To meditate does not mean to fight with a problem.
To meditate means to observe. Your smile proves it.
It proves that you are being gentle with yourself,
that the sun of awareness is shining in you,
that you have control of your situation.
You are yourself,
and you have acquired some peace.
Thich Nhat Hanh
Meditation is a tool for rediscovering the body´s own inner intelligence. Practiced for thousands of years, it´s not about forcing the mind to be quiet; it´s finding the silence that´s already there and making it a part of your life. When the mind, body and spirit work together, the result is a balance of thought, awareness and well-being that is unmatched. It is in this state that healing can occur on multiple levels.
Meditation has a silent quality that honors the art of receptivity. When we meditate, we cease movement and allow the activity of our minds and hearts to go on without us in a sense. Eventually, we fall into a deep silence, a place that underlies all the noise and fray of daily human existence. In this place, it becomes possible for us to hear the universe as it speaks for itself, responds to our questions, or sits with us in its silent way.
Do Nothing for 2 minutes: do nothing for 2 minutes
Within you there is a stillness and a sanctuary to which you can retreat at any time and be yourself. Hermann Hesse
Meditating is one of the great things you can do for yourself, your health, and those you love. It’s a way of accessing your natural self-healing instincts. Prayer is talking - meditation is listening. It is focusing the mind in a state of relaxed awareness that, although less responsive to distractions, is more focused than usual toward things we want to pay attention to-images of healing, for example. There are many ways to practice meditation and many teachers with whom to study. The most important factor however, is to take a break from your normal routine each day for a period of time, become still, center yourself in whatever way works best for you, and listen. There is probably no better way to improve your quality of life better than meditation. Even without the aid of sound, meditation has been shown to have great beneficial affect on the health of the person who practices regularly.
Even if you only meditate for a short space of time each day, there will be a definite change in life after only eight weeks. There’s a radiance and serenity that comes with regular meditation. And, most of all, you’ll become present and really experience your life, instead of living in a fog of preoccupation.
Sitting in Silence
The fastest way to alter consciousness is to sit still for a few minutes. Sitting in silence empowers our listening. Turn off the brain, and listen to where sounds bubble up inside yourself. It is easy to know the sound of your heart or your breath, but what about the sound of your nervous system, or your skeletal structure. Can you stay with the silence until you are able to hear these subtle messages from your body? When you can master the art of listening, then the skills you learn for shaping sounds become much more beneficial. When you know how to really listen, you will be able to hear with more than just your ears. Your brain and bones, your skin and vital organs essentially become ears to hear the way sounds affect your well-being.
Listening is not a passive activity. Hearing is passive. Hearing is what goes on when we are not paying attention. When you are in a crowded room, you hear all kinds of sounds going on around you, which you may or may not choose to respond to. You can hear all of these sounds and still pay attention to the conversation you are having with your friend. Listening is what happens when we focus our attention and expand our consciousness in a particular direction.
The use of Meditation for healing is not new.
"There is an interesting healing method that the 17th century Japanese Zen Master Hakuin used in order to cure a life-threatening illness. He suggested placing an imaginary ball of soft butter on one’s head. And then vizualise it melting and flowing down the body. Hakuin said:
Gradually this feeling flows downward: the shoulders, elbow, chest, diaphragm, lungs, liver, stomach, backbone, and buttocks. This sensation is felt throughout the body, and it circulates moving downward, warming the legs, until it reaches soles of the feet, where it stops.
If we analyze Hakuin’s healing practice, it seems very much like doing a body meditation or body scan, in which one moves the warm light of awareness through the body.
I used this meditation and awareness as one tool to heal the growth of a brain tumor. Throughout my healing journey I followed a routine of doing an awareness meditation four times daily, focusing on my brain tumor and general well being."
Meditative techniques are the product of diverse cultures and peoples around the world. It has been rooted in the traditions of the world's great religions. In fact, practically all-religious groups practice meditation in one form or another. The value of Meditation to alleviate suffering and promote healing has been known and practiced for thousands of years.
Meditation helps us change the way we relate to the world and ourselves.
If you suffer from stress, you can learn to calm down. If you are anxious, you can learn to relax. If anger is an issue for you, you can learn to let go. If you are shy, you can develop confidence. The main thing we learn is that we have a choice about what we think and feel.
Meditation empowers us to choose.
And if you are searching for the answers to deeper questions in your life, meditation can help along the way. The best attitude towards meditation is to be very patient as the mind does not always want to focus. Having a sense of expectation towards positive results can create uncomfortable pressure and thus take away the enjoyment of the experience. By practicing meditation regularly, the person whom meditates gains a wonderful sense of the self.
Meditation is a Self - Healing Process
Any form of stress is a sign of our negative thinking and Dis - ease within our mind. If we don't attend to dis - ease in the mind we may find that chronic stress can lead to disease of the body.
- Deep rest-as measured by decreased metabolic rate, lower heart rate, and reduced workload of the heart.Lowered levels of cortisol and lactate-two chemicals associated with stress.
- Reduction of free radicals- unstable oxygen molecules that can cause tissue damage. They are now thought to be a major factor in aging and in many diseases.
- Decreased high blood pressure.
- Higher skin resistance. Low skin resistance is correlated with higher stress and anxiety levels.
- Drop in cholesterol levels. High cholesterol is associated with cardiovascular disease.
- Improved flow of air to the lungs resulting in easier breathing. This has been very helpful to asthma patients.
- Younger biological age. On standard measures of aging, long-term. Transcendental Meditation (TM) practitioners (more than five years) measured 12 years younger than their chronological age.
Healing the Mind - Psychological Benefits
Increased brain wave coherence. Harmony of brain wave activity in different parts of the brain is associated with greater creativity, improved moral reasoning, and higher IQ.
- Decreased anxiety.
- Decreased depression.
- Decreased irritability and moodiness.
- Improved learning ability and memory.
- Increased self-actualization.
- Increased feelings of vitality and rejuvenation.
- Increased happiness.
- Increased emotional stability
- Increased happiness
- Greater creativity
- Less stress
- Decreased irritability and moodiness
- Improved learning ability and memory
- Increased feeling of peacefulness
- Increased insight.
One thing can be said for sure: meditation is one of the most potent medical interventions. And that’s not even taking into account the spiritual benefits of meditation that can transform our life!
Most of the people who start to meditate do so because of its beneficial effects on stress. Stress refers to any or all the various pressures experienced in life. These can stem from work, family, illness, or environment and can contribute to such conditions as anxiety, hypertension, and heart disease. How an individual sees things and how he or she handles them makes a big difference in terms of how much stress he or she experiences.
Research has shown that hormones and other biochemical compounds in the blood indicative of stress tend to decrease during TM practice. These changes also stabilize over time, so that a person is actually less stressed biochemical during daily activity. This reduction of stress translates directly into a reduction of anxiety and tension. Literally dozens of studies have shown this.
Research - Jon Kabat - Zin
One of the researchers who have looked deeply at healing and meditation is Jon Kabat-Zinn, PhD, the Professor of Medicine Emeritus at the University of Massachusetts Medical School,. Kabat-Zinn has published many papers on the benefits of meditation. His book on using meditation for chronic pain conditions is called Full Catastrophe Living. It’s a fantastic book! I have work with his programme throughout my own healing journey from cancer. I’ve lent my copy to so many suffers over time that it’s finally wandered off to live on someone else’s book shelf.
Read below what Kabat-Zinn’s research revealed:
Here is an overview of the reduction of symptoms in various diseases after regular practice of meditation:
- People with heart disease: 45% reduction
- High blood pressure: 43% reduction
- Pain: 25% reduction
- Stress: 31% reduction
In one study, Professor Kabat-Zinn reported that the skin lesions of psoriasis patients who listened to meditation tapes cleared up four times faster than those who did not.
Jon Kabat-Zinn said about these findings:
The implication is that the mind can actually enhance the healing process by a factor of four, and if people need fewer treatments, it costs less,” Kabat-Zinn explains.
In one study overseen by Dr. Kabat-Zinn, 72 percent of the patients with chronic pain conditions achieved at least a 33 percent reduction after participating in an eight-week period of mindful meditation, while 61 -percent of the pain patients achieved at least a 50 percent reduction. Additionally, these people perceived their bodies as being 30 percent less problematic, suggesting an overall improvement in self-esteem and positive views regarding their bodies. Meditation may not eliminate pain, but it helps people cope more effectively.
In the body scan (Body scan - stress reduction method) the mediator "checks in" with his or her foot, stomach, hamstring, chest, shoulder and so on, one at a time.
The idea is to focus on that part enough to really feel it - is my foot tense? Is it in pain? Is it relaxed, or tired or achy? By using the mind to achieve such an intimate connection with the body, a person becomes far more aware of what's going on with his or her physical form. That awareness can eventually lead to the ability to consciously control the body with the mind.
This control allows people to manage many types of pain - whether it's chronic pain or the pain following a medical procedure. Across the board, people report feeling less anxious and better able to tolerate discomfort. Their psychological anguish in the face of intense pain decreases. In one study of patients suffering from rheumatoid arthritis, the 63 subjects reported a 30 percent average reduction in mental distress
But there's more. Studies show definite physiological changes resulting from meditation. A 2006 study broke subjects into two groups - one that meditated regularly, and one that didn't, and had them stick their fingers in very hot water while hooked up to brain scans. The meditating group had up to 50 percent less brain activity in areas associated with pain responses.
Other studies show that the body's hormonal responses to pain are altered by meditation. The stress hormone cortisol is released by the brain in response to panic - which is part of the fight-or-flight response, and it keeps the body in a state of high alert. In the case of bodily pain, high alert means experiencing this pain in the deepest way possible. Patients who meditate have lower levels of cortisol in their bodies when pain strikes . Patients who meditate have even been shown to bleed less during surgery. Heart patients who meditate have lower cholesterol and lower blood pressure. Surgery patients who meditate tend to heal faster.
How can meditation achieve these types of responses?
Since pain is really all about the brain's response to nerve signals, the mind can alter it to a degree. During meditation, the brain releases "feel good" endorphins, which can counteract the brain's response to pain signals, making the experience of pain much more bearable. Meditation also produces a stronger immune system by increasing activity in the endocrine and nervous systems, which help to regulate the body's repair reaction to disease and injury. This could be part of why patients who meditate heal faster.
What's clear is that meditation, over time, enables people to control their brains' responses to chemical signals. It may even let people control which chemicals are released and interpreted by their brains in the first place. These are handy abilities after surgery, when pain can be the central experience during all waking moments. Whatever else meditation does, it makes managing such pain a lot easier.
Chronic pain can systematically erode the quality of life. Although great strides are being made in traditional medicine to treat recurring pain, treatment is rarely as simple as prescribing medication or surgery. Anxiety decreases the threshold for pain and pain causes anxiety. The result is a vicious cycle. Compared with people who feel relaxed, those under stress experience pain more intensely and become even more stressed, which aggravates their pain. Meditation breaks this cycle.
Childbirth preparation classes routinely teach pregnant women deep breathing exercises to minimize the pain and anxiety of labor. Few call it breath meditation, but that's what it is.
How To Choose a Method?
Experiment with whatever technique appeals to you. And remember, not all techniques suit everyone; what suits you may not suit your friend. And having practiced a method for some months, you may find you have outgrown it. There is nothing sacrosanct about meditative methods: they are practical means to access a natural, inherent quality. Feel free to playfully experiment with them.
Having selected the method, try it for at least seven days consecutively. And when you are trying it out, give it all you have got. By then either the initial attraction has been confirmed or not. If you feel that this is your method, make a commitment to continue it for a minimum of three months. After three months you can continue with it or choose another. It is suggested that you start out by trying out. Then do them regularly for a while. In addition, find any small technique that you can add to your daily life to help remind you to stay aware as much of your day as possible. All the methods are designed scientifically, with each step consciously worked out. To experience the maximum from them, do them as the guidelines indicate, and as whole-heartedly as possible. Continuity is important.
Prayer is probably the best known, but there is also TM (Transcendental Meditation), mindfulness meditation, and from the Eastern tradition, Zen meditation, Buddhist meditation, and Taoist meditation. All these practices have one thing in common - they all focus on quietening the busy mind. The intention is not to remove stimulation but rather to direct your concentration to one healing element - one sound, one word, one image, or one's breath. When the mind is "filled" with the feeling of calm and peace, it cannot take off on its own and worry, stress out, or get depressed.
There are many types of meditation techniques taught by various traditions. The meditation techniques I have used consist of two simple practices drawn from the Buddhist tradition. The pair complements each other and can be learned by anyone. You don't have to be a Buddhist to benefit from them!
The first is called the Mindfulness of Breathing and is designed to help you calm you mind and integrate your energies. The second is called the
'Development of Loving Kindness' (traditionally known as the 'Metta Bhavana') and helps to develop a strong positive concern for your own welfare, and the welfare of others.
Meditation is one of the proven alternative therapies.
It can be broadly classified under the mind-body medicine. More and more doctors are prescribing meditation as a way to lower blood pressure, improve exercise performance in people with angina, help people with asthma breathe easier, relieve insomnia and generally relax the everyday stresses of life. Meditation is a safe and simple way to balance a person's physical, emotional, and mental states. It is simple; but can benefit everybody.
On one level, meditation is a tool. It can help combat stress, fosters physical health, helps with chronic pain, can make you sleep better, feel happier, be more peaceful, as well as be present.
But on a deeper level, meditation is a doorway into the unknown. It can help us get a sense of the mystery of who we are.
When you start meditating, you will notice how unruly the mind is. I remember being quite shocked by this! I noticed that my mind was all over the place. Profound thoughts about my past or future jostled with mundane thought clips about what groceries I needed to buy. Some time afterwards I would come too and notice that I had spend 15 minutes running a painful memory over and over. It was like sitting in a crazy cinema!
So, if you’re starting out with meditation, please don’t beat yourself up about your wild mind. It is a natural condition. In time you will learn to work kindly with the barrage of thoughts and you will some clarity and peacefulness.
Here are some simple tips on how to start meditating. The only change or adjustment needed in the practice of Meditation is setting aside the time to meditate regularly.
Try and keep you eyes open. Open eyes allow you to be more present. Just lower your eyes and let your gaze be sort. If you close your eyes you will be more likely to drift away on thoughts and stories. However, it’s important to do what is comfortable for you. Some people find closing their eyes much more effective. It’s good to experiment and see what feels best for you.
In ordinary consciousness we are hardly ever present. For example, sometimes we drive the car on autopilot while being preoccupied with thoughts. Suddenly we arrive at our destination and don’t remember anything about the drive!
So, meditation is a wonderful way of waking up to our life. Otherwise we miss most of our experiences because we are somewhere else in our mind! Let’s take a look at what focus is. In ordinary life, we tend to equate focus with concentration. That’s like using the mind like a concentrated beam of light. But in meditation, that kind of mind isn’t helpful. It’s too sharp and edgy. To focus in meditation means to pay soft attention to whatever you place in the centre of awareness. I suggest using the breath as a focus. It’s like a natural door that connects ‘inside’ and ‘outside’. Zen Master Toni Packer says:
Attention comes from nowhere. It has no cause. It belongs to no one.
Paying attention to the breath is a great way to anchor yourself in the present moment.
Notice your breath streaming in and out. There’s no need to regulate the breath – just let it be natural.
Counting you breath
If you are having difficulties settling, you can try counting the breath – which is an ancient meditation practice. On your out-breath, silently count “one”, then “two”, and up to “four”. Then return to “one”. Whenever you notice your thoughts have strayed far away or you find yourself counting “thirty three”, simply return to “one”. In this way, “one” is like coming home to the present moment. It’s good to return without a backward glance.
When you notice thoughts, gently let them go by returning yous focus to the breath. Don’t try and stop thoughts; this will just make you feel agitated. Imagine that they are unwelcome visitors at your door: acknowledge their presence and politely ask them to leave. Then shine the soft light of your attention on your breath.
It’s difficult to settle into meditation if you are struggling with strong emotions. This is because some emotions tend to breed stories in the mind. Especially anger, shame and fear create stories that repeat over and over in the mind. Anger and shame make us keep looking at past events of the past. Fear looks at the future with stories that start with, “What if…”
The way to deal with strong emotions in meditation is to focus on the body feelings that accompany the emotion. For example, this could be the tight band of fear around the chest or the hot roiling of anger in the belly. Let go of the stories and refocus on your body. In this way you are honouring your emotions but not becoming entangled in stories.
Silence is healing. I know that there are is a lot of ‘meditation music’ around, but nothing beats simple silence. Otherwise the music or sounds on the tape just drown out the chatter in your mind. When we sit in silence we actually get to experience what our mind is doing. There is steadiness and calmness that comes from sitting in silence. In time outer and inner silence meet and you come to rest in the moment.
Start with 10 minutes and only sit longer if you feel that that is too short. Don’t force yourself to meditate longer if you are not ready to do that. In time you might like to extend your meditation to 25 minutes. That’s a length that allows you to settle your mind without causing too much stress on your body. Most importantly, shrug off any ‘shoulds’. Some people enjoy sitting for an hour at a time. Others find that they can’t sit longer than 10 minutes. Do what feels right for you!
It is important to understand that "meditation" is simply being aware of what is happening both within and around us. So ultimately, this is just a natural part of everything we do, twenty-four hours a day. Learning the "knack" or "watching" what is going on rather than being immersed in it can take awhile. And meditation methods are designed to help you first learn that knack, and then allow the watcher to become strong enough to become part of your everyday life.
The comments below refer to the methods that can help you with this process. Some methods are designed to be most effective when done at a certain time of the day. For example, a Dynamic Meditation is an energy activating method best first thing in the morning. Similarly, a Kundalini meditation is designed for the end of the day, to shake off accumulated tensions. Other meditations can be done at any time.
What’s important is that you find what method works best for you, given your particular lifestyle. If you are doing a method that requires you set aside a certain time of your day, try to keep that time only for your meditation. Then it becomes as much a part of your natural rhythm as cleaning your teeth or having your breakfast.
Many meditative techniques, such as watching the breath, can be practiced anywhere at any time. For active methods you need a room where you will be undisturbed and can move freely. For Dynamic meditations, having the option to make as much noise as you want, is helpful but not absolutely needed.
What to wear?
You’ll feel more comfortable in loose clothing that does not restrict the flowing of your energy in any way.
Make sure you’re not disturbed. It might be valuable to distinguish between noise outside the door, which is only to be watched, and cannot be a disturbance, and say, the phone going, or people coming in the room, which is different. There is a thought form that meditation has to take place in "quiet place” which is to watch everything, inside and out.
You can read about particular postures needed for a specific technique in its individual description. In a sitting method, such as or for methods that have a sitting stage, you’ll find it easier to be alert and aware if your spine is erect, because then you are assisted by gravitation. You can sit on a chair if that is better for you than sitting on the floor. In any lying-down stage, if you lie on your back rather than your side, there is less chance of falling asleep! Over all, what’s important is that you are comfortable, so that the body is relaxed.
It is important that you don't meditate with some goal or desire or any expectation. The whole secret is to allow the process to unfold. Wanting something to happen is the surest way to prevent it happening. Just be content to enjoy the time of meditation in itself, for itself. Results will come, but only if you’re not demanding that they do. Create a climate of receptivity, openness and relaxation
- Sit in uncomfortable postures. Especially, try to sit cross-legged.
- Meditate longer than you want to or need to.
- Resist thoughts. Demand a blank mind.
- Resist falling asleep, no matter how tired you are.
- Choose a tradition or meditation that reminds you of the worst aspects of your childhood.
- Try to block out your inner voices.
- Worry about whether you are being a good meditator.
- Use a mantra that grates on your nerves.
- Worry about whether your chakras are balanced or not.
- Resent all noises and sounds you hear.
- Wear new, uncomfortable contacts while meditating.
- Ban specific types of thoughts - such as sexual thoughts or angry thoughts.
- In case I didn’t list the perfect rule for you, just make one up. Anything that totally goes against your grain is OK. It will surely make you miserable.
The rules can vary from person to person. For one person it may be “You have to make your mind blank,” and for another it might be, “You have to believe in the teacher,” or “You’re not allowed to feel too happy,” or “Mood swings must be controlled.”
One way of finding out if you are being run by your rules you have going is to notice whatever you call “difficult.” If you have any feeling of difficulty at any time during meditation, check in with what rules you have made up.
When people say meditation is “difficult” and I ask them to describe in detail what is going on, often one or more of these is going on:
- Many thoughts are coming and everyone knows you aren’t supposed to think during meditation. Some thoughts flash through very rapidly and everyone knows thoughts should obey the “thought speed limit” and move slowly, gracefully, with immense decorum.
- Sensations in the body are calling your attention and everyone knows that the body is supposed to be numb during meditation.
- Tension is being released - the body is going into relaxation and by contrast the tense areas show up - and everyone knows that tension is supposed to instantly disappear, like kitchen stains do in TV commercials. Emotions are welling up and you don’t want to feel them. Everyone knows you’re not allowed to cry during meditation. Or else, “unauthorized” emotions are coming up. This is different for everyone.
What you may be encountering here is your internal manual of meditation. It already knows everything there is to know about everything. As you pay attention in an easy way, this contradicts the inner programming about making things difficult. When you approach the activity of meditating in a healthy way, you violate all the dysfunctional rules you may have learned along the way: don’t feel, don’t think, don’t wiggle, don’t ask questions, don’t be angry, don’t be sexual, don’t doubt, don’t be a rebel, don’t do it you’re own way, do it the official way.
Meditation and relaxation of the body may bring about spontaneous releases of buried emotional hurts.
It appears as though the unconscious mind carefully guards the doors of closets where such hurts are locked away. The calming effects of meditation and relaxation may signal the unconscious mind that there are more resources in the present moment to deal with stresses, so that it can relax its guard and allow these buried materials to be released. Or perhaps the unconscious mind relaxes during meditation and the materials spontaneously surface of their own accord. When this happens unexpectedly, it may be unsettling, distressing, or even re - traumatizing, and may be taken as a negative effect of meditation and relaxation rather than a positive one. The good news is that it will pass and you will will feel better after a while, when you have cleared out long.
This meditation is about being able to stand up straight in a relaxed and flexible manner. It is a useful meditation to do if you are feeling scattered, forgetful, and unable to concentrate, anxious or panicky. It is about focusing on giving yourself a foundation and structure, to create a stable base from which to move forward. It is a basic practical meditation and good for beginners who identify with their body more than their breath.
Stand up straight with your legs hip width apart and distribute your weight equally in both legs. Notice your posture and relax your neck and shoulders, unlock your knees and bend them slightly, arms should be straight by your side (not crossed or folded). Now imagine an invisible cord that runs from the top of your head down through your spine and sacrum. This cord holds your body in an upright but relaxed position. You should be standing straight and relaxed, not rigid. If you have trouble balancing in this position imagine a kangaroo tail jutting out from your sacrum and curving on the ground behind you supporting you. Notice where the tension is whilst you hold this position and focus on relaxing
To ground yourself further, imagine you are a tree. Notice where your attention is at the moment. Perhaps it is in your eyes as you read this meditation. When you are ready to meditate, put your attention down, through your body into your feet. When you can feel your feet on the floor then imagine big, thick, tree roots growing down into the ground. As you do this meditation, over time you may experience a sense of being very solid, earthed and unmovable. A wonderful feeling!
This meditation can be done whilst being seated if you prefer. Chose a firm chair with a straight back to help keep your spine upright.
Transformation Meditation – Letting Go
These meditations are best done with a lot of awareness. They are designed to help you focus on letting go of hurt feelings or the past. They then focus on you imaging the future you want to create for yourself.
First, gather some items that you wish to let go of or represent what you want to let go of. This could be photos, letters, journals, or more symbolic items like stones symbolising hard blocks of anger or string representing ties that bind you to an unhealthy relationship. Be creative and make it as personal as you can.
Perhaps you may decide to consciously put your feelings into a healing crystal, for the crystal to transform. However you choose to do this, the onus is on letting out feelings and letting them go so you can move on to a clearer and calmer place. This is important to do, especially if you have reoccurring feelings and feel like you can't move on or feel stuck in negative feelings.
Letting go (you can read more about the benefit of letting go by clicking on the link: Letting go - to begin your life )is a big part of the recovery process that will reap big personal rewards as it means you will not be holding onto painful reoccurring feelings such as fear, hurt, shame, anger, sadness, and rage. These feelings will take up your mental and emotional space that you can better utilize on other things.
Holding on to them may make you feel tired, lethargic, depressed, on edge, unable to move forwards, scared, or familiar like they have always been a part of you and you wouldn't know what to do without them. They also may be part of the reason you have compulsive behaviour patterns like over eating, drinking alcohol or self-medicating. It might be you unconsciously put yourself in situations where you can feel these feelings again and again, like staying in an abusive partnership, letting friends or work colleagues take advantage of you or having one night stands that leave you feeling used and ashamed.
The next step in the meditation is to dispose of your items in a way that makes sense for you. You could bury them outside, burn them or if you feel they are something of value to someone else, sell them, give them away or take them to a charity shop. Again focus on the letting go aspect of this.
You may want to say some words like:
"I release my fear/anger/sadness"
"I am letting go and moving on"
Complete the transformation by bringing something into your life that you do want. You could do this by meeting or talking with a good friend, indulging in your favourite pass time or giving yourself a treat of some kind.
This can be a fun meditation when done with friends or your support group. You may want to try this whilst walking outdoors somewhere beautiful in the countryside. View the rocks on your path as symbols. They represent blockages that you wish to remove. Throw away rocks on your path and as you do, state what it is you want to remove from your life, such as:
I let go of hurt
I remove all pain from my back
I release all the negative feelings I feel towards (name the person).
Some rocks you might want to throw with ease to represent the easy way you want to let these things go. Some rocks you may want to hurl a great distance. Be careful of not hurting yourself by picking up rocks that are too heavy or damaging yourself in some way. Whilst you are out gather some things that represent what you want bring into your life. This could be photographs to represent beauty, or piece of earth to celebrate your connection to the earth. Be creative and enjoy