This exercise will assist you to deal with overwhelming or negative emotions that may rise up at any time, but particularly during meditation.

1) Close your eyes and breathe deeply for a couple of minutes. Once you feel calm, imagine that you are holding a large stone, rock or crystal in your hand. This is your “worry stone”. Can you see its texture and colour?

2) Now bring to mind the negative emotion that you want to control or chase away. Imagine that you transmit this emotion along your arm, down through your hand and fingers, and into the stone, which is able to absorb it.

3) Visualise the stone absorbing all the thoughts that trigger off a negative emotional reaction in you. Permit the stone to absorb these thoughts until you feel that they are expiring and ceasing to bother you.

4) Once the thoughts (and your emotions) have receded, imagine that you wash the stone to cleanse it, and in doing so you wash away all your negative emotional energy.

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