Meeting With Difficult Emotions Meditation

It’s very common to experience fear, frustration, pain, and all sorts of difficult emotions. We rarely learn how to deal with these kinds of emotions when we’re young. As we grow older and our lives becoming more challenging at home, work, and out in the world, we tend to get stressed easier. Hence, we experience difficult emotions more often. We may learn techniques to ease these feelings by eating, or by distracting ourselves with technology. Meditation is a much better coping tool. It teaches us to be resilient and how to be with the highs and lows of life’s events. Try the following technique and see what you experience.

Come into a comfortable sitting position. You may choose to sit on a chair or on a meditation pillow. If you have yoga props such as a bolster and blanket, feel free to prop yourself up. Close your eyes now. Take a deep, full breath in, turn the head to the left, and double exhale out like Ha, ha. Gently, bring your head back to the center and take a deep breath in. Relax each and every body part and allow your breaths to be easy and effortlessly.

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I invite you to think of something challenging that you’re going through right now. Allow this challenging life event to bubble up with any feelings and emotions. As hard as it may seem, try to observe these thoughts and emotions as clouds passing by simply. Welcome these emotions and drop any reactions, perhaps even the thought to leave the meditation. Now, I would like for you to recognize your desire to push away the difficulty. You may notice sensations of coping tools arising, such as reaching for the comfort of food, or a distraction such as technology: phone, television. You may even recognize habits you’re unaware of. Bring your awareness to your breathing and take a few deep breaths in through your nose and out through your mouth. Notice how these deep breaths are already easing the difficult emotions. I would like for you to visualize now something very comforting. Something or even somebody that makes you feel loved, accepted, and secure. You may visualize a giant grandmotherly figure, you may feel surrounded by all your loved ones, or you may imagine being surrounded by trees, wispy clouds, or a sweet pink cotton candy. Fill yourself up with all the good feelings and thoughts. Just allow for any nice feelings to bubble up to surface and comfort your heart. Now that you feel the strength and all the support turn to your difficult emotion. Repeat the following affirmations: “It will be okay, I’m okay, I’m lovable, I’m enough, I’m not alone, and I’ll get through this.” Allow the affirmations to surround your body and mind. You may repeat one or more of these affirmations as long as you like. You can create your own affirmations for your difficult emotions. Notice how you feel. Notice the calming and the shooting effects of the meditation. Each time we feel strong emotions, we can turn to meditation. Turning inward will help us face these challenging feelings and resolve them over time.

“Loving-kindness meditation is a practice of cultivating understanding, love, and compassion by looking deeply, first for ourselves and then for others. Once we love and take care of ourselves, we can be much more helpful to others. ”

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