Five-Step Practice (Seeing from the Inside)

In teaching people, I give them this meditation whenever they're encountering something that prevents them from resting. If one can rest, then one rests and lets the resting deepen on its own. When one encounters something difficult, then more specific effort and attention, as in this practice, can help.--Ken McLeod

Five-step mindfulness practice:

1.
Breathing in I feel this emotion/pain/problem
Breathing out I feel this emotion
(detailed guidance) 

2.
Breathing in I feel the reactions to this emotion
Breathing out I feel the reactions to this emotion
(detailed guidance) 

3.
Breathing in I feel calm in this emotion
Breathing out I feel calm in this emotion
(detailed guidance) 

4.
Breathing in I feel at ease in this emotion
Breathing out I feel at ease in this emotion
(detailed guidance) 

5.
Breathing in I understand/know how this emotion arises
Breathing out I understand how this arises
(detailed guidance)

Related Material:
Working with Posttraumatic Stress Disorder.
Fom A Trackless Path II, a clip on how the five steps evolve.

Ken often calls the five-step practice Seeing from the Inside.