Minding the Emotions

In mindfulness practice we come to view the emotions as being a separate entity that is not the Self.

From your own life experience, you are aware that having an emotion can be either quite pleasurable, or feel like an experience in Hell such as anxiety, fear, jealousy, or doubt. Obviously, many face the gates to Hell on a daily basis, and do everything in their power to avoid the “condition.”

Therefore, we are wired to seek pleasurable experiences, while avoiding unpleasant experiences. Why? Because good experiences FEEL better than bad experiences.

To avoid pitfalls, we have to make goals and push forward. This is good! Goals ignite one’s deepest passions, and when we achieve, and win…we feel great! We celebrate, and others celebrate with us.

However, when we entertain expectations of ourselves or others, and we experience less than what we expected…then what happens? We become prisoners caged inside devastating emotions such as depression, disappointment, anger, frustration, self-pity, and anxiety.

Negative emotions perceived by the mind can make you feel like a loser, or Rational Mind will come to feel overwhelmed, exhausted, sad…until something else from the outside world comes along to change our emotional status. Perhaps someone compliments your appearance, and suddenly you feel good again.


When we identify with a negative emotion, the untrained mind will believe that it and emotion is the same thing.

For this reason, an untrained mind after a lifetime of living with perceived ups and downs, will easily believe that all happiness exists “outside” of oneself, and that you must “go out into the world” to GET that happiness.

Hence, the chain of cause and effect is in play, and in the wake of results, we constantly strive for experiences that give us a sense of pleasure, acceptance, achievement, and worthiness.

Yet, when good emotions are experienced, we don’t question these. We allow good experiences to be what they are, and we are conditioned to hang on to happy moments.

So, it is our negative emotional states that cause suffering. When we feel bad, we ask ourselves, “Why did this happen to me?” We call friends and tell them about all the bad things that have happened recently. In short, we seek opportunities outside of ourselves just to feel better, due to the subconscious belief that happiness exist outside of ourselves.

However, by obtaining awareness for all of our emotions, we come to realize that all negative emotions belong to deeply buried “stories of the mind.” In mindfulness, we learn that the emotion is the “ghost” of a hidden belief pattern.

The sooner you come to experience your emotional conditions as separate from your true and Absolute Nature, the emotions then become excellent “spiritual guides” that can lead you toward a higher level of Self-Realization.

From now on whenever you notice that you are experiencing a negative emotion, instead of finding a distraction, or repressing it, allow the emotion to be fully acknowledged. All mindfulness practices are experienced in the present moment, and inside a state of Loving-Kindness toward the self.

As the Observer, you come into Awareness of the emotion, accept it, and see it as separate from yourself.

In the present moment, the Observer can comfort the emotion, and then sit back and ask the emotion, “What are you trying to teach me?” “What is your story?” Accept the emotion with love and kindness. With this mindset, the emotion will lose its power.



The more experience you have in Stillness with this practice, you will have more success experiencing emotions as they occur in your day to day life.

* First…Pause.

* Come to notice your breath. Watch rise and fall, naturally. Notice that on deeper inhales, the simple process of breathing, expands the chest and Heart Center.

* When you are ready, bring your attention to your Heart Center as breath rises to this place in your body.

* Establish Peace there.

* Notice that in this present moment…you are well. You are peaceful. You are established in the peace of the present moment. Allow this.

* Now, allow all of your attention to rise to your Mind’s eye.

* Once you notice that your focus has shifted to this place between the brows, allow breath to comfort this place.

* As the Observer, from the mind’s eye, allow your thoughts to remember just one event today that triggered an emotion.
Here, in this safe place, begin to see the event unfold and play out in front of you. As the Witness of the “story,” the memory” has no control over you…you as the Observer watch this just as a scientist would review important data. See the event, and if you can, see yourself responding with the emotion that came into being at that time.

* See the emotion as separate from yourself. Look at the emotion…kindly see it for what it is. Allow it to be.

* Now ask it, why are you here? What do you want??

* If you dare, smile at the emotion. You…you are now in your Higher Wisdom and this is a new relationship with your Emotional Body.

* Just say Hello to the Emotion, say Hello Anxiety, it is I, why are here? What is there to learn???

The emotion may have an immediate response! It might tell you it is pissed off! Or that it feels trampled on, under appreciated….it wants something….normally to be heard, understood, loved as it is, and appreciated. Give it that.

* When you are ready…come back to breath. Allow breath to rise and fall for 3 full cycles.

* Then, gently come back into full consciousness of your mind, body and spirit, in the here, and now.

me-fatma-wedding-the-processionMELINDA JOHNSTON, M.MSC.






Coloring Peace Within

Just as no one has ever seen a star, only the vibration of light that has been streaming from it for thousands and thousands of years, no person has ever perceived God directly. We experience our idea of God, as the Absolute that lives within each of us as an a presence of unwavering peace.

Our Absolute Self is Awesome. Perfect. Complete. Beautiful. Majestic…and within each of us lies an infinite amount of possibility to love, expand, and grow. To give and receive creates a magnet of equal equation.  The care and compassion you put forth is returned, yet to become fully engaged in this state of well-being, we must use our highest will, our consciousness, to project the best of ourselves out into the world.

Inside each of us lies an undiscovered country of Absolute, which is inexhaustible, abundant, and powerful.

Stillness finds this. The magnitude of ourselves is not found anywhere is but within. Meditation is key for finding this abundant source, yet so many people have trouble finding this “place” of pure Love and perfection.

Beginning a regular meditation practice can be difficult because the untrained mind prefers to wander.  One of my favorite “practices” for newcomers learning to meditate…is coloring. Yes…coloring with crayons on paper or in a one dollar cartoon book purchased at a store. Some refer to this practice as mandala meditation, which might help an adult feel okay about spending an hour with crayons and markers in a process to still the mind. : )

Here are the top 7 benefits of coloring for adults:

> Your mind settles as you enter a calm meditative state inside the present moment
> Stress and anxiety levels fade as inner peace rises
> Negative thoughts diminish as you focus on simply task of coloring
> You easily obtain present moment mindfulness with no effort
> You shift from the act of “doing” into compassionately “being” yourself
> Coloring can be done by anyone, you don’t have to be a talented artist
> It’s a fun and affordable hobby that naturally brings your mind into stillness

Mandala Coloring Book: 100+ Unique Mandala Designs and Stress Relieving Patterns for Adult Relaxation, Meditation, and Happiness (Magnificent Mandalas) (Volume 1)

Allow the best of you to rise into Being today…kindly allow yourself to  take time to pause.

With Love and Blessings ~ Melinda

me-fatma-wedding-the-processionMelinda Johnston, M.Msc.
Spiritual Philosopher and Coach, Intuitive Healer, Wellness Consultant, International Speaker, Author, and Peace Activist
Author of Practicing Peace Guidebook

Truth is a Force for Compassion

Gandhi called the “power” that allows one to adhere to non-violent practices in effort to transform one’s state of consciousness Satyagraha, which means “adherence to truth.”  The practice involves a willingness to modify one’s belief patterns while a compassionate mindset develops over time.

Once compassion always becomes your choice, you will remain seated in Satyagraha. There will be no need to use harsh words, no desire to seek revenge, nor the wish to dominate anyone or any situation. Truth is the highest power, and can only be discovered inside the steady practice of compassion.

Living compassionately is a lifestyle not limited to those who are religious, follow any particular faith, or are of spiritual nature. This powerful state of consciousness is available to anyone brave enough to adhere to discovering the true nature of all things.

“Compassion is the signature of Higher Consciousness. Non-violence is the tool to evolve into Higher Consciousness.”

~ Amit Ray



Truth is not the same as facts. Truth has power, whereas facts only provide information.

Truth is a force of power that is abundantly found inside a peaceful and calm mind.   This state of consciousness provides clarity, and an inward state of honesty that sets good intentions with power and confidence.  Therefore, the power of truth makes reconciliation and forgiveness possible.

Truth opens the heart and liberates us from any fear, hatred, or greed that would normally engage us in violent thoughts or actions.




  • Come into a comfortable sitting or reclined position. Close your eyes and allow stillness to occur.
  • Focus on observing your inhale and exhale for 5 full breath cycles.


Engage in today’s mantra:

“May all choose the power of Truth.”

“May all choose non-violence as Truth.”


  • Stay with this repetition as long as you can.
  • If your mind becomes bored, then guide yourself into a visual meditation, allowing your mind’s eye to send the power of Truth as an “idea” to any place of conflict in the world.
  • Breathe in Peace, and exhale Truth to the area or region in conflict.   Allow yourself to become a vessel of Truth.  Allow breath to carry the intention of Truth for you.


In Peace…Always ~ Melinda

me-fatma-wedding-the-processionMelinda Johnston, M.Msc.
Spiritual Philosopher and Coach, Intuitive Healer, Wellness Consultant, International Speaker, Author, and Peace Activist
Author of Practicing Peace Guidebook


Rooted in Peace

Cultivating Peace through Mindful Pauses of Meditation

Inner peace leads to outer peace. Our personal attitude of peace is a joint principle of non-harming (ahimsa) and acceptance of others. The only path to this mindset is Love.  While fear, hatred, and violence are infectious, so is peace. The surest way toward a peaceful world, is for each of us to manifest our own presence of peace.

How to Practice:

Observe the Mind

At any point of the day, no matter where you are, you can come to Stillness by settling the Mind.  With awareness you notice that you are feeling stressed or out of center…this is your inner signal to come again into Peace by rooting into Stillness.

And it is so simple, that most of us forget to do it.  Just breathe!

  • Slowly inhale then slowly exhale through the center of your chest.
  • Stay still and observe the feeling for a moment, let your mind come to rest.
  • Carry on the observation in relaxing manner.

Learn to transfer the Peace of Mind to your Heart Center

  • From the mind, pass the feeling of Peace to your Heart Center.  Allow the Peace to fill you from this place and expand into the entire being of your body.  BECOME THE PEACE.
  • As this feeling is allowed to Be…let it rise.   Let it grow.  Let it replace anything in your Mind that is not Peace.   This process is done gently in compassion for yourself, and also ….importantly, send Peace to anyone or any situation that may have gotten you off Center today.

Sending out the Peace before You

  • From the “spiritual current” of your Heart Center, now allow the mind to wish happiness for anyone who has irritated you today.
  • Wish Peace to yourself.
  • Wish Peace to anyone that comes to your attention…anyone who you know needs some Peace.   From your Heart Center, you will have plenty of Peace to share.

Carrying Peace into every Activity

Now that Peace has become your actual state of Presence, your awareness will guide you deliver Peace as it is needed throughout the remainder of the day.   Now, when disturbances of the mind, or in situations occur, rather that becoming rattled by conditions outside of yourself, you can now easily remain in your centered calm, and send forth the Peace within you.  This is expressed by simply observing the feeling at the center of your chest, and focusing the Peace you have just recently experienced.

Let your Heart Center guide your Mind

The mind is independent of suffering and will function in a place of real happiness, when you allow the Heart Center to guide the Mind.   Remembering to do this will become automatic with daily practice in real life, present moment experiences.

May Wisdom Become You. May Peace Become You.

In Blessing ~ Melinda

me-fatma-wedding-the-processionMelinda Johnston, M.Msc.
Spiritual Philosopher and Coach, Intuitive Healer, Wellness Consultant, International Speaker, Author, and Peace Activist
Author of Practicing Peace Guidebook