This weekend being Easter, it feels like the perfect time to do a positive thinking meditation.
Well, many of us have been feeling negative recently because of the pandemic, the war, and the economy. Many of us have been experiencing all different types of negative thoughts. And it’s about time we shook off those negative vibes and renewed our positivity.
Easter is a time for renewal. So let’s renew our minds with some positivity.
Thankfully, meditation can help with this. We can use meditation to reduce the impact of negative thoughts and to start feeling more positive.
Let me show you how I cultivate positive thoughts with meditation.
Positive Thinking Meditation
This meditation will make you feel wonderful.
In this meditation we are going to start by focusing the mind and relaxing. This will help us to see our thoughts more clearly. Then we are going to reduce the influence of negative thoughts. After that, we will correct our thoughts because, as Lao Tzu said, “When you correct your mind, the rest of your life will fall into place”. And finally, we will practice gratitude.
As well as this meditation, take a look at my guide to positive thinking techniques.
- Sit comfortably with good posture. Make sure that your spine is straight but relaxed. Gently lower your chin a little to elongate your neck.
- Begin to breathe mindfully. Simply observe your breath moving around your body. This will help your mind to relax, increase awareness, and help with cognitive processing. And all of this will help you to control your thoughts.
- While mindful breathing, begin to label your thoughts. Say to yourself, “This is just a thought in my mind”. And you can also describe the type of thought, saying for instance, “Mental image” or “Voice in head”. You will find that this helps you stop intrusive thoughts.
- Note that the goal here is not to completely eliminate all negative thoughts. After all, even negative thoughts serve an important purpose, and you do need both a positive and negative mindset. So the goal isn’t to completely stop negative thoughts, but rather to prevent them from totally consuming you.
- When you observe a negative thought, gently suggest to your mind a more positive thought. For instance, if you think, “Life sucks” change it for a more positive but also realistic thought, such as, “There are both good and bad aspects of life”. Note how realistic and balanced this thought is. You’re not tricking yourself into thinking that life is perfect. Instead, you’re creating a positive, balanced, and realistic thought. I’d recommend doing this for at least five minutes.
- Now spend a few moments practising gratitude. Simply bring to mind all the things in life and express thanks for them. Try to list at least 20 things that you are grateful for. And say, “I am grateful to have this in my life”.
- If at any point in this meditation you start to ruminate, dwelling on the bad, read my guide to getting rid of negative thoughts.
- Now we have finished, take a few moments to notice how you are suddenly feeling much more positive.
It’s amazing how much of an effect our negative thoughts can have on us. They can completely change our perspective so that everything seems bad. I remember when I used to suffer from clinical anxiety, and all the negative thoughts that caused. The whole world seemed like a place of hardship and pain.
Positive thoughts are powerful too. They can make us see the rose petals from the thorns.
The good news is that if you take a few moments each day to heal your mind and correct your thoughts, you can cultivate happiness and improve your mental health. And all it takes is five to ten minutes.
I hope you enjoyed our Positive Thinking Meditation. And if you want even more positivity, you can read my guide to Meditation for Happiness.
Paul Harrison is a passionate meditation teacher who believes in genuine, authentic meditation. He has more than 15 years experience in meditation and mindfulness. He studied meditation in beautiful Oxford, UK, and Hamilton Ontario Canada, and earned his degree at Staffordshire University.
“My goal is to provide the most authentic meditation sessions so you can harness the power of your own mind for personal transformation” – Paul Harrison