I can elect to change all thoughts that hurt

Love is Letting Go of Fear

This  is a great little book that has been sitting on my book shelf unread for years. It’s by Gerald G Jampolsky MD. (Great name!)

It’s another of the many books that seem to have flourished in the 1980s around the theme of healing and being happy. Others of this era, who I’ve previously mentioned, include Bernie Siegel, Louise Hay and Elizabeth Kubler Ross. This book apparently follows the themes of the Course in Miracles but massively simplified (fortunately, as it is a huge bible of a book that I’ve only managed to read 2 pages of so far!) For anyone with a short attention span, it has very short chapters and lots of cartoons! Bite sized chunks of wisdom.

Buddha in my garden!

Buddha in my garden!

I wanted to share one of the chapters I’ve just read:

I can elect to change all thoughts that hurt

“That free will and choice are inherent attributes of the mind is something that most of us tend to forget. We have all had the experience of feeling trapped in a situation where there seemed to be no escape.

Here is a suggestion that may prove helpful under such circumstances. You can use active imagination to find a way out. Picture a wall and let it represent your problem. On this wall paint a door and hang a red exit sign above it. Imagine yourself opening the door, walking through it and shutting it firmly behind you. Your problem is no longer with you since you have left it behind. Experience your new found freedom by imagining yourself in a place where you have no worries and there is nothing to do other than what you would enjoy. When you are ready to leave your happy retreat, bring with you this newly found sense of  release from past problem-solving attempts. In the freshness of your new perception, solutions previously unavailable to you will now occur.”

Meditation on Kindness

Kindness

Following on from the end of my last post where I reminded about attempting to be kind in thought, word and deed all week, I thought I’d post a meditation on kindness today. It’s really simple and can be adapted to whatever quality you want to encourage into your life now.

The Meditation

Sit comfortably, cross legged, kneeling or on a chair, as long as you are comfortable. Place your left hand on your heart and your right hand just below your belly button. Women can place their hand on their womb. Take some deep breaths, focusing your breath into your heart and womb/abdomen/hara. This brings the focus into the body and down from the mind. You may find that you become aware of how you feel emotionally. Sit with any emotions that come up – don’t suppress them, allow them to be there. You may find you want to cry – that’s fine, acknowledge the emotion and let it go. Don’t suppress it. You may also feel a warm sense of love. Whatever it is, embrace it don’t suppress it.

Visualisation of kindness

When you are ready, start to visualise kindness flowing into your heart. (If you wish, you can visualise it flowing from God, Mother Earth, The Universal Energy, whatever works for you.) Or just focus on kindness itself. You can imagine it any way you wish, or just imagine a sense of warmth. Stay with any emotions that arise. If your thoughts wander, gently bring your awareness back to the sense of kindness. Continue for as long as you feel comfortable.

This may be enough for you. If you are doing this meditation for the first time maybe leave it here. However, you could also have a sense of sending the kindness out from you. Imagine it flowing out into the world/universe every time you exhale. Or you may wish to send it out to particular people – friends, relatives, anyone you think might benefit from it. If you are ready, you could also send kindness to people that you are having difficulties with. (This is very much like the Buddhist Metta Bhavana meditation). But this might be difficult if you are new to meditating and it might be kinder to yourself (!) to just bring kindness to your own heart for now. As we all know, you can’t love anyone else until you really love yourself. In the same way you can’t really genuinely send kindness out without being able to be kind to yourself first.

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My own practice

Personally, I incorporate this into my daily meditation. I have a timer app on my phone which divides 20 minutes into 5 minute segments. One of these segments is always this meditation.