How to Eliminate Negative Thoughts with Meditation
Anxiety and chronic negative thoughts are two big issues that plague current generations. Negative thoughts can become a pattern for each of us, and they can trigger all sorts of responses including anxiety, stress and depression.
Meditation may not be the answer for everyone but it has worked for many people for centuries, and there is more and more research confirming that meditation is an effective way to deal with stress and anxiety.
Meditation helps to view thoughts, emotions, feelings and sensations (both pleasurable and painful) non-judgmentally and learn to let them pass. Through meditation, we can learn to cultivate the skill of not engaging.
Meditation helps you to stop resisting so that emotions naturally become less prevalent. The goal is to watch the mind in action, without using force, and ease it into the present moment. If you resist, you will fall into the trap of yet more thinking. You’ll end up thinking about not thinking, or why you can’t stop thinking, or whether anyone else struggles to stop thinking, and so on.
Here are some tips to help you clear your mind:
Find a quiet place: Meditation should be practised in a tranquil environment. This will enable you to focus exclusively on the task at hand and avoid external stimuli and distractions. Whether you only want to meditate for 5 minutes or 30 minutes, it’s important to find a place where you will not be interrupted.
Posture: Sit straight in a comfortable cross-legged pose. Make a cup using both of your hands, with your palms facing up, and your right hand resting on top of your left hand. Your fingers should cross over each other. Put this open cup level with the centre of your heart and relax your elbows at your sides.
Eye Focus: Slightly open your eyes and look down at your hands.
Breath: Inhale deeply through your nose and exhale in a focused stream through rounded lips. You will feel the breath go over your hands.
Mental Focus: Let any thoughts or desires that are negative, or persistently distracting come into your mind as you breathe. Breathe those thoughts and feelings in, and the exhale them out.
To Finish: Exhale completely and hold your breath, teasing your stomach as you do so. Concentrate on each vertebra of the spine until you can feel it all the way to the base, as stiff as a rod. Then inhale powerfully, exhale completely, and repeat the concentration. Repeat this final breath 3–5 times. Then relax completely.
Once we can learn to separate ourselves from the cycle of thought, we can learn to be with our thoughts as they are. Negative thoughts will no longer be an issue. They’ll pass without us paying them any attention because we haven’t attached any judgments to them. We remove their power over us.
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