Mindfulness and Meditation Guided Meditations 9-Minute Video Meditation to Reframe Your Reactions Explore your emotional reaction to physical pain By Andria Park Huynh Andria Park Huynh Andria is the senior editor at Verywell Mind, supporting the management of new content production and shaping editorial strategy. Learn about our editorial process Published on March 28, 2024 Print Verywell Mind / Getty Images Close Getting Started Find a quiet place to sit comfortably upright—at the edge of your bed, on the floor, or in a chairClose your eyes and tune into the breath or another point of focus to be fully presentRelax your body—loosen your shoulders, unclench your jaw, and soften your brows 9:31 Mindful Meditation for Reframing Reactions We all have our bad days here and there, but when we get hit with a seemingly never-ending streak of bad luck, our initial response might be to escape the darkness or push down those unpleasant feelings and try to turn our streak around. And while this might seem like an optimistic approach to life, running away from our emotions can only take us so far. We give our resistance the agency to snowball, contributing to a storm of anxiety and overwhelm that consumes us in the long run. If you're dealing with chronic pain, resistance could even worsen the pain. It may seem counterintuitive, but letting our thoughts be thoughts and our feelings be feelings is the key to letting these emotions pass on their own. See them as waves in the ocean that come and go. Observe them without getting caught up in the waves, and realize you hold the power to control how you experience them—not your anxiety. This meditation is also a part of Verywell Mind's 30-day meditation email series, Pause & Play. Sign up here to subscribe and continue your mindfulness journey with us. For more videos, check out our meditation library. For more inspo How Cognitive Reframing Works The Dangers of Bottling Up Our Emotions How Accepting Emotions Can Improve Your Health 6-Minute Video Meditation to Review the Day By Andria Park Huynh Andria is the senior editor at Verywell Mind, where she helps manage new content production and shape editorial strategy to deliver the highest quality mental health content in the category. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Helpful Report an Error Other Submit