phillip Moffitt, the person who introduced me to the challenges and benefits of daily mindfulness practice in September 2002. He was the teacher who suggested I try employing a meditation strategy for a couple of years to see if I noticed any impact.
I attribute the consistency of my practice to this longitudinal experiment approach. You can read the introduction to his 2012 book, Emotional Chaos to Clarity, and explore his other work which is perpetually full of practical wisdom.
Self-Soothing During Difficult Times
When a difficult situation or memory arises, it is essential that you be able to self-soothe in order to respond skillfully.
1. Go someplace quiet where you won't be interrupted and sit comfortably.
2. Notice the unpleasant sensations and feeling that are present in your body and mind.
3. State to yourself, "This difficulty feels like this." For instance, "Having a broken heart feels like this."
4. Recognize that in this moment you are suffering, and have compassion for your suffering.
5. Notice if you are adding to your suffering by criticizing or judging yourself or making up a story about what is happening.
6. To calm yourself, focus your attention on your breath.
7. Observe that you are not only this difficulty and that you have other thoughts and body sensations.
8. Finally, notice that these thoughts and body sensations are always changing. Seeing that this is true, the feeling of difficulty you are experiencing must also be subject to change and is not permanent.
