I'm going to share a little mindfulness practice that works for me. Mileage may vary, but worth a try.
1. Start with finding a calm and quiet space. This helps if you're just starting out. Later, you can do this in the most stressful places.
Look around, and find the exits in the room. Notice how the room contains you; you can always leave when you want.
2. Say to yourself, I am safe. Repeat this a few times while you breathe in and breathe out slowly. Try to slow down your heart rate. You're safe. If at any moment you don't feel safe, you can always stop and you can exit the room.
3. Now close your eyes, scan your body from your toes, and work your way up to the top of your head.
Where does the pain reside? Where does the darkness reside? Where does the sadness live?
It might be a singular spot. It might be in several spots. Try to notice it.
4. When you find where it hangs in your body, just notice it. You don't need to do anything.
Now let's describe it. What shape is it? Color, sound, texture, taste? Get to know it more.
5. Now give it a name, it can be a literal name, or it can be an object, a color, whatever moves you. When we name it, we can acknowledge that it exists, that it's real, that it deserves to be here.
6. Ask it what it needs at this moment. You don't have to run out to fix it. You just need to listen to it.
7. We're almost there. Now place your hand over this spot. Feel the warmth of your hand and spread this loving energy to this spot. Feel it radiate over this spot.
8. Repeat with me: I know you're here <name>. I got you. You're safe. I'm here with you. I'm not going anywhere. I love you.
9. I'm Chubbicorn80, and I'm here to help heal this space. I love you, fren. You got this, and you're not alone. I'll see you soon.
*This article was adapted from a Twitter thread by Chubbicorn80*
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