Take a few deep breaths in order to bring awareness into the body. Feel the place, or places, where discomfort is strongest. Then begin breathing into the center of the chest on the in-breath, and extending awareness to the places of discomfort (one at a time) on the out-breath.
It may be helpful to lightly place the fingers of one hand on the center of the chest, and the fingers of the other hand on the place of discomfort.
Continue breathing into the heart on the in-breath, and extending the wish to heal on the out-breath.
It is important that you don't view discomfort as your enemy, as something to get rid of. Instead, try to welcome discomfort as if to say to the pain, "I know you're going to do what you're doing to do, but remember that we're all in this together, and you're not the enemy."
Whenever thoughts and emotions relating to the physical symptoms arise, relate to them in the same way you're relating to the physical symptoms themselves -- notice them, feel them, and extend a healing awareness toward them.
Do your best to stay out of the mind that wants to analyze or blame, and instead keep the awareness centered in the chest and on the breath.
Continue to breathe into the center of the chest on the in-breath, and extend awareness to the place of discomfort on the out-breath, letting whatever arises just be.
Cultivating this attitude of warmth and receptivity, along with the movement of awareness-energy from the heart to the distress, is what heals. Particularly, extending awareness from the heart to our deepest pain, both physical and emotional, is a crucial step in learning to actually live from Being Kindness.
— Ezra Bayda in Zen Heart