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A Meditation to Calm Upset
Meditation can help smooth out the balance between body, mind and emotions. This is particularly useful when suffering an upset.
When events turn us upside down emotionally it affects the way we feel in our body and our thoughts. For example, I have found that after a person that is close to me becomes seriously ill or passes on that I don’t feel like eating very much at all for a solid week. I feel the emotional upset in my gut to gut-wrenching events.
To relieve symptoms and feel more back to normal a walking meditation helps. Master Sivananda of Rishikesh was also a medical doctor. He taught that walking circulates hormones in our blood that make us feel better, and when feeling emotionally out of sorts brisk walking helps restore our normal balance.
Walking meditation to calm emotional upset
Begin by choosing a pathway that you are familiar with and that you feel safe walking alone. Some ideas include a public track on the off hours at a school, or walking around the block if you are in a city. For walking alone I do not recommend walking through a forested area or park.
Dress for the weather. Carry along a backpack with a small water bottle and nutritious snack if you’ll be out for an hour or more. Don’t forget an umbrella is weather is threatening. Layer your clothes rather than wear one bulky coat. Remember sunscreen protection and a shade hat.
Now that you’ve picked your route and gathered together your minimum equipment take a deep breath in and out. If you practice yoga do a sun salutation to warm up your muscles. Otherwise, stretch forward and up and with arms outstretched to side rotate your body to the right and left and back to front, and stretch your arms upward as your look up.
Begin walking. Coordinate your breathing and stepping out, such as take 2 steps while breathing in and 2 steps while breathing out. Also, swing your arms in opposition - that means when your right leg steps forward swing your left arms forward, and when your left leg is forward, your right arm is to the front. By the time you get your steps, arms, and breathing coordinated you probably will forget why you were upset. That is the point.
Taking your attention away from the object of upset and putting it into physical activity helps bring your body, mind, emotional systems back into harmony.
While walking, concentrate on keeping your breathing coordinated with your steps, making this an effective meditation on the breath. Remember that meditation is a means to an end, not the end in itself. Use meditation in the form that suits you at the moment to restore order and harmony in your life.
I invite you to join me in a world-wide cyber meditation every day of the year. Click here to read about it. And if you’d like to receive our free weekly newsletter of updates to the meditation site fill in the blanks below.
Gentle Yoga and Meditation by Susan Kramer
Gentle yoga poses and meditations for adults of all ages, plus a dose of yoga philosophy and virtues. All poses illustrated. 107 pages. Table of contents at this link.
Yoga for All Kids
Included in the text are 4 styles of meditation for balance, harmony and instant stress relief, plus 15 gentle moving yoga poses that can also be used as a basic motor skills lesson plan, followed by 18 chapters about how to live social skills, and a dictionary of 40 one sentence definitions of happiness. For kids of all ages and abilities. Fully illustrated with photos of poses.
Article by Susan Helene Kramer
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