Simple Meditation for Releasing Negative Emotions

There are many times throughout the week that I just stop and remind myself to breathe.  Do you ever have those kind of days?  When you are feeling rushed and impatient...when you wish the day was almost over, but know it has just begun?  I allow these moments to happen--I know that.  However, saying that doesn't make them seem any less crazy or real.  


What does, though, is when I hear my daughter say, "Mama, you are yelling...we don't yell."  I immediately stop and breathe...deeply and slowly.

It is in these moments, I realize the physical characteristics of tension--my shoulders are hiked up to my ears, my face feels warm, my breath is shallow and more rapid...I am STRESSED.  Usually, it is about being late for something or having to repeat the same thing over and over at least 36 times in 20 minutes.  Silly, unimportant stuff that seems important, but really isn't. Does this make sense? 


I apologize for raising my voice and thank my daughter for reminding me that I was speaking at a level 4 instead of a 2.  Part of me celebrates the fact that I am becoming more aware and less likely to win the "Like Mother-Like Daughter" award for parenting, but the other part of me still feels like CRAP.  "Bad mother," whispers that scared part of me who pretends kind and quiet Virgin Mary was my REAL mother.  I want nothing to do with the screaming, brilliant, cruel, beautiful alcoholic banshee who was my role model.  


No excuses...just reality. 


It is on these days when I especially need a few moments to myself--not an hour or two, just a few minutes of quietness where I can sit or lie down, close my eyes and just breathe.  You can try it, too.  Here is one of the meditations--simple and easy--that I do to release negative emotions and beliefs.  


Find a comfy spot for YOU.  Notice your breath--try not to judge.  Just allow the thoughts and feelings to come and go easily.

Pay attention to the sound and flow of your breath--hear and feel it moving in and out of your body.  Observe any thoughts or feelings running through your mind or bubbling to the surface.  

When you begin to feel more calm and centered, place one hand below your navel and the other just above it. Feel your belly expand widely as you inhale and collapse back toward your spine as you exhale deeply and slowly. 

After 5-10 complete breath cycles, place one hand above your navel and the other on your heart so you can feel your breath moving easily through your body as it expands and contracts--going deeper and deeper with every breath.  Allow your heart and chest to open even further--inviting a sense of complete, loving compassion into your experience.

Your mind feels more quiet, your body seems more relaxed and soft.  You imagine yourself smiling easily, beginning to see yourself in a safe and happy space.  It can be anywhere.  Let limitations and doubt melt away with each exhalation.  With every inhalation, invite possibilities and magic into your imagination. 

When you are ready, quietly inquire, "What was it like to be a young child blowing bubbles?"  Let a memory come back to you slowly.  See yourself or your child or grandchild blowing bubbles outside on a beautiful summer day.  The sun is out, the sky is blue and you feel warm, safe and comfortable.  Take time to recreate this memory and visualize the space--see colors, take note of the fragrances and your feelings.  BE this young, exquisite child.

Inhale and dip your wand into the bubbles.

Exhale and slowly blow the bubbles out through the wand sending all your worries and stress with them.

On your next couple of inhalations, dip your wand into the bubbles and visualize the clear sparkling soap filled with joy and love--so as you inhale, bring that warm and healing feeling of joy and love into your body and allow it to flow down to your toes and out to your fingers further encouraging you to relax and slow your body down.

As you exhale, blow any type of anger or frustration, tension or stress that you have carried throughout the day into these wonderful soap bubbles and send them all floating away from you—just release these negative feelings and let them go--making more room for joy, love and warm healing energy in your body.

On your last two inhalations, visualize pushing the wand deep into the soap bubbles and noticing the happy anticipation of being free from worry.  Blow any final feelings of frustration or stress out of your body--send huge bubbles into the air above you. As you do this, imagine laughing and smiling as you see the bubbles taking your stress far up into the clouds and away from you.

You now feel relaxed and centered and ready to return to your normal functions. Open your eyes and stretch out your arms and legs before getting up.


Perhaps, like I am, you are now ready to give "being" another go.  I am off to do my best--feeling lighter and more free of those "should" and "could" demons...for now.  


Namaste.