That is all I really wanted to say today, there is so much negative and horrific stuff happening in the world at the moment that I find it easy to sometimes be overwhelmed by it all. Mindfulness has helped me recognise when I’m feeling like this and try to do something about it. One of the ways I use to try and turn my mood around is to do something that doesn’t focus on me. Whether that is volunteering, donating something to a good cause or simply finding something positive to post online.
If you are feeling upset it is important to take the time to be kind to yourself. Take a nice bath, go for a walk, or call a friend.
I also find it useful to do a loving kindness meditation. Take about 15 -20 minutes (you can change the amount of time depending on how you are feeling)
Begin by focusing on yourself. If some resistant feelings come up acknowledge them and then move on. Just try and focus on yourself without judgement, then repeat the phrases: May I be well, may I be happy. (you can do this out loud or silently whatever you feel most comfortable with.) Don’t worry if this feels really odd at first, it did for me.
Next focus on a good friend and again allow any emotions that come up to pass, focus on your friend without judgement. Then again repeat the phrases: may you be well, may you be happy.
(If you want you can end the meditation here or you can continue and complete two more stages. Also, if you find it easier you can switch these two around so you focus on the friend or loved one first.)
Now focus on someone you don’t know very well, maybe someone who works somewhere you visit but that you don’t actually speak to much. Picture them and then repeat the phrases may you be well may you be happy.
Finally, think about someone who you may be having a little bit of difficulty with. Here it might be helpful to think about what other factors might be causing the difficulty but be careful not to get dragged into a whirlpool of thinking.
I was initially introduced to this meditation by the Buddhify app, there are many different ways of doing this meditation, as you can choose different focuses for your kindness. Here is an example of choosing a wider focus from youtube, so if you want you can explore different meditations and see what works for you.
Thanks for reading Take care of yourselves.