What can lift our spirits when they are down? Your meditation teacher has a suggestion.

October 28, 2019 | 14 Comments

The meditation begins at 4:42
Audio only version is here.

Dear, lovely Open Heart Project,

Hello and happy Monday. Before today’s sit, I share with you what I told a friend who was wondering what she could do during meditation to lift her spirits. She had been feeling unusually down. I could relate! Please click play to hear what I suggested to her.

May all beings understand the power of love.

With love, Susan


  • Posted by:  Beth Herzig

    Perfect timing with this post. I needed every word of it today.

  • Posted by:  Kerstin

    Thankyou! Your words and calming presence were much needed, as well as ‘forcing’ me to sit slow down and breathe, only, nothing else. K

  • Posted by:  Rachel

    Thank you, Susan. Have a wonderful day!

  • Posted by:  Arleen Garcia-Herbst

    Thank you Susan. It’s so nice to have a Shambhalian as a meditation teacher, even though we’ve never met in person. After our meditation group on Oahu closed, I checked out a bunch of teachers both from and outside SI, and you are the one I resonated with the most. Just wanted to extend appreciation for your daily meditation, as well as your in depth talks on the paramitas and 5 wisdoms, since you don’t get much direct feedback from the participants during the teachings. Your teachings are of great benefit and I would like to ask if you can give a talk on the Dzogchen Great Perfection. It seems to me that it might be a natural progression from what you’ve covered so far. With gratitude

  • Posted by:  Julie Thibaudeau

    Thank you, Susan. Sitting in silence and feeling your breath while quieting your mind is much harder than you would think, but so refreshing and much needed. Have a great day, everyone.

  • Posted by:  Kevin J Waters

    Hello Susan, It’s always Great to Hear You, as a Meditation Instructor, &, someone who many turn to, “Self Included” I believe that you’re advice to the friend, has great weight ….. Every time I’ve tried to use my Practice to “Change a Feeling, a thought pattern, I find that that does’t work for me, I’m doing Battle in my mind, &, Soul, and not Meditating, When I turn Elsewhere I often find the relief I’m seeking …….. I learn again that I’m not the only one in this “World” I’ve found that opening up to others can “Be unnerving, but the reward is very often far Greater ! … Peace

  • Posted by:  Teresa Banning

    NBD – No Big Deal. I love that. A great mantra for a person like me. Connecting with someone in the midst of what I have dubbed “Doubt” is probably the most challenging for me. Not just because I feel so bad, however I get this feeling like I may “infect” the other person. I can see that as another twist of the mind or ego. I will let that go. I know how much I enjoy being there for someone else, so certainly it is the same for others.

    Thank you for the reminder.


    • Posted by:  Barbara

      Thank you for the smart and compassionate advice, the not trying to change or delete a feeling is key, i think. Not trying to ‘fix’ it on the cushion but off. So helpful! 🙏❤️

  • Posted by:  Virginia Mitchell

    I can never hear this too often – look to others, community, therapist, pet. We (I) cannot “do life” alone. At 70 now finally realizing there is no shame in this. Better late than never! Thank you, Susan, and all fellow Sangha members❤️.

  • Posted by:  Eileen Burns

    Hi Susan, Would it be possible to repeat (or create another?) the 21 day meditation challenge that we did, perhaps a year and a half ago? It was so beneficial. I have tried to recreate it on my own but find your guidance to be a missing ingredient…I would love to do something like that again. Thanks for EVERYTHING. Eileen XO

  • Posted by:  Rowena Sievers

    we can train positive feelings in our mind, when we remember positive moments of our life with positive feelings, after a while you feel better. I think its possible to come from a negative mood in a positive mood, when we make that mindfully training with positive feelings. namaste row

  • Posted by:  Sharon

    I am very grateful for your teachings. Do you have any advice or suggestions for meditating when you have ringing in the ear. A few years ago I began experiencing ringing in my ear and with this I found my meditation practice became more difficult. I found I went thru a grieving process over loosing the peace of silence.

    With gratitude

    • Posted by:  Catherine

      Hi Sharon,
      I’m so sorry to hear you’re having ringing sounds in your ear. It must be difficult to bear and of grief to lose silence.

      I have a little idea of the hardship it entails because my husband got this ringing about 20 yrs ago.

      Maybe having some soothing background music, or water sound or bird song while meditating might help?

      Have you discussed with specialist how to help cope with ringing?

      I pray you find strenght to alleviate your loss of silence. 🤗

      • Posted by:  Sharon

        Hello Catherine

        Thank you for your kind words and suggestions.

        With Love and gratitude

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