Finding ourselves in difficult times or
facing emotions that seem overwhelming can be shocking and scary. If we can know that these times will not
last; that they will pass and try to stand back and observe we can manage
ourselves much better. Here is a
contemplation that will help in these times.
1.
In a
comfortable seated position with the spine held straight bring the awareness to
your body starting at the toes and feet and working upwards to the top of the
head. Then close your eyes.
2.
Start
to feel and observe your natural flow of breath. Then once you feel a little more settled and
your mind begins to slow a little breathe deeply – longer inhalations and
longer exhalations without force. Try to
breathe into the belly and draw in the belly on the out breath.
3.
Start
to be aware of the outer sounds that surround you, notice how they are
impermanent, they don’t last, how they come and go. Concentrate on one sound then move to another
and another etc.
4.
Bring
the attention through the senses – smell; are there any smells, do they
last? Is there any taste within the mouth;
is it cool, warm or dry? Any patterns or
colours behind the closed eyes? Then any
feelings through the body any sensations?
Try to feel your energy by concentrating at the palms of your hands and
hold the energy within your hands, becoming grateful for that energy. You can also move on to the souls of your
feet. Watch any thoughts that come into
your mind, do they last? Observe them,
see they are swift and come and go, they shift from one thought to another
thought, just observe them like you are watching a movie of your thoughts.
5.
Contemplate
on an object of desire that you can remember from time back or even your child
hood, something you really wanted.
Something you may have worked hard for or saved for. Think – where is it now? Do you even remember?
6.
Contemplate
on the impermanence of this object – does it bring you happiness now? Contemplate on the impermanence of all
things, time, experiences and feelings.
Think about trying to start to let go of the current feelings that are
disturbing you or on material things that have passed, jobs, friends people
that have come and gone from your life, places that you have lived. Nothing is permanent.
7.
Observe
once again your current situation or feelings and know that this too is not
permanent, let go let go let go.
8.
Once
you have observed and know that this will pass lie back in savasana and relax
through the whole body, the whole body, the whole body relax.
9.
Stay
there for 10 minutes or even longer if you can.
When you are ready gently wake up the body by moving the toes and
fingers and gently sit up.
10.
Either
silently or out loud start the Dhyana on OM – repeating Om for as long as you
feel you need. Tune yourself to OM. Let Om comfort you and bring security and
stability.
We all go through times of adversity at
some stage – and there is nothing wrong with asking for help if you need it, in
fact this shows strength and not a weakness.
Here are some valuable sites that can help.
Also please listen and join in with the chanting of OM here - https://soundcloud.com/nicola-zammit
Know that you are strong and you have
courage and that you are a beautiful being.
Wishing you all shanti shanti shanti
Mangala / Nicky.
