An Uplifting Meditation for When You Feel Down

It’s easy for negativity to permeate our space and lives, taking up room, ruining our mood, and sapping our energy. This is a simple, easy, yet effective uplifting meditation for when you feel down. Simply play the soundtrack, set a timer for 15 minutes, and follow the script.

Changing your mood and thoughts is simple. This uplifting meditation can help guide you into new, more positive thoughts, a more optimistic outlook, and a calmer, peaceful mood. Try it out and see for yourself. Learn how meditation can change your life, its benefits, and more. 

What is Meditation

Here’s a quick recap on what meditation is. Meditation is a mental exercise in which you focus on something and train the mind. Just like we train the body with weights and cardio, our minds should also be trained. There are many different meditations, ranging from mindfulness, full body scans, loving kindness, focused attention, and many more. The good thing about these different types of meditation is that they all have similar benefits.

Benefits

Many forms of meditation have similar benefits. The deep breathing you employ while meditating helps to activate the parasympathetic nervous system. This is the part of the body responsible for relaxing the mind and body. It gets us out of fight or flight, reduces stress, improves digestion, and promotes healing. 

Meditation also influences the brain. Habitual meditators show more development in their frontal cortex, an increased hippocampus, and a less reactive amygdala. This means that when you meditate as a habit, you are better able to think cognitively, your memory may improve, and you’re less emotionally reactive to negative situations.

Some meditations are unique and have unique benefits. For example, focused-attention meditation may improve attention, awareness, and memory. A loving-kindness meditation may increase empathy, understanding, and positive feelings towards yourself and others. A body scan meditation may help decrease tension and pain and promote deep diaphragmatic breathing. Remember, no matter what meditation you use, the simple act of sitting, breathing, and being is enough to give you the benefits.

An Uplifting Meditation for When You Feel Down

Let’s jump right into it. Here is an uplifting meditation for when you feel down.

1. Find Somewhere Quiet

It’s important for you to find somewhere where you will be left alone for a bit. Make it somewhere quiet and comfortable. Try to avoid meditating on your bed since you’re likely to fall asleep. Find a comfortable seat or lie down on a yoga mat. Even if there’s a bit of noise in the background from construction, wrestling around the house, or nature outside, tune into this moment.

2.  Play This Soundtrack

Here is some peaceful music to play in the background.

The track is about 16 to 17 minutes long, but you get to choose how long you meditate for. Set up a timer beforehand. Make sure the timer is a relaxing one, such as peaceful piano music and not a jarring and disturbing horn noise. This will let you know to close off the session. 

3. Focus on Breathing

Now, take a few deep breaths. Focus on breathing deeply into the lungs and slowly exhaling, making sure to get rid of any air. Feel the movement of your chest rising and falling, your stomach expanding and contracting. To be more in tune with this moment, place your hands on your chest and stomach so you can follow the movement. Focus only on your breathing.

4. Repeat These Affirmations

Now, what I want you to do is silently in your mind or softly out loud repeat these affirmations: 

• I am doing my best.
• I am worthy.
• I can do anything I set my mind to.
• I am a work in progress.
• I am deserving of goohkod things.
• I can overcome any challenge that comes my way.
• I am whole.

5. Close with Gratitude

After a few minutes, close off with gratitude. Hear your alarm bring you back. Breathe deeply, giving thanks to yourself for spending the time to bring peace and joy to your mind. Be present for a couple of moments and open your eyes if you closed them.

Meditation Tips 

Here are some tips that can help make meditation easier. Many people think that you need to meditate a certain way and do it perfectly. On the contrary, meditation is about starting and trying.

• Start small – one important thing to know about meditation is that you should start small. If you are just starting out, there’s no way you’re going to do an hour-long meditation session. Start with 5 to 10 minutes and increase when you get more into the habit.
• Make space – if you make a space for yourself to meditate in, you’re more likely to use it. Try to avoid your bed since we tend to associate our bed with sleep, and sleeping is not meditating. Make a corner in your living room or bedroom. Place a chair or yoga mat, a candle, essential oils, etc. Just make a space you want to meditate in.
• Habit – habit makes meditation worth it. Make meditation a habit by practicing it daily. Practice it at the same time, even going so far as to set an alarm to remind yourself to meditate.
• Don’t overthink it – try not to overthink meditating. There’s nothing you really need to do except to sit, be still, listen to your breathing, and exist. You can scan your body if you want, using the meditation found here, or you can simply just focus on your breathing.
• Be kind – sometimes, when we meditate, our thoughts wander. That’s okay and normal. Be kind to yourself and give yourself grace. All you need to do is notice it without any judgment and then bring your attention back to the present moment.

The Takeaway

This uplifting meditation for when you feel down can be the perfect addition to a tough day. All you need is 5 to 15 minutes to make a big difference in your life. Meditation has amazing benefits that last a lifetime if you make it a habit. You will feel better both physically and mentally and look at the world differently. Try out this meditation and watch how wellness starts to flourish. A mental activity such as this has amazing mental and physical benefits all around.

Remember that health comes from within. Eat nutritious food, exercise when you can, and take care of your mental health. Daily habits become the building blocks for emotional, mental, and physical health. Take care of your gut health, too! Learn everything you need to know about gut microbiota today for free here.