Try loving whatever is being experiencedBegin with imagining the possibility of your holding whatever is being experienced in an unconditionally loving manner. Then picture yourself actually doing that. Call in the assistance of a trusted Higher Power if need be. The key is to be fully present, willing to bring attention to something without the need to judge it.
Breathe, Sense Your Body, and Simply ObserveGround yourself in the present moment by breathing slowly and exhaling fully, moving your attention around to include all parts of your body, and noticing whatever arises into your awareness. See if you can simply be present without doing anything. Sometimes what is noticed first is a trying or expecting or wanting for something to happen or not happen. If so, that urge is certainly worth getting to know better.
Patience and Curiosity MatterTaking the time to be with, learn about, and understand whatever is being experienced inside brings us into closer relationship it. Some things we encounter may have had to be buried, exiled, or minimized in order for us to get by, until now.
Our Defenses Shield Us From VulnerabilitySome things are connected to such vulnerable feelings that we have developed intense or complex defenses to keep us from re experiencing them. Rather than pushing past such defenses it is wise to get to know them and the circumstances under which they arose, and understand why and what is being protected.
Shine Light on All Forms of Self-JudgmentGetting to fully know and understand how the mind assesses all elements of experience in reference to survival drives provides us with a new perspective of what it is sensitized to and vigilant against. Using this non-judgmental perspective we begin building a new foundation for being with and acting upon what is happening now instead of reacting in accord with ingrained beliefs.
What If All Arises From Emptiness, From Stillness?When the mind is no longer caught up in the thought patterns it generates to take care of business as usual, it is possible to become aware of something profound, yet empty or still, which fills itself infinitely, effortlessly, mysteriously.