Last week we enjoyed a wonderful, and encouraging support group session here at CNY Fertility Center in Syracuse, NY. Dr. Rob spoke of truth, happiness, and letting things go. We also focused on some meditation and release techniques that I would like to share with you today.
During each support group session we typically see moments of joy, accompanied with deep sadness. This week brought the celebration and embrace of fresh beginnings, positive thinking, and overall happiness, while we simultaneously mourned the losses some of our peers have had. Unfortunately the ‘ups’ and ‘downs’ are natural, and sometimes it seems that some of us have been experiencing more ‘downs’ lately.
To cope with these down moments of sadness, anger, and anxiety here are two tools that I have found incredibly helpful in my own practice:
I forgive you.
Sometimes we find that our mind races with negative thoughts about ourselves. Things we should have done, things we shouldn’t have done. We find ways to blame ourselves for so many things we cannot control, that it becomes a negative cloud that constantly follows us. Often, the repetitive nature of these thoughts can feel suffocating, and exhausting. For the exercise, place yourself in a comfortable position in a quiet area suitable for meditation. Close your eyes and begin to breathe slowly and deeply. On the exhale, say the words ‘I forgive you’ or ‘I forgive myself’, whichever suits you best. You are literally releasing yourself from the accountability and blame of all of those events you couldn’t control. Play around with the tempo and the tone of the mantra, and feel that cloud drift away.
This may be my favorite mantra. Similar to the first activity, place yourself in a meditative position. Begin to breathe slowly and deeply. This time, on the exhale say the word ‘out’. Try it slowly enunciating each letter, then try it a little faster, and to the point. You will find a tempo that works for you. Each time you hit the ‘t’ in ‘out’ feel your tongue physically push away the sad and negative feelings you have. Allow the word to cleanse your anxiety and sadness for you. You will begin to feel physically, and emotionally lighter as you continue this exercise.
You may practice these for as long as you need, but I suggest placing 5 minutes aside at least for each exercise.
Be good to yourself,