SO BE IT!
PRACTICE BEING AT EASE WITH YOUR FEELINGS WITH TSKOKNYI RINPOCHE’S “SO BE IT” SHORT MEDITATION PRACTICE
Be seated and relax deeply
Don’t hold onto anything, completely let go of thinking and judging mind.
Raise your arms to shoulder height, pause, and then let them drop suddenly to your knees. As you drop your arms, breathe out forcefully. Then say, “Who cares? So what? Svaha!” (svaha means “so be it”).
Whatever happens, wherever you land after dropping your arms, just let it be. Don’t try to block anything. Just rest.
Feel whatever feelings and sensations arise and be lightly aware of them. When uncomfortable feelings come up, you can relax and trust them, without analyzing or trying to figure out what they are.
Repeat until you can fully drop into your body and feelings.
Tsoknyi Rinpoche is a meditation master and author of Open Heart, Open Mind
QUICK AND EASY WAYS TO REGULATE YOUR MOOD
QUICK CARDIO FOR ANGER
When feeling angry or enraged, do some quick cardio exercises to help you push out the negative emotions. You can do high knees for 30 sec, butt kicks for 30 sec, and jumping jack for 30 sec.
Repeat for as long as needed
VOICE OUT YOUR WORRIES
If you are feeling overwhelmed or worried, saying it out loud can help decrease saliency and prevent rumination (by yourself). When you speak about what worries you, in a way it is as if you were expelling the thought outside of your head. In addition, hearing the thought out loud can help you become more aware of it, and you may come to the realization that it was superfluous
MASSAGE YOUR TENSION AWAY
Anxiety often expresses itself on the body as tension. This tension is localized to a specific part of the body, such as your throat, neck, shoulders, or stomach. So, when you feel anxious, ask yourself where in your body you are feeling tension or discomfort, and massage that part gently and very slowly. Be fully aware of the tension while massaging it.
COLOR YOUR EMOTIONS
Think of your emotions in terms of color and use the opposite color to induce a certain emotion. For example, if you are feeling morose or sad, look for pastel colors to try and lift your mood.