Releasing Negative Emotions Towards Others
- April Jenkins Cremeans
- Nov 27, 2023
- 3 min read
I felt like I needed this reminder myself this morning and it occurred to me that if I needed the reminder many others may need it as well. The holiday season is full upon us and that pressure on top of work and family responsibilities can be overwhelming. One of my favorite quotes is - "I know God will not give me anything I can't handle. I just wish that He didn't trust me so much." Mother Teresa Indian (Albanian-born) humanitarian & missionary (1910 - 1997)
We can pick up the emotions and energy of those around us especially when that person pushes ALL your buttons. It is often difficult to release and shake off that negativity. This exercise is to help remind you that we are all humans, walking this planet together, and all living things deserve happiness and health.
Preparation:
Turn off your monitors or face away from them.
Turn on white noise or soft gentle music if you so choose
Begin the Exercise:
Sit comfortably, closing your eyes if that feels comfortable to you, or taking a soft gaze in front of you if that feels more appropriate for you.
Stretch your legs out in front of you and recline your head back against your chair. Take a few moments to practice your box breathing.
Breathe in for a count of four, hold for four, breathe out for four, hold for four.
Unclench your jaw. Soften your tongue so that it is not pressed to the roof of your mouth.
Repeat breathing in and out one more time at least.
Say to yourself: "May I be happy, may I be healthy, and may I live with ease."
Breathe in and open your mouth to gently sigh out the breath.
Imagine as clearly as you can someone that you love unconditionally. This may be a parent, a child, a spouse, a pet. Anyone who you love wholly.
Keep their image in mind.
Breathe in and say to them "May you be happy, may you be healthy, and may you live with ease."
Breathe in and open your mouth to gently sigh out the breath. Let that person go as you breathe out.
Imagine as clearly as you can someone that you don't truly know. This may be a person who you passed on a walk, the person who bagged your groceries, the mail carrier. It may be difficult to visualize this person but see them as clearly as you can.
Keep their image in mind.
Breathe in and say to them "May you be happy, may you be healthy, and may you live with ease."
Breathe in and open your mouth to gently sigh out the breath. Let that person go as you breathe out.
Imagine as clearly as you can someone that you are struggling with. This may be a boss, a coworker, or a customer. Imagine that person who is pushing all your buttons and with whom you are struggling with.
Keep their image in mind.
While you may not be able to truly mean this when you say this at this very moment this is the first step towards releasing the negative emotions you have towards them.
Breathe in and say to them "May you be happy, may you be healthy, and may you live with ease."
Breathe in and open your mouth to gently sigh out the breath. Let that person go as you breathe out.
Closing the Exercise:
Slowly reawaken yourself to your surroundings
With your eyes still closed or with the gentle gaze proceed with the following steps
Start by gently wiggling your fingers and toes
Rotate the ankles and wrists
End by reaching your arms over head and stretching your feet and legs out as if you are taking an early morning stretch
Slowly open your eyes and proceed with your day.
Notes:
By beginning this exercise with yourself you are acknowledging that you are worthy of being happy, healthy, and have the right to live with ease. By utilizing a loved one and a stranger you are setting the mental "tone" for wishing others the same. By attempting to release the person you are struggling with you are acknowledging the negative emotions you are carrying for that person while at the same time also understanding that they too are worthy and deserving of being happy, healthy, and living with ease. You are re-humanizing them in your own mind.
Use this when you start feeling overwhelmed this holiday season. May you be happy, may you be healthy and may you live with ease.
-A
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