3. Tips for Responding to Difficulties Mindfully

Tips for responding to difficulties mindfully: 

  • Acknowledge that the difficulty is there. 
     
  • Ask yourself how you feel about what you are experiencing. 
     
  • Notice how the difficulty is being experienced in the body and any tensing, bracing or resisting around it. 
     
  • Can you recognise any aspect of non-acceptance in your experience? 
     
  • Can you recognise that this type of suffering is part of the human condition and part of life? 
     
  • Can you accept that it is there – even just in this moment? 
     
  • Bring a sense of open and warm curiosity to the current experience of the problem and come in close to it with your awareness, if it feels possible: 
     
    a. What is my experience right now? 
     
    b. What is it like? 
     
    c. Let’s see what is here! 
  • Breathe with it and bring with this a sense of softening, opening and allowing. 
     
  • If possible, breathe into it, exploring its textures, patterns and edges. 
     
  • Allow yourself to feel it, just as it is. Allow it to express itself. Remember you are not trying to make it go away (even if you recognise that a part of you wants it to). 
     
  • Stay with it as long as seems possible. 
     
  • Gradually, broaden your awareness around the difficulty. Recognise that there is more to your current experience in this moment than this. 
     
  • Use your breath, other body sensations or sound to anchor you to the present moment or shift your attention to another aspect of your experience.