It may see odd to you to read this heading. How does one cultivate emotions? After all, we’ve heard often enough about emotions getting better of one self. Isn’t cultivating emotions akin to controlling them? And is that possible? Even in the language we use to talk about emotions, like ‘falling in love’ or being ‘overcome by hatred’, one can sense the lack of control. Can you cultivate love towards someone?

The answer is yes. Emotions can be fashioned to be what you want them to be. If you bring more awareness into your feelings you will be able to control them. And the way to do to that is to meditate on love. When you meditate on love you can advance and cultivate the positive emotions that you would like to experience, like love, kindness, forgiveness and actively deter negative emotions that create conflicts with you and feelings of dislike, jealousy and anger towards others.

The love can be directed towards the people who we know and whom we love and cherish, towards mankind in general and also towards ourselves. This meditative practice helps to bring more harmony in our relationships with others and with ourselves. Meditating on love will help to strengthen your bonds with your loved ones, help your resolve your conflicts with people, attain closure about your feelings for your adversaries and most importantly help you deal with any ego-conflicts you may have within yourself. It will help you to be more empathetic towards others and transform you into a kinder and more considerate human being. You will learn to appreciate the positive qualities of others and focus lesser and lesser on their faults. Moreover, when you direct love towards yourself, it will help resolve any internal conflicts that may exist and you will learn to appreciate yourself more.

One of the simplest methods of meditation is concentration on just simple breathing. It makes practitioners of their own respiratory system and breathing patterns. Given below are step-by-step directions for meditation using simple breathing.

Choose a quiet place to meditate and assume a comfortable position. The most common posture for meditation is sit cross-legged, with your hands resting on the knees, with palms facing up. This is also called the lotus position in yoga. The important thing is to keep the back straight and keep your mind from wandering or becoming lethargic.

Close your eyes partially or fully, and now focus your attention on your natural and spontaneous, rhythmic breathing. Breathe naturally, through the nostrils. Do not try and control the breathing. Try to develop total awareness of the rhythmic flow of the breath. This awareness is the objective of the meditation and we must try to concentrate on it to the exclusion of all else. Notice that the breath is cool as it enters the nostril and warm as it flows out. Observe this with the attitude of a detached witness.

At first your mind will be very busy and your thoughts might stray. Resist the temptation to follow these thoughts and try to remain single mindedly focused on the sensation of breathing. If your mind does wander, be aware of the fact and bring it back to your breath immediately. In the beginning this will probably happen every two to three seconds, but slowly, as you keep practicing you will be able to concentrate for longer and longer durations on your breath.

Gradually, once these incessant distracting thoughts have subsided, you will feel a sense of inner peace and contentment. Your mind will feel refreshed, unusually lucid and relaxed. Mediation then will not be an effort as it was in the beginning. A feeling of tranquility will permeate your thoughts and will carry on even after the meditative practice is over.

To end the mediation, bring awareness back by observing the physical body as one unit and then open your eyes.

Although this is a simple breathing technique, practitioners will vouch for its power to produce inner peace. This helps us to cope with the turmoil, busyness and difficulties of daily life. Most importantly, this feeling of contentment comes from within – no external conditions are necessary. Just this breathing mediation for ten to fifteen minutes each day is sure to reduce the levels of stress that we face each day.

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Love and Light Stu