Advertisement
This ad is displayed using third party content and we do not control its accessibility features.
Close Banner
Advertisement
This ad is displayed using third party content and we do not control its accessibility features.

Found: A Meditation Practice For Every Mood

Light Watkins
Author:
September 03, 2015
Light Watkins
mbg Class Instructor & Meditation Teacher
By Light Watkins
mbg Class Instructor & Meditation Teacher
Light Watkins is a Santa Monica–based Vedic Meditation teacher, mindbodygreen class instructor, TEDx speaker, and author of Bliss More, How to Succeed in Meditation Without Really Trying. He grew up in Montgomery, Alabama, and graduated from Howard University with a bachelor's in communications.
Photo by Getty Images
September 03, 2015

If you think you always need to be calm in order to meditate, that's like saying you're too out of shape to hop on a treadmill. In fact, there are meditation techniques you can use to rebalance certain moods. If you’re feeling pissed at someone, for instance, there’s a meditation for that. Dealing with a heavy loss? There’s a technique for that, too.

So let's think of meditation as a "treadmill" for becoming more relaxed, especially when you’re feeling emotional. In fact, that’s exactly when you should run to meditate (no pun intended)! Here are four quick and simple meditation techniques for rebalancing common moods we all experience:

The Quick Reset Meditation

Mood: Pensive, worried, or racing thoughts.

Time: 5-10 minutes

How to do it:

  1. Sit comfortably and close your eyes.
  2. It’s important not to try to stop your mind from racing, or it may speed up.
  3. Begin noticing everything about the present moment: What are you feeling? Sensing? Smelling? Tasting? Notice the different sensations without judging them.
  4. Feel your body from your toes up to your head, again, without judgement.
  5. If you finish before time is up, simply notice your breathing for the last few minutes.
  6. Slowly open your eyes and then, from a calmer, more relaxed place, begin to revisit whatever was on your mind.
  7. Repeat as needed.

The Sadness Buster Meditation

Mood: Sad, heartbroken, disappointed, or insecure.

Time: 5-10 minutes

How to do it:

  1. Sit comfortably with your eyes closed.
  2. Place your awareness on your heart area.
  3. Breathe in deeply and trace your awareness from your heart to your nostrils.
  4. Breathe out and follow your awareness back to your heart, essentially creating an awareness loop from your heart to your head, and back again.
  5. While that’s happening, remind yourself that who you truly are — beyond the ego, beyond the physical body, beyond life circumstances — is perfect, whole and complete.
  6. Practice this breathing loop until time is up. Then open your eyes.
  7. Repeat as needed.

The Anger Management Meditation

Mood: When you're so angry you could strangle someone.

Time: 5-10 minutes

How to do it:

  1. Sit comfortably and close your eyes.
  2. Slowly fill up your lungs as deeply as you can, and pause briefly at the top.
  3. Empty the lungs out as much as you can, and pause for a second or two.
  4. As you breathe deeply, visualize yourself in the shoes of the person who wronged you. Try to understand their perspective. Remind yourself that they are just doing the best they can. Consider that the person who pissed you off could be an angel sent to teach you a valuable life lesson. Focus on what the lesson could be, as opposed to the messenger who delivered it.
  5. Keep up the deep breathing until the time is up. Then open your eyes.
  6. Repeat as needed.

The All Good Meditation

Mood: Happy, satisfied and generally feeling pretty good about life.

Time: 5-10 minutes

How to do it:

  1. Sit comfortably and close your eyes.
  2. Rest your awareness on the sound, Sat Nam, pronounced “SOT NAAM.”
  3. Instead of chanting it aggressively, just experience it softly with each exhale, almost as an afterthought.
  4. Sat Nam is an ancient mantra that means, “Everything is one thing.”
  5. As you’re sitting there, begin to feel the oneness in your body, in your surroundings, and out through the world, and keep gently repeating Sat Nam to yourself.
  6. When time is up, let go of saying Sat Nam and begin to slowly open your eyes. After feeling this deep connection inside, you’ll begin to feel it more outside of yourself.
  7. Repeat a couple of times daily, once in the morning and once at night.

Note: If you already have a meditation practice, any one of these techniques can be added to it as a supplement to what you’re already doing.

Light Watkins
Light Watkins

Light Watkins is a Santa Monica–based Vedic Meditation teacher, mindbodygreen class instructor, TEDx speaker, and author of Bliss More, How to Succeed in Meditation Without Really Trying. He grew up in Montgomery, Alabama, and graduated from Howard University with a bachelor's in communications. Watkins recognized his passion for teaching meditation after meeting his Guru in 2002. Following years of daily meditation, Vedic studies, and apprenticeship, he traveled to India to be trained in the ancient ways of teaching meditation. His students have used meditation to treat symptoms of PTSD, hypertension, sleep deprivation, anxiety, depression, and cancer.

Read More About Light Watkins

More from the author:

A Meditation Expert's 14-Day Guide

Check out 14 Days To A Daily Meditation Practice - Yes, It's That Easy!

Learn more

More from the author:

A Meditation Expert's 14-Day Guide

Check out 14 Days To A Daily Meditation Practice - Yes, It's That Easy!

Learn more
Light Watkins
Light Watkins

Light Watkins is a Santa Monica–based Vedic Meditation teacher, mindbodygreen class instructor, TEDx speaker, and author of Bliss More, How to Succeed in Meditation Without Really Trying. He grew up in Montgomery, Alabama, and graduated from Howard University with a bachelor's in communications. Watkins recognized his passion for teaching meditation after meeting his Guru in 2002. Following years of daily meditation, Vedic studies, and apprenticeship, he traveled to India to be trained in the ancient ways of teaching meditation. His students have used meditation to treat symptoms of PTSD, hypertension, sleep deprivation, anxiety, depression, and cancer.

Read More About Light Watkins

Watch Next

Enjoy some of our favorite clips from classes

Watch Next

Enjoy some of our favorite clips from classes

What Is Meditation?

Mindfulness/Spirituality | Light Watkins

Box Breathing

Mindfulness/Spirituality | Gwen Dittmar

What Breathwork Can Address

Mindfulness/Spirituality | Gwen Dittmar

The 8 Limbs of Yoga - What is Asana?

Yoga | Caley Alyssa

Two Standing Postures to Open Up Tight Hips

Yoga | Caley Alyssa

How Plants Can Optimize Athletic Performance

Nutrition | Rich Roll

What to Eat Before a Workout

Nutrition | Rich Roll

How Ayurveda Helps Us Navigate Modern Life

Nutrition | Sahara Rose

Messages About Love & Relationships

Love & Relationships | Esther Perel

Love Languages

Love & Relationships | Esther Perel

Related Videos (10)

What Is Meditation?

Box Breathing

What Breathwork Can Address

The 8 Limbs of Yoga - What is Asana?

Two Standing Postures to Open Up Tight Hips

How Plants Can Optimize Athletic Performance

What to Eat Before a Workout

How Ayurveda Helps Us Navigate Modern Life

Messages About Love & Relationships

Love Languages

Advertisement
This ad is displayed using third party content and we do not control its accessibility features.

More On This Topic

more Mindfulness
Advertisement
This ad is displayed using third party content and we do not control its accessibility features.
Advertisement
This ad is displayed using third party content and we do not control its accessibility features.