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Hi There Jacaranda

I'm no great expert, just someone also struggling with challenging circumstances in a Buddhist way. I find it most useful in very trying circumstances just to focus on physical feelings. Rather than focussing on the story, or the facts of the situation, I just focus on the strongest physical sensation I have - for me this is often a tension in my stomach, but sometimes elsewhere.

Simply being with the physical feelings seems to make space, and often the general feeling of tension/anxiety about the situation subsides. It has also been suggested to me by a Theravadan Monk that continual 'awareness' practice focusing on part of the body, rather than mental objects, can be beneficial. He suggested to just keep bringing awareness back to the hands or feet rather than some other "present".

Just my thoughts.

Best wishes
Cal