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Try this simple meditation to heal conflicts and release emotions of the past

I’ve been sharing my thoughts with you about how we bottle up all the difficult stuff we’re faced with in life — it’s a totally normal thing we humans do to get through each day.

We might be upset about the recent election, for example, and we still have to get up and go to work every day. We put on our brave face and bury those emotions as deep as we can so we can keep going.

But like that pile in the back of our closet, or that corner of the garage, it’s a good idea to clear out some of that junk every once in a while.

All that stuff that’s sitting in there … some of it has live triggers. Have you ever had a situation — usually it’s a romantic partner or a family member — someone does something or says something totally random and meaningless, but your body temperature shifts rapidly, your heart starts pounding, you’re shaking, suddenly it’s a huge deal?

Chances are, someone tripped an old trigger wire. Whatever they said or did reminded you of something buried deep down, an old wound or past trauma (which could be as small and forgotten as a mean look someone sent your way once) — and the unconscious chain reaction of nerves and hormones was fired up.

When we meditate, we allow our body to release emotions of the past, clearing out the junk so it no longer triggers us into stressful reactions.

Sometimes this happens by facing the emotion consciously, remembering what happened, and feeling the pain or grief, maybe there’s crying — it’s totally normal — and then it passes through.

Other times this happens way more subtly. A feeling comes up, our mind doesn’t even know what it is or try to name it, we don’t attach to it, and it passes through. It’s a completely natural process that we don’t need to worry too much about.

All we know is, after meditating for a few months, maybe we go visit family for the holidays, and that pattern of arguments or irritation we used to get in… doesn’t bother us anymore.

We don’t react, nobody flips out, and we actually have a nice time with our loved ones.

With the current state of our politics and the upcoming holidays, I’d like to give you a meditation that’s in my 15 Days of Meditation email course.

It’s great for regular practice, to help remove unsettling throughs from the past that can surface into the present.

It’s also great as an emergency stress relief if you’re experiencing a tense situation in the present moment.


  1. Sit in a comfortable position with a straight spine, in a chair or on the floor.
  2. Touch the tips of your fingers & thumbs together, leaving space between the palms, with the fingertips pointing upwards.
  3. See if you can cross your eyes slightly, focusing on the tip of your nose during this meditation. (This helps decrease mental chatter and increase the effectiveness of the meditation)
  4. Time your breathing in the following pattern:
    – inhale for 5 seconds
    – hold for 5 seconds
    – exhale for 5 seconds

Continue with this for 11 minutes, or until you feel relief from any present stress.

Try it out, and let me know if you have any questions about how it’s done, or if anything comes up for you that you’d like to share.

We’re entering times that will require us to not just put on a brave face, but be truly courageous, clear, and present. Get help developing your personal practice with my 15 Days of Meditation program. I want to help you to be the strong leader the people around you need you to be now.


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