How Meditation Can Help You Work With Difficult Emotions.
Emotions are our lifeblood. Without them, we would be automatons. Music would not move us. A loss would not affect us. Nothing would bring us to tears. Nothing would make us fall down laughing. But emotions can also wreak havoc and spread pain throughout our lives. And that is exactly where meditation comes into the picture.
HOW TO TAME DIFFICULT EMOTIONS.
Find your seat
Start by finding a comfortable quiet place to sit in a dignified posture. Take a few deep breaths to allow your body to relax.
Shift attention to sensations in the body.
Bring your awareness to your body by noticing your posture. Feel the world of sensation occurring within your body at this very moment.
How Meditation Can Help Notice your breathing.
Now place your hand on your heart and begin to feel your breathing: the out-breath and the in-breath. Do this for about a minute, and if along the way you would like to let your hand slowly fall to your lap, feel free to do so.
As you continue breathing, notice what emotions begin to surface.
Shift your attention from your breath and ask yourself: What am I feeling? What emotions are my feelings, right here right now? If you sat down for this exercise without any strong emotions, perhaps you are feeling contentment. Or perhaps you are curious, or maybe there is another emotion inside – such as longing or yearning, perhaps sadness or joy, worry, or perhaps a sense of urgency. Maybe loneliness. Or maybe you are bursting with pride, feeling lost or envious. Maybe you are experiencing a lot of feelings.
How meditation can help label the most prominent emotion or emotions.
Try to identify the strongest feeling that you have and give it a name quietly in the midst of your feelings and kind of use your body as an antenna, perhaps only picking up faint signals. And when you have an emotion and you have a name for it, have a label for it, then repeat that name three times in a kind, gentle voice. For example, worry, worry, worry, joy, joy, joy.
Continue to shift between the breath and the emotion you are holding.
So when you feel the emotion, label it and then return to your breath. If you feel overwhelmed by the emotion or if it is very disturbing, then just stay with your breath until you feel better.
Show yourself compassion.
Breathe, feel each breath, and keep your hand over your heart, feeling the warmth of your hand, and the goodwill that is within you and has even inspired you to undertake this exercise. The wish to be happy and free from suffering. Feel that innate goodwill and breathe through your heart. And when the emotion arises or sweeps away your attention, just label it and then return to your breath.
How Meditation Can Help You Work With Difficult Emotions
With this conscious effort to meditate, handle and control your emotions in different circumstances, you can surely bring in peace and joy into your lives.
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