Meditation Exercises for Conflict, Stress and Focus | The Meditation Series

Welcome to the last blog article of the meditation series! 

In this article I will give you three different meditation techniques to be used in three different situations. You don’t need to be a master at meditation to implement those techniques, and there is no specific amount of time you should practice them for. Remember to be kind to yourself, it might take a few practises before you feel comfortable with those exercises. 

Before you dive in the exercises, always start your meditation by taking a few minutes to sit down, relax and take a few deep breaths. Focus on your breathing, focus on how your body feels and maybe start by doing a body scan (see the article https://www.betterspace.uk/blog/meditation-for-beginners-3-things-people-get-wrong/ for more details).


1. The one for when you have a conflict with someone


It’s hard to stay positive and peaceful when you face a conflictual situation with someone. You can stay stuck with obsessive thoughts and anger (We’ve all had that moment in the shower when you think of all the things you should have said during the argument, haven’t we?). 

This meditation technique is going to help you let go of the negative thoughts and bring you peace. 

This technique is a visualization exercise

  • After having done the relaxation/focus exercise mentioned above, with your eyes closed, imagine the person you have a conflict with sitting right in front of you.

  • Imagine them on a chair, sitting peacefully. Scan their body from feet to head. 

  • What are they wearing? How are they sitting? What kind of expression can you see on their face?

  • Once you have a clear vision in mind of the person, imagine a white light coming out of your chest. The light slowly becomes bigger and bigger on your chest and makes you feel relaxed.

  • Try to feel compassion as the light grows. 

  • Then, imagine the light connecting your chest with the other person’s chest. 

  • Imagine the other person receiving this light, and imagine them smiling at you as they receive it. See them sending you the same light full of compassion, love and peace.

Stay with this image in mind for a little bit.

How does it make you feel?


2. When you feel stressed and overwhelmed


This meditation is a breathing exercise called the 4-7-8. It’s very efficient to calm down nervousness and anxiety, and help you sleep better.

  • Take a comfortable position, ideally sitting with a straight back and gently close your eyes. 

  • Breathe in for 4 seconds.

  • Hold your breath for 7 seconds.

  • Breathe out for 8 seconds.

If you struggle to focus, you can imagine a ball getting bigger when you breathe in and smaller as you breathe out.


3. When you lack focus


This technique is a classic! And it’s really good for meditation beginners who struggle to stay focused during the practise, or for anyone who lacks focus in general. 

It’s called a Trataka Meditation, and it consists of focusing your attention on one small object.

For this exercise, you will need to be in a quiet dark room (you don’t have to, but it’s more efficient this way).

  • Light a candle and place it one meter in front of you. 

  • Sit down and keep your back straight. 

  • Take a few slow and deep breaths.

  • Keep your eyes on the flame of the candle for a few seconds.

  • Which colors do you see? Is the flame moving? Can you smell anything?

  • Take another deep breath.

  • Then keep your eyes on the flame of the candle. 

  • Stay there as long as you want/can. 

Little top tip for you: I know that, for some people, time in meditation can create stress. How long do I need to meditate for? When do I stop? I tend to give myself an ideal “target time” (10min or 20min). I usually set up a timer (you can do it with most meditation apps or just with an alarm). When the alarm goes off, I check if I feel like I want to do more or that’s enough for me.

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