Releasing Tension + Negative Emotion

By: 889 Co-Founder, Emily Ridout (@889emily)

Join me every Monday evening from 5-6pm at 889 Yoga for our 889 Meditation Circle. All-levels are welcome (especially those who have never meditated before!). Here is one of the lessons we learned last Monday. I hope you enjoy it. I love reading your comments and answering your questions so feel free to do so below!

RELEASING TENSION + NEGATIVE EMOTIONS MEDITATION:

WHY:
To be relaxed in moments where tension and/or negative emotions are taking over. This meditation relaxes you, body and mind so that you can go back to feeling like yourself again. It’s easy to do at the office or at home or in the car (if you are parked waiting somewhere – not driving!) I often do it before I teach or before an important meeting or conversation. It’s helps bring me into my most authentic me so that I present to the world that way. I even do it in the parking lot before I pick my toddlers up from school.

THE TIME:
Only 3 minutes!!

THE POSITION:
See photo.
Come to a comfortable seated meditation position (with your hips higher than your knees) or you can come to a seated position in a chair with your feet firmly planted.
Place your left hand on our left knee. Keep the left side of the body relaxed. Take your right hand and grab your right earlobe with your right index finger and thumb. Pull gently on the earlobe. Lift up your right arm and pull your elbow back so that it’s parallel with your shoulder.

FOCUS ON:
Tightening the right side of the body while relaxing the left side of the body. Feel the contrast. If a negative emotion arises, acknowledge it, make a mental note of it and let it pass. Come back to the breath. Remember that the moment you realize you have been distracted (it may be a negative emotion, for example) that is the miraculous moment where you have become present. Rather than beat yourself up about becoming distracted, practice gratitude for the moment of presence that you experienced.

THE BREATH:
All breathing is through the nose and natural. There is no effort to the breathing. Just your natural breath.

MODIFICATIONS:
As many of you did in our circle this past week, you can lie down to do this meditation. I recommend supporting your right elbow with a pillow to keep it parallel with your shoulder. This is a great way to modify the posture while you are in bed at night or when you wake up in the morning. It helps release bedtime anxiety!

THE END:
After 3 minutes, drop your right hand to your right knee. Take your last deep inhalation, hold the breath, and squeeze every muscle in your body from head to toe for 5 seconds. EXHALE (sigh it out the mouth) and release. Stay in silence with your eyes closed for a few minutes. Feel the tingling sensation you have created in your body. Slowly open your eyes and gently come out of the seated posture. If you like to incorporate prayer into your routine, I recommend doing your prayer at the end, after the hold/release of breath, before you open your eyes. A prayer can be as simple as “May I be peaceful.”