Try free for 7 days.

Mindfulness.com
Meditation
See all Meditation

Browse

Top articles

How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

Mindful LivingSleep
Community

Already have an account?

Sign in

00:00

00:00

Getting Through Difficult Moments

Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:

Hey, welcome back to your Daily Mindfulness. Today, we're going to talk about getting through difficult moments. You know, a lot of the conversations we have in these Daily Mindfulness sessions are about cultivating a quality of peace, joy, optimizing the goodness in your life, or mitigating discomfort, developing the skills to experience life a little more fully and gracefully. But there are other times in life, other experiences we might grow through when we're just in survival mode. Moments of intense pain, trauma, and grieving.

These are often experiences where we're just trying to keep our head above water and we're just trying to survive. There's not going to be much peace per se. And we might lose some of our access to our mindfulness skills or even our ability to ground ourselves cause the pain and the emotions are so overwhelming. And this is okay. It's a natural part of the human experience.

And it's helpful to remember that you come from a long lineage of humans who for thousands of years have endured great suffering and have made it through it. It's very much within your DNA and your wiring to experience these things and be able to move through to the other side. I think that's a helpful reminder. And I also think it's helpful to remember that you don't need to be super present, more peaceful or grounded or mindful in these moments. It's okay to cry, to feel, to be confused, to be angry, to wail, to just want to run away.

All of this is very much a part of processing difficult experiences. So while we may not be able to find peace in these moments, we may be able to do some things to minimize the suffering. Or at least create a container that can hold it in such a way that we're not adding another layer of suffering. I do find that the breath is a great way to do this since soft, relaxed breathing is directly related to a more settled nervous system. So if you find yourself in these moments now or in the future, perhaps place your hand on your belly and one hand on your heart.

Kind of like this. And we could do this together right now. Feeling the beating of your heart and the movement of the breath. Letting it be your reminder that you're alive. And there's still more right with you than wrong with you.

Allowing this hold, hand on the heart, the hand on the belly to be a gentle crade, cradling, a nurturing that you're offering to yourself. You can let the abdomen soften. Feeling as though you're breathing deeply down into the belly. The shoulders relaxed. The face at ease.

And on each exhale, letting some of that extra tension and gripping just soften and settle. So this won't make the pain go away, but like a warm, caring embrace, it might help soothe you. And sometimes when we're in these deeper places of despair, this kind of self kindness and compassion is one of the greatest gifts we can give to ourselves. So if you're going through something difficult in this moment, I hope this helps. If you're going through something difficult in the future.

I hope you can refer back to this. And if you know someone who's going through something difficult right now, maybe you can share this with them. I'll talk to you more about this in the meditation, and thank you for your practice. Talk soon and take care.

Cory Muscara

4.7

Getting Through Difficult Moments

Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:

Duration

Your default time is based on your progress and is changed automatically as you practice.

Hey, welcome back to your Daily Mindfulness. Today, we're going to talk about getting through difficult moments. You know, a lot of the conversations we have in these Daily Mindfulness sessions are about cultivating a quality of peace, joy, optimizing the goodness in your life, or mitigating discomfort, developing the skills to experience life a little more fully and gracefully. But there are other times in life, other experiences we might grow through when we're just in survival mode. Moments of intense pain, trauma, and grieving.

These are often experiences where we're just trying to keep our head above water and we're just trying to survive. There's not going to be much peace per se. And we might lose some of our access to our mindfulness skills or even our ability to ground ourselves cause the pain and the emotions are so overwhelming. And this is okay. It's a natural part of the human experience.

And it's helpful to remember that you come from a long lineage of humans who for thousands of years have endured great suffering and have made it through it. It's very much within your DNA and your wiring to experience these things and be able to move through to the other side. I think that's a helpful reminder. And I also think it's helpful to remember that you don't need to be super present, more peaceful or grounded or mindful in these moments. It's okay to cry, to feel, to be confused, to be angry, to wail, to just want to run away.

All of this is very much a part of processing difficult experiences. So while we may not be able to find peace in these moments, we may be able to do some things to minimize the suffering. Or at least create a container that can hold it in such a way that we're not adding another layer of suffering. I do find that the breath is a great way to do this since soft, relaxed breathing is directly related to a more settled nervous system. So if you find yourself in these moments now or in the future, perhaps place your hand on your belly and one hand on your heart.

Kind of like this. And we could do this together right now. Feeling the beating of your heart and the movement of the breath. Letting it be your reminder that you're alive. And there's still more right with you than wrong with you.

Allowing this hold, hand on the heart, the hand on the belly to be a gentle crade, cradling, a nurturing that you're offering to yourself. You can let the abdomen soften. Feeling as though you're breathing deeply down into the belly. The shoulders relaxed. The face at ease.

And on each exhale, letting some of that extra tension and gripping just soften and settle. So this won't make the pain go away, but like a warm, caring embrace, it might help soothe you. And sometimes when we're in these deeper places of despair, this kind of self kindness and compassion is one of the greatest gifts we can give to ourselves. So if you're going through something difficult in this moment, I hope this helps. If you're going through something difficult in the future.

I hope you can refer back to this. And if you know someone who's going through something difficult right now, maybe you can share this with them. I'll talk to you more about this in the meditation, and thank you for your practice. Talk soon and take care.

Cory Muscara

4.7

Duration

Play in-app

Scan the following QR code with your camera app to open it on our mobile app

Recommended for you

Get Unlimited Access

Start your mindfulness journey today.

A Mindfulness Plus+ subscription gives you unlimited access to a world of premium mindfulness content.

  • Over 1,800 meditations, sleep, calm music, naturescapes and more
  • Daily mindfulness video meditations 365 days a year
  • 100s of courses and tools to help manage anxiety, sleep and stress

Email Missing

We couldn’t detect your email with the SSO provider you have selected.
or

Mindfulness Guarantee

We are here to make a positive impact on the world. We never want to sell you something that hasn’t helped you live a better life. That’s why if you’re unhappy with any purchase from us, you have 30 days to get a full refund and your money back.

If you subscribed to Mindfulness Plus+ and are unhappy with your purchase, please get in contact with us within the 30-day period and we’ll refund your purchase.


Learn more about our Mindfulness Guarantee.

Mindfulness

Bring balance into your everyday life.

We believe in a world where everybody has access to the life-changing skills of mindfulness.

  • 2,000+ Guided Meditations
  • Daily Coaching
  • Sleep Content
  • Mindful Exercises
  • Mindful Radio
  • 10+ Courses from world-class teachers

Private Browsing

Added to your cart!

Checkout

Thank you for joining us

Congratulations on your subscription! Dive into the full library and enjoy all it has to offer.

Claim your free access

Create a mindfulness account and we’ll unlock this premium session in your account forever.

or continue with
By continuing, you agree to our terms of service and privacy policy.

Do you already have an account?

Start a free trial to play this session

7-Days free trial, cancel anytime.

Finish personalizing your account

Complete a few quick questions to make your own personalized mindfulness plan.

Sign up or login to your mindfulness account to proceed.

or continue with
By continuing, you agree to our terms of service and privacy policy.

Do you already have an account?

Mindfulness

One membership to gain access to a world of premium mindfulness content created to help you live happier and stress less.

  • 2000+ Guided Meditations
  • Courses from world-class teachers
  • Resources for Stress + Anxiety
  • Breathing exercises, gratitude practices, relaxation techniques
  • Sleep meditations, playlists, stories
  • Mindful talks, podcasts, music, nature sounds