The goal is to stay aware in the now without the mind being consumed by emotional issues and meandering thoughts. Then we can be aware, in the present and conscious of our mind. This makes it easier to for us to step out of suffering.
To take things a step further, we can have an attitude of sincerity and personal Truth. In other words, we can become sincere in who we truly are. Sincerity makes it easier to manifest what is truly in our best interest in this world. It is makes life more fulfilling even if we aren't trying to manifest anything.
First of all, we must have self awareness. Are you aware of when you are caught up in emotional thoughts and feelings? Are you aware enough to catch when you are suffering?
Secondly, we must be in touch with how we feel in the body. Whenever we are suffering or emotional, there is a place in the body that feels it most.
When you catch yourself suffering, feel where the suffering is felt in the body. Is it in the heart? The solar plexus? Somewhere else?
You can also have an attitude of curiosity toward the emotion, as opposed to feeling bad about it. Do not take it personally! There is a reason the emotion is there and it is not because there is anything wrong with you or because you did anything wrong.
Next separate the feeling from your thoughts. Focus on the body and take long, deep, slow breaths in a way that feels comfortable to you. Focus on how the breath makes your body feel. Breath down into the stomach so that it expands with each inhale. Feel how each breath helps to make the place in your body that is suffering feel more relaxed. The goal of this exercise is to calm the body enough that the mind becomes free from it.
It is okay if there is still suffering in the body. The goal was just to help ease the suffering in cases of intense and overwhelming feelings.
Next, you can do the Inner Smile meditation as taught by Mantak Chia. This helps the body to become happy and lighter. It is very useful and can be found on YouTube.
To bring in even more light, get into a state of prayer and have gratitude for God (or whatever you choose to call the Divine.) Say, "I love you God, thank you God." And think of unconditional Love and Light.
Bring in self love. Give yourself a big hug or look into your eyes in the mirror and say, "I love myself. I forgive myself."
Have gratitude for the things in your life.
Put your consciousness in the present moment.
This is a practice that I try to implement to keep myself centered and to have better wellbeing. I hope it helps for you.
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