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  • Writer's pictureLife Coach Bindiya Murgai

Meditation for rough emotional times

Updated: Sep 26, 2019

We all go through rough emotional patches, where one feels overwhelmed by pain, stress, or consumed by anger, fear, jealousy or insecurity. Here's a simple, yet highly effective meditation that'll help you tide through emotionally rough weather, and come out calmer and more in control of your feelings.

About the practice

If you are feeling consumed by jealously, anger or rage towards a colleague, friend or family member, or any other negative emotion towards a person or situation, meditation is a great way to calm down, gain perspective on the situation, and manage your emotions.

Often, when we are angry or hurt it is because deep down, we feel let down, weak, insecure or confused. The remedy to such feelings is patience and compassion -- first towards yourself, and then towards the people with whom you are angry.

Invoking a higher or loving being, who is the embodiment of compassion, helps you assess the situation in a more balanced and caring way. The connectedness with that being also makes you realise that you are not alone in this tough situation, and creates a safe atmosphere for healing.

When to meditate

You can practice this meditation any time you feel consumed or overwhelmed by negative emotions. If you have been suffering intensely, or for a prolonged time due to such feelings, you can practice this meditation at least once a day, till such time that the feelings dissipate. Mediate for at least fifteen minutes.


  • Find a quiet place where you will not be disturbed

  • You can also meditate in a car, provided you are being driven

  • Switch off your phone or put it on silent mode

  • If indoors, ensure the temperature is comfortable & the lighting is soft

  • If you are outdoors, dress for the weather and wear clothing that keeps you comfortable

  • Wear loose, comfy clothes

  • If you are not in a vehicle, get a #MeditationCushion or a straight backed chair

How to practice

  • Sit cross-legged on the meditation cushion. If you can't, then sit on the chair.Keep your back straight, your shoulders level and relaxed and your chin parallel to the floor

  • Rest your hands gently on your knees, with the palms facing upwards, and the thumb and the index finger touching one another

  • If you are feeling too terrible to sit, lie down flat on your back, with your arms on either side

  • Take a few long, deep breaths that will help you to calm down

  • Loosen your muscles and relax your body

  • Breathe normally through your nose

  • Close your eyes, or if you are sitting, lower your eyes and focus on any point about 3 feet away from you

  • Stop thinking of other mundane things and bring your awareness to the emotions you are feeling. There is no need to try and stop them or analyse them. Instead, just concentrate on just feeling them.

  • Now, imagine the face of the gentlest, loving and caring being you can think of. It could be any #God or #guru you believe in, or a loving parent, aunt, grandparent, or friend. It could also be someone you don’t know, like an embodiment or image of a loving, caring and compassionate being.

  • Visualise being with this person and spend time in their presence. Talk to them frankly about your jealousy, insecurity, anger or any other negative emotions. You could do this silently or out loud

  • Place your negative emotions in the hands of this loving being. Ask them to take these negative emotions from you and to transform them. Ask to be healed, filled with love and strength to overcome these emotions

  • Sit silently for a few minutes, with your eyes closed, and then end your meditation with thanks to this loving being

  • Finally with your eyes closed, rub your hands together till they feel warm. Gently place them on your eyes and fell the warmth from your hands. Slowly remove your hands from you eyes and open them.

  • Try not to immediately jump back into hectic activity and noise. Ideally keep a "buffer zone" of at least 10 minutes before and after your meditation to ease in and out of your practice.

Here are a few of the benefits of meditation:

  • Calms anger and negative emotions

  • Heals and transforms negative emotions

  • Stills the mind

  • Helps you think more clearly

  • Promotes compassion for yourself and others

  • Reduces mental chatter

  • Lowers anxiety

  • Lowers blood pressure and heart rate

  • Reduces negative thoughts

Finally, remember to be patient with yourself and the practice. There will be days when you may feel very restless or impatient wile meditating, and that's just a normal part of the beginner's process. Just stay committed and plough through every single day, for at least fifteen days. At the end of it, the benefits will be there for you to experience.



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