Recovering from Abuse - Using Meditation to Heal
Emotions
Adapted from the book Bullied by Neville Evans
What Can I Do To Make Myself Feel Better and Recover From Abuse?
The bully torments you because his actions are a reflection of
how he is feeling. If he feels angry he will act with anger and
resentment. The bully transfers his negativity on to you. You will
then feel negative and upset. When you are ill you take medicine
in order to feel better. The medicine has the opposite effect and
neutralises the illness. The practice of meditation acts like medicine.
With the power of thought you can counteract the effect of negative
emotions.
If our mind is peaceful we will be free from worries and mental
discomfort and so we will experience true happiness and relaxation.
But if our mind is not peaceful we will find it very difficult to
be happy and relaxed. Bullying destroys our peace and happiness.
However, it is only you who can decide to make things better.
There are many forms of meditation. Meditation can be used to improve
your mental happiness and heal emotions after an abusive relationship.
Try different styles of meditation and experiment with the one that
suits your particular needs. Some styles focus on a particular religious
aspect and others do not. It is entirely up to you.
What Is Meditation?
Meditation is the practice of focussing your mind on a positive,
virtuous feeling. For example if you are feeling bitter and resentful
and you focus your meditation on the feeling of love. After spending
time concentrating on the feeling of love, your mind will feel more
peaceful. Meditation has its origins in many of the world's religions.
It is a technique and there is not a right way or wrong way to meditate.
The goal of meditation is to train the mind to think more positively.
If we train in meditation, our mind will gradually become more and
more peaceful, and we shall experience a purer form of happiness.
Eventually we shall be able to stay happy all the time, even in
the most difficult circumstances.
What Are The Benefits Of Meditation?
Meditation has been scrutinized by many scientific studies. It
has been proven that the technique of meditation can reduce stress
and improve relaxation.
How Do I Meditate?
Meditate in a clear and quiet place.
Do not rush straight into the meditation but spend a few moments
to relax into a comfortable posture with your back straight but
not tense.
Always begin by developing a positive wish to benefit yourself and
others through your meditation.
Try not to forget the objective meditation. The objective is the
type of feeling you are trying to focus on.
Before you rise from meditation, mentally dedicate the positive
energy that you have created to yourself and others.
Throughout the day try and recall the feeling of meditation as
often as you can. Use it to guide everything you think, say and
do. Spend twenty minutes each day meditating.
What Can I Expect?
The practice of meditation will take some time to master, and take
each session slowly. Meditation is a skill that can be learnt. Like
all skills you have to practice them daily. Do not be hard on yourself
in the early days. You will get glimpses of a peaceful mind, however,
with time and effort the experience of peace will lengthen.
An Actual Meditation - "Breathing Meditation"
Sit on a chair in quiet a room by yourself. Unplug the phone and
give yourself twenty minutes of uninterrupted time. Keep your feet
firmly on the floor. Place your hands in a cupped position and find
a relaxed position with your back straight. Close your eyes. Take
a deep breath and count in your head to the number four. Exhale
with a long relaxed breath and count to the number six. Continue
with this until you are feeling a little more relaxed. Spend five
minutes breathing deeply.
Thoughts will keep whizzing into your head. Don't try and stop
them but let them come and go. Thoughts are like the tide; they
come in and go out. Try not to let the tide sweep you out to sea.
Continue to focus on your breath. As you inhale feel the cool air
pass your nostrils, and as you exhale feel the warm air pass through
your nostrils. Focus on the feelings of cold air and warm air. Continue
breathing deeply for six counts and exhaling for six counts. Try
and hold your concentration for five minutes. Within this breathing
meditation we are aiming to focus on the feeling air.
Relax and breathe. As you relax maintain your concentration. As
you inhale imagine the breath as white smoke entering your body,
helping you and nourishing every cell in your body. As you exhale
imagine thick black smoke leaving your body, making you more rejuvenated
and stronger. Imagine that you are slowly cleansing your mind. Visualise
your pure heart and feel at peace with yourself.
Slowly resume by concentrating on your breath, enjoying that space
of calm and happiness. Open your eyes.
A Meditation To Oppose Anger - Focussing And Harvesting A Loving
Mind
"I feel really angry. My stomach is churning up inside and
I feel really irritable. I just want to punch someone. How dare
they do this to me? I hate them, and I hate my life. I just want
to cry, Ahhhhh!"
Meditation
Sit on a chair in a quiet room by yourself. Unplug the phone and
give yourself twenty minutes of uninterrupted time. Keep your feet
firmly on the floor. Place your hands in a cupped position and find
a relaxed position with your back straight. Close your eyes. Take
a deep breath and count in your head to the number four. Exhale
with a long relaxed breath and count to the number six. Continue
with this until you are feeling a little more relaxed. Spend five
minutes breathing deeply.
Today there are many people who exist to benefit you and do so
to ensure all your happiness. Believe it or not, but kindness is
all around us. Every act that a person does has at the heart of
it an act of kindness or goodness. Starting with you, I want you
to consider the kindness that you have received. As you read through
the following descriptions I want you to think about your own life
and feel each person's happiness.
The clothes you are wearing were the result of someone else's happiness.
Many people were involved in making the clothes in harsher conditions
than you are living in. Roads were built to help transport the clothes.
The roads were built by hard physical work in very demanding circumstances.
The labourers were working for their happiness and yours. Eventually
the clothes were displayed in a shop. You were given money so that
you could purchase them.
The room you are sitting in was constructed to provide your family
with shelter and security. The architect, the builder, the carpenter,
the plasterer all co-operated to provide you with this basic need.
The meal you ate last passed through many hands before you ate it.
The farmer, the packager, the cook all worked together to feed you.
They did this to provide happiness to themselves and others.
Happiness is born out of love. The book you are reading was given
to you as others want you to be happy. Your family spent hours teaching
you to read and sent you to school. The teacher taught you many
skills so that you can co-operate in this world. All your daily
needs have been taken care off. Somebody somewhere has considered
your problems and has provided a solution to your suffering. We
have central heating, clean sanitation, medicines, charities, transportation,
education, music, etc. All that is around us has been provided by
many people. Indeed I have written this book as I genuinely want
you to be happy.
Focus on feeling and understanding that others have acted as a
result of love. As you visualise all this kindness focus on the
feeling of love that is developing in your heart. Now keep and hold
the feeling of love within your heart until it begins to fade away.
As it fades away remind yourself about how many people have benefited
you and acted out of love, once again focus and concentrate on the
feeling of love.
As you rise out of the meditation return to focussing on your breath,
imagine all your anger slowly rising in the air as thick black smoke.
As you take a breath imagine pure light entering every part of your
body.
A Meditation To Heal Life's Problems
This powerful meditation is also know as "taking and giving".
It is a meditation that heals and restores.
Imagine in your mind all the problems, anxieties and fears that
you have about the bullying that you are experiencing. Picture the
people, circumstances and situations clearly. Remind yourself about
the hurt that you have been feeling and the emotions that have accumulated
in your heavy heart. Now imagine rising above all this hurt and
clearly seeing all that has happened to you. Slowly imagine turning
these visions into thick black smoke. As you take a deep breath
in, imagine all the black smoke entering your body. The smoke clears
as it enters your heart and dissolves. Now as you exhale imagine
sending rays of warm, pure light from your heart breaking all the
unhappiness in the world. Send as much light to as many people as
you can. Continue to use this visualisation as you breathe in and
out. Focus your concentration on this meditation for as long as
you can.
Article kindly provided by Neville Evans of Bullied Publishing,
all writing is subject to copy write, however please feel free to
disseminate to any person in need. All products listed are available
from www.the-bully.com
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