There are many meditation techniques that can calm you down. Here is a simple technique that can be practised easily to improve your emotional balance.
1. Sit in a comfortable position, close your eyes, straighten your back and observe your breathing.
2. Keeping your eyes closed observe your toes, observe your legs. Slowly move your attention to leg, then observe your abdominal movements, while you breathe in the abdominal wall should come out and while you breathe out it should go in. Slowly keep moving your attention and observation upwards to chest. Keep your eyes closed all the time, till you complete your meditation.
3. Bring your attention to back bone. Start observing your lower part of your back and slowly move upwards to shoulder. Observe your neck; observe your back part of your head and move up to the top of your head.
4. Keep observing the top part of your head for a minute and then move to forehead, eyes and nose.
5. Observe your nostrils, feel your breathe in your nostrils, your natural breathe.
6. Slowly count backwards from 99 to 0 in your mind, giving a gap of one second between each numbers and at the same time keep observing your breathe. If you really can concentrate on your breathe you will feel the coldness of the air in your nostril inhaling and just outside your nostril and warmth of the air while breathing out. The air outside the body is cooler than our body temperature. Try to observe and know which nostril you are using. Just know them you don’t have to take any separate action.
7. While you are counting down if you miss a digit, once again begin counting from 99 to 0.
8. Keep your eyes close and keep observing your natural breathe. Different thoughts will come. Let the thought come and let the thought go; as if you are the host and your thoughts are your guests. There are no bad thoughts or good thoughts, every thought is a thought. You will be only observant. To avoid distraction you will ask permission from people around you not to disturb for next 15 minutes and put a reminder alarm for 15 minutes.
9. Practice this for at least 15 minutes everyday in the morning and evening or noon before lunch, and then slowly increase the timing to one hour in a month if possible.
You may experience pain at your back, please observe your pain as another person. Slowly your pain will be eradicated and you will be relieved of your suffering.
Note: Anger is a natural instinct, which comes to us by birth. We cannot completely get rid of it, but we can conquer through awareness and practicing meditation. Once you can understand how much damage anger can cause, you will learn to distance yourself from this destructive emotion.
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