On this page I am sharing with you Meditations i use when I feel a certain way or want to express a certain feeling, I hope they will help you as much as they help me! 

Feeling Stressed and Disconnected:

Sit down in meditation position, with a straight spine and your hands on your knees. Close your eyes, breathe in and out deeply, for a few minutes just focus on your breath and repeat affirmations in your head in the rythm of your breath. (“I connect myself to the universe”, “I breathe in positivity and breathe out negativity”, “I trust the Universe”, …). Imagine roots going down from your body into the earth, feel yourself actually connecting to the universe.

When you start feeling more relaxed think about one thing you are grateful for, one situation. Imagine the situation in your head with everything that happened and let the feeling of gratitude flood your body, mind and soul. Feel deeply grateful. Do this for two more things/situations. After this focus on the negative feelings you head before you started your meditation. Ask your self why you felt that way. Then focus exactly on the feeling and while breathing out – let it go.

I like doing this in 4 steps.
Breathe in: I feel … Breathe out
Breathe in: I want to let that feeling Breathe out: go
Breathe in: I am able to let that feeling Breathe out: go
Breathe in: I let that feeling Breathe out: go

– I don’t say “that feeling” I actually describe the feeling (for example: fear of failure, Worries, etc.) Now ask the Universe to heal and strengthen anything in your body, mind and soul that need healing or strengthening. Feel the healing and be grateful for it.

When overwhelmed by Negative Feelings:

Sit down comfortable, make sure that your spine is straight, lay down your hands the way it feels best for you. Now slowly breathe in.. and out. Do this a few times until you feel your body and mind relaxing at least a bit. Feel into your body, start with your feed, then your legs and slowly work your way up through your whole body. Breathe in every part of your body as you are focusing on it, really feel it. Become aware of the present moment, feel as if this is the only moment that really exists. Only the now, nothing else.

As you recognize yourself becoming relaxed and letting go of the tensions that were in your mind and body start focusing on the negative feeling you are experiencing. Really feel the feeling. Where in your body do you feel it? How exactly does it feel? Ask any kind of question that comes to your mind about how the feeling actually feels. Try to get to know it. Then find out why it is there. Where does it have its roots? With what are you really struggling? You don’t need to have all the answers, you don’t need to find a solution now. The only thing that matters now is to give the feeling place to exist, to let it be without clothing your gates against it, without pushing it away.

After doing this for some time you will recognize the feeling slowly fading away, it is not as strong as it were in the beginning. Because feelings only really hurt you when you try to push them away. As soon as you really feel them and give them space – they won’t be as negative as you thought. Imagine the feeling drifting away with every breathe you take, imagine the place where the feeling once were now being full with light and love.

Do this for a few minutes to heal yourself, take some deep breaths and open your eyes.

Gratitude Meditation

This Meditation is designed to help you feel and show gratitude as this is one of the most powerful things you should practice. Sit in the most comfortable position possible for you, make sure you are at a place where you feel at ease. First really get into the present moment. I guess everyone has a different technique to reach this – I like focusing on my breathe and feeling into my body. But do it just the way it works best for you.

When you reach this state start thinking about one thing you really feel grateful for. Something that fills your heart with happiness, something you really love and appreciate. It could be something small or big, this doesn’t matter – the only thing that matters is that you feel it. Bring every detail about the thing you choose into your mind, maybe the smell or consistence – or if it is the moment then think about the weather, the people involved.. really go back into that moment as if you are experiencing it again. when you feel as if you put every detail in your mind – let the feeling of gratitude come. feel deeply grateful for the experience/thing/person you chose for this exercise. Let this feeling last for some seconds or even minutes, however you want.

I like to repeat this 3 times per meditation with different things to be grateful for, you can do this more often or less. Just find out what works best for you. When I started with this meditation I really struggled with actually feeling grateful, maybe this is also the case for you. So I want to let you know that it needs time to develop, it will get easier from meditation to mediation – so keep going, love.