Taking a moment to pause can enable us to move in the direction of suffering, to work, and to alleviate it, with wisdom and compassion. This gentle practice from law professor and author Rhonda Magee can provide support to you in remaining grounded as you open up to information that might cause you pain.A 12-Minute Meditation to Work with Difficult Emotions A 12-Minute Meditation to Work with Difficult Emotions 12:56
1. Noticing any of these kinds of reactivities coming up for you, you can, as always, just take a few deep and conscious breaths. And as you do so, you’re turning your attention in a very purposeful way toward these sensations that are coming up for you beneath the breath and in the body.
2. Taking a long, slow breath in, and a gentle, even longer breath out. Continue to follow the flow of your breathing as best you can, resting your attention there.
3. On an in-breath, breathe in for a count of four. Hold your breath for a count of seven, and then release for a count of eight. We’re doing the four, seven, eight cycle here. So…