Do you have a lot of feelings these days? Big thoughts and feelings keeping you awake at night and tossing and turning? You are not by yourself. Here are three step by step meditations to help you deal with every day:
1.Accepting Your Emotions Through Meditation
Acceptance can assist you in letting go of what you don’t need and fully relaxing, letting you drift off to a sound sleep. To practise accepting your emotions, try the following meditation:
- Begin by identifying and labelling your emotions. Recognize the emotions you’re dealing with.
- Take a few moments to simply sit with one of your strongest emotions. Allow it to wash over you, sink into you, and soak into your bones. Make friends with it.
- Create a mental image of the emotion. How does it appear? Does it resemble a person? Is it an animal? Is it just an abstract jumble of shapes? Keep it in mind, no matter how it appears.
- Address this visual representation of your emotion. Hold your hands up with your palms open and say, “I accept you.” If it helps, you can say it aloud. You could also consider embracing the emotion.
- Allow the visualisation to fade away as you accept it as a part of your current experience. To be able to sleep at night, you may need to confront your demons. At times, you may simply need to embrace emotions as they are.
2.A Meditation to Help You Discover Your Life’s Purpose
When you need guidance, this is a great meditation to try.
- Take a few deep breaths while sitting in a comfortable room in a cosy position. Close your eyes and gently raise your hands toward the sky, palms and heart open.
- While your hands are up, ask the universe for some guidance, and if you do this right now, I know — and the universe knows — you’re serious. Allow yourself to be open to possibilities. Keep an open mind to change and trust.
- Pay attention to what you’re asking for. You may have a very clear idea of what you want, or you may be conflicted. It is critical that you tell yourself what it is. Keep your breathing steady.
- Have faith in your heart that you will succeed. You’ll get there because you won’t stop until you do. There is no more giving up. Not only do you have a “can’t stop, won’t stop” attitude, but you will continue to set and score goals for the rest of your life.
- This is what ultimate vulnerability looks like… Thinking in this way is the ultimate form of openness. This is you believing in something we don’t understand. You will never be able to comprehend everything; there is simply too much. You must rely on the possibility that the space between what is and what isn’t contained exactly what you require to get you where you need to go. Have faith that something bigger than you will see you through and provide you with the assistance you require.
- Return your arms to your sides and clasp your hands in your lap. Take a few more deep breaths in and out.
- Bring the meditation to a close-by seeing what you started with coming to fruition. Check out the entire scenario.
Look at the happy expressions on everyone’s faces. The more you concentrate on it, the closer it will be to becoming a reality, especially if it is meant to be.
3.Meditation can aid in the release of emotional turmoil
Toxic, turbulent emotions stem from one source: a lack of understanding of how to deal with pain. Suffering is not normal in life, but the pain is. We suffer when we don’t know how to deal with pain.
- PHYSICALLY IDENTIFY AND LOCATE THE EMOTION: Set aside a few minutes when you will not be interrupted. Choose a quiet location where you can relax. It is best to choose a seat that is both sturdy and comfortable. Sitting up straight is the best form of practice. Close your eyes and sit in a comfortable position. Just sit in silence for a few minutes and meditate. Concentrate on your breathing — or, if you prefer, use a mantra. Now, while your eyes are still closed, recall a recent event that was upsetting to you. Think about that incident in detail for the next 30 seconds. Try to imagine what happened as vividly as possible, as if you were reporting it for a newspaper. You are the observer in this situation. Determine exactly what you are feeling now. Put some words on the incident that describe what you’re going through. Make every effort to be as precise as possible. Do you believe you are underappreciated? Insulted? Unfair treatment? Give the sensation a name.
- EXPERIENCE THE EXPERIENCE: Allow your focus to gradually shift away from the word. Allow your focus to shift to your body. Recognize the sensory inputs that arise in your body as a result of the identified emotion. Allow your attention to move through your body as you recall this experience. Locate the sensations evoked by the memory.
- EXPRESS YOUR FEELINGS: Now, put your feelings into words. Put your hand on the part of your body where you think the sensation is. “It hurts here,” you say aloud. Move your hand from one location to another if you are aware of more than one source of the pain.
- TAKE RESPONSIBILITY FOR YOUR ACTIONS: Keep in mind that any painful feelings you have are your own. These feelings are happening inside your body right now as you remember the pain, even though nothing is happening in the physical world. Even though you are only remembering what happened, your body is reacting with muscle contractions, hormonal secretions, and other responses. You can choose how you interpret and respond to emotional upheaval. Recognizing this is the first step toward accepting responsibility. This does not imply that you are guilty. Instead, it means you recognise your ability to respond to adversity in novel and creative ways.
- EXPRESS YOUR FEELINGS: Focus your attention on the area of your body that is causing you pain, and exhale to release that tension. Feel the painful sensation leaving your body for the next 30 seconds. Making an audible tone that resonates in the area of your body where the pain is localised may help to loosen and lift the contraction away.
- SHARE THE RESULTS: It is important to share the outcome of releasing your pain because it activates the new pattern of behaviour after the old painful pattern is released. Assume you have the opportunity to speak with the person who was involved in that omission.
- REJOICE IN THE PROCESS: You can now celebrate the painful experience that occurred as the valuable material that assisted you in reaching a higher level of consciousness. What was once a disjointed, dangerous, and disabled part of your subconscious is now consolidated and contributing its power to your larger spiritual goal.