Overcoming Negative Emotions Meditation

This exercise will help you to deal with overwhelming or negative emotions that may arise at any time, but especially during meditation.

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

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

3) Visualize the stone absorbing all the thoughts that trigger a negative emotional response in you. Allow the stone to soak up these thoughts until you sense that they are dying down and ceasing to trouble you.

4) When the thoughts (and your emotions) have receded, imagine that you wash the stone to cleanse it, in doing so you wash away all your negative emotional energy. Continue to breathe easily during the rest of your meditation.

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