We all experience difficult emotions such as, stress, anxiety, anger and apathy. Negative thoughts and feelings become larger and scarier when they are left undiscovered and kept in the shadows. That is why it is very important to find a way to loosen their hold over us.

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Patricia Rockman is a family physician and the Senior Director of Education and Clinical Services at the Centre for Mindfulness Studies. She created a ten-minute mindfulness practice that helps deal with negative emotions and build resilience, self-awareness, and confidence in yourself.

In this article, we would like to show you 10-minute mindfulness practice that can help you deal with difficult emotions. Are you interested? Scroll down to read this article right now.

Credit: Freepik

Credit: Freepik

How to start this mindfulness practice

#1. Sit down comfortably and close your eyes. Soft your jaw, relax your shoulders and hands.

#2. Focus your attention to the sensations of breathing at the level of the stomach. Feel your abdomen while you inhale and exhale. Let your body breath naturally.

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Credit: Freepik

Credit: Freepik

#3. Start remembering the time when you felt shame. It can be anything: maybe it was something shameful you did or something bad that someone else said about you or to you.

Remember this negative experience and your emotions. Don't try to change your memory or fix anything. Feel this shame as a part of your life, remember that everything comes and goes.

Credit: Freepik

Credit: Freepik

#4. And then shift your attention to any associated sensations in the body. Recognize these sensations and your emotions.

If these sensations are too strong, you may say to yourself, “I know that it is difficult, but I can manage that.” Draw your attention on your breathing.

READ MORE: 5 mini-relaxation techniques that can be performed in 1 minute

Credit: Freepik

Credit: Freepik

If it feels overwhelming, you are always have a chance to focus on your belly breathing. Listen to your sensations and breathe calmly.

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Credit: Freepik

Credit: Freepik

#5. Then you may ask yourself some difficult questions:

May I let my emotions be as they are?

May I let them go?

Should I take actions? What should I do?

Can I change my attitude and bring a different point of view to this experience?

Answer these questions and gently open your eyes.

Take just a few minutes out of each day to bring yourself to a state of calm and wellness and balance your life using a combination of guided meditations and mindfulness techniques. The techniques are a simple, practical relaxation method for anyone.

Try now BetterMe: Meditation

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The BetterMe Team wants you and those close to you to live a healthy, happy life! Your health is a valuable thing; look after your body and your mind so that you can live your life to the fullest – Remember you only get one!

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