A Meditation For You!

by Denise Kinsley

A Meditation For You!

If you think you always need to be calm in order to meditate, that’s like saying you’re too out of shape to hop on a treadmill. In fact, there are meditation techniques you can use to rebalance certain moods. If you’re feeling pissed at someone, for instance, there’s a meditation for that. Dealing with a heavy loss? There’s a technique for that, too.

So let’s think of meditation as a “treadmill” for becoming more relaxed, especially when you’re feeling emotional. In fact, that’s exactly when you should run to meditate (no pun intended)! Here are four quick and simple meditation techniques for rebalancing common moods we all experience:

Mood: Pensive, worried, or racing thoughts.

Time: 5-10 minutes

How to do it:

  1. Sit comfortably and close your eyes.
  2. It’s important not to try to stop your mind from racing, or it may speed up.
  3. Begin noticing everything about the present moment: What are you feeling? Sensing? Smelling? Tasting? Notice the different sensations without judging them.
  4. Feel your body from your toes up to your head, again, without judgement.
  5. If you finish before time is up, simply notice your breathing for the last few minutes.
  6. Slowly open your eyes and then, from a calmer, more relaxed place, begin to revisit whatever was on your mind.
  7. Repeat as needed.

Mood: Sad, heartbroken, disappointed, or insecure.

Time: 5-10 minutes

How to do it: 

  1. Sit comfortably with your eyes closed.
  2. Place your awareness on your heart area.
  3. Breathe in deeply and trace your awareness from your heart to your nostrils.
  4. Breathe out and follow your awareness back to your heart, essentially creating an awareness loop from your heart to your head, and back again.
  5. While that’s happening, remind yourself that who you truly are — beyond the ego, beyond the physical body, beyond life circumstances — is perfect, whole and complete.
  6. Practice this breathing loop until time is up. Then open your eyes.
  7. Repeat as needed.

Mood: When you’re so angry you could strangle someone.

Time: 5-10 minutes

How to do it:

  1. Sit comfortably and close your eyes.
  2. Slowly fill up your lungs as deeply as you can, and pause briefly at the top.
  3. Empty the lungs out as much as you can, and pause for a second or two.
  4. As you breathe deeply, visualize yourself in the shoes of the person who wronged you. Try to understand their perspective. Remind yourself that they are just doing the best they can. Consider that the person who pissed you off could be an angel sent to teach you a valuable life lesson. Focus on what the lesson could be, as opposed to the messenger who delivered it.
  5. Keep up the deep breathing until the time is up. Then open your eyes.
  6. Repeat as needed.

Mood: Happy, satisfied and generally feeling pretty good about life.

Time: 5-10 minutes

How to do it:

  1. Sit comfortably and close your eyes.
  2. Rest your awareness on the sound, Sat Nam, pronounced “SOT NAAM.”
  3. Instead of chanting it aggressively, just experience it softly with each exhale, almost as an afterthought.
  4. Sat Nam is an ancient mantra that means, “Everything is one thing.”
  5. As you’re sitting there, begin to feel the oneness in your body, in your surroundings, and out through the world, and keep gently repeating Sat Nam to yourself.
  6. When time is up, let go of saying Sat Nam and begin to slowly open your eyes. After feeling this deep connection inside, you’ll begin to feel it more outside of yourself.
  7. Repeat a couple of times daily, once in the morning and once at night.

Note: If you already have a meditation practice, any one of these techniques can be added to it as a supplement to what you’re already doing.

 

Light Watkins is a Santa Monica-based meditation practitioner of 15 years, a meditation teacher of 8 years, an author of The Inner Gym: A 30-Day Workout For Strengthening Happiness, and a TEDx Speaker.

 

Denise Kinsley



Also in Project Yourself

The Vinyasa Of Gratitude & Abundance
The Vinyasa Of Gratitude & Abundance

by Puja Shah

The holidays are here. Full of gratitude and warmth. As we focus on the ways we can give this holiday season, consider the idea of giving gratitude. The more energy you create in your heart around joy for others, the more joy and abundance fills you and your life as well.
Read More
Can We Be Grateful For 2020
Can We Be Grateful For 2020

by Puja Shah

The holidays are a time of gratitude.

And even in a year of pandemics, natural disasters, and political and economic uncertainty - there is still much to be grateful for.

The fact that you’re now here reading these words is already a cause for gratitude. Not to mention all the loved ones, blessings, opportunities, and natural wonders that still surround us.
Read More
This Holiday Season, Love Is The Gift Humanity Needs Most
This Holiday Season, Love Is The Gift Humanity Needs Most

by Puja Shah

Love heals: and the world needs healing now more than ever.


But how does one tap into the vibration of love - particularly during times of disruption and uncertainty?

Read More