A Meditation of Hope and Love

My Special Gift for You – A Meditation of Hope and Love                                                                 
          Unfortunately, for many people, the holidays can bring up unhappy memories and stressful situations, past or present.  This may interfere with the ability to feel hopeful in what traditionally is supposed to be a season of joy, hope and renewal.
          The current state of the national economy, the Afghan and Iraqi wars, and other international disasters in 2010 are enough to make some HSPs want to crawl under the covers and stay there until it’s all over.
          If you find yourself overwhelmed by burdens, worries or concerns and the joy and hope of this season  is eluding you, it might be helpful to experience my Meditation of Hope and Love. This meditation came to me back in 2001 and I am republishing it here.
         My wish is that it will bring you insight, comfort and hope. And remember, the darkness always turns to light.
With love, faith and hope,

A Meditation of Hope and Love

  • Find a meditation time – at least 30 minutes, or longer, if possible. You know the criteria – quiet, uninterrupted time and space, preferably your own special place that may have candles or a special feeling of comfort and security for you.
  • Sit or lie down in a very comfortable position. (I prefer lying, with a cozy blanket to keep me warm.)
  • Begin slow, deep breathing, focusing on blowing all your breath out – as if blowing out a candle. Breathe in deeply, through your nose, to a count of 8 or 10. Hold for a count of four. Breathe out, again as if blowing out a candle, to a count of ten. You want to create a very deep cleansing breath. Notice: You might begin yawning, or drifting off to sleep. Go with whatever feels best for you. There is no ‘doing it wrong’ here. Just keep practicing until eventually you can complete the whole meditation.

Now here comes the harder, yet important part.

  • Begin to allow your mind to go ahead and focus on all the things you have been concerned or worrying about. This might be your lost job, finances, dysfunctional family situations, the War on Terrorism, or anything else that comes to mind.
  • Lovingly ask each individual concern to patiently wait in line — assuring them they will all have a chance to be heard. In your relaxed state, begin to see each entity forming a line, waiting patiently. As they come up to be heard, assign them a name like “Afghan woman,” “lost job,” “finances” or whatever else evolves as an appropriate and loving way to remember and honor this concern.

For me recently, a worry waiting to be heard was the face of a young Afghan woman and mother to five children between the ages of 3 and 11. The Denver Post had an article on her struggle to survive in a mud floor, hollowed out building. I couldn’t get this woman out of my mind for several days. As an HSP, these kinds of images tend to burrow deep into my inner world and I can begin to feel burdened, lethargic, and sometimes hopeless. Cognitively, I know there is really nothing I can (concretely) do about these tragedies, yet my yearnings for a better world keep my mind occupied.

Now comes the next step in your meditation.

  • Try and discern the feeling(s) associated with each worry…is it fear, anxiety, sadness, hopelessness, deep concern, or maybe anger, frustration, impatience, resentment, envy? Whatever it is just allow the feelings to be there alongside the worry…not going anywhere…no need to change…just to be…it is okay for this feeling to just be whatever it is.
  • After you have allowed each worry to surface, and to be heard with empathy, assure each worry and feeling (which should by now have a name to be remembered by) that they have been seen and heard, and that they will not be forgotten.
  • Thank yourself and your inner wisdom for allowing you this time, and for what you have been able to express openly.
  • Slowly begin to bring yourself out of your relaxed state. Sometimes it is helpful to set a soft alarm of some sort if you need help with timing. After a while, it all just sort of comes naturally.

Now comes a very special part.

* Put on any music that will assist you in feeling grateful, thankful, or blessed. — Or just put on any soothing, comforting music that you love. (Note: You will need several votive candles available for about $.25 in craft stores.
* Have your journal nearby, and prepare your special place if you haven’t already. Begin to record who and what your encountered during your meditation.
*For each worry you have honored in your special way, you will now light a candle to commemorate your connection to it, the pain it feels, the struggle it is going through, and its hope for a better life. Allow your thoughts to embrace each concern for at least 90 seconds while you focus your attention on the candle’s glow and light.
* Imagine your concern being released to a higher source or power. Imagine the Universe waiting to embrace the essence of your concerns, hopes and feelings. For some people, this ‘waiting embrace’ is God, to others it is a Universal source or abundance. It really doesn’t matter. What matters is that it is real for you whatever you care to call this relationship.
* Finally, once again, close your eyes; imagine the concern being received with acceptance, love, care. Release the worry, knowing it will be taken care of. Let it go. Let go and let God.
Repeat this process as many times as needed, maybe daily if necessary.

P.S.  If you should be one of the HSPs who watches the news it’s a good idea to have your candles nearby for the 90 second remembrance. . Commemorating, honoring, and releasing all the troubles in the world by this small ritual, seems to help me feel I have done something for those suffering in the world. It also helps me to remember to be thankful for what I have and to continue to develop and hold on to my faith , and to radiate my hopes for a better world out to the Universe.

Wishing you a Holiday and New Year filled with Blessings, Light and Love!


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3 Responses to A Meditation of Hope and Love

  1. Jay Albrecht says:

    Sounds like a nice way to let go my nagging worries by turning them over to God. The biggest at this time is picking a competant venous surgeon for improving blood flow in my right leg, in order to reduce muscle pain.

  2. Kathleen says:

    Even just reading and visualizing the directions for this meditation, for me, had the effect of a great, big, satisfying breath of fresh, sweet air.
    Thank you.

  3. Bev says:

    If any readers are sensitive, as I am, to the sulfur of a match and to the smoke created when matches and candles are put out, you can use battery-operated tea lights.
    Thank you for the meditation and also for including atheists such as me in your thinking!

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