Letting It All Go: A Meditation for Worriers

Karen5

 

After my last post about my father’s illness and my tendency to worry, I started thinking about how I combat my own worry.  I really believe in expressing my emotions, whether they be realistic or not.  I picture negative feelings as festering wounds, things that must be cleaned and bandaged in order to heal.  While I hadn’t thought of it this way before, after looking up some guided meditations on releasing worry, I realized that I already do daily mantra meditations for expressing and releasing worry.  So for this post, I want to share my personal guided meditation.

I hope it helps you, too.  I’ll give the basic format, and then I’ll fill out  an example from my own meditation practice:

I am worried about: ___________ .

This worries me because _________ .

I know I’m worried because ________ .

My worry is irrational because _________ .

I cannot control this. Holding this worry is making me feel ______ . It is not helping me to feel this way.

What can I do right now? ________

(If the answer is nothing, a. If something, b.)

  1. I cannot do anything at this time, therefore this anxiety is not productive. I release myself from this worry.  I will live in the moment. I will appreciate the now.  I will find joy in today.
  2. At this time I can do _______.  I will do this to make myself feel better.  This may not solve all of my problems but I will feel like I have taken action.  That is all I can ask of myself.  I must release anxiety and guilt.  I will appreciate the now.  I will find joy in today.

Here’s my example:

I am worried about:  my dad.  I’m worried about being productive enough at work.  I’m worried about things being out of my control.

These things worry me because: of course it’s hard to concentrate on mundane things when I am worrying about my family.  I don’t want it to affect my work because I care deeply about being taken seriously at work.  I hate the feeling of things being out of my control, because I have no idea when they will go away or change.

I know I’m worried because:  trouble getting to sleep, staying asleep, stomachache.

My worry is irrational because:  Because I can’t know what will happen with my dad.  There is just no way to say, especially so early in the treatment process.  Because I know I’m being productive and useful at work, and plenty of employee reviews have shown me that they like and support me.  Because I wouldn’t like it if everything in my life was completely under my control.  Uncertainty and surprise can be beautiful.  Most importantly, that isn’t going to change, so I may as well accept it.

At this time I can: cross some items off my list at work.  This will make me feel productive.  I will do this by the end of the day to make myself feel better.  This may not solve all of my problems, but I will feel like I have taken action.  That is all I can ask of myself.  I must release anxiety and guilt.  I will appreciate the now.  I will find joy in today.

I hope this meditation brings you some peace, as it has done for me!  Good luck, and be kind to yourself.

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