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Use this 3-Step Meditation to Counter Negative Thoughts


Negative thoughts are a natural part of life. We all have moments where we feel down, anxious, or stressed out. However, when negative thoughts start to consume our minds, it can become difficult to manage them. We tend to overthink, spiral into anxiety, and feel overwhelmed with negative emotions. Fortunately, meditation can be a great tool to soothe and calm the mind. In this blog, we’ll provide you with a simple three-step meditation that can help you counter negative thoughts and find a sense of peace.

Step One: Find a quiet, comfortable place

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The first step in this meditation is to create a calming environment. Find a quiet, comfortable place where you won’t be disturbed. You can sit on a cushion or chair, whichever feels best for you. Place your hands gently in your lap, and take a few deep breaths, inhaling through the nose and exhaling through the mouth. Allow yourself to sink into the present moment, feeling your body and letting go of any tension.

Step Two: Focus on your thoughts and emotions

Focus on your actions and don't let your emotions control you - Hack Spirit

Once you’ve settled into your meditation, gently turn your attention to your thoughts and emotions. Notice any negative feelings that may be present. It’s important not to judge or analyze these thoughts, but simply observe them with a curious, non-judgmental awareness. As you breathe in, imagine you are breathing in light and positivity. As you breathe out, imagine you are releasing any negative energy or thoughts.

Step Three: Cultivate self-compassion


The final step is to cultivate self-compassion. Negative thoughts can be challenging to deal with, and it’s important to treat ourselves with kindness and understanding. In this step, imagine yourself surrounded by light and warmth. Visualize yourself as a child, and offer yourself compassion and love. Repeat a mantra such as “May I be kind to myself” or “I am worthy of love and compassion”. Allow yourself to feel the warmth and positivity radiating from within.


Overall, meditation can be a powerful tool to counter negative thoughts and find a sense of peace and calm. By taking a few moments to cultivate an open, non-judgmental awareness, we can begin to release negative energy and cultivate positive feelings. Remember to be patient with yourself, as meditation can take time and practice. But by incorporating this three-step meditation into your routine, you’ll be well on your way to a more relaxed, centered, and positive state of mind.