heal negative emotions

5 Steps to Heal Negative Emotions with Meditation

Are you masking negative emotions?

This week on the Meditation for the Modern Day Superwoman podcast we got real about how meditation can help you heal those how meditation can help you heal negative emotionsnegative emotions. You know, those feelings that make us feel sad, angry, frustrated, scared etc? Those feelings we all too often push away as it’s often easier to distract ourselves from these feelings. I didn’t realize how often I did this in the past. Masking my unhappiness in my relationship by planning endless girls nights out, concerts, trips. Masking the fact I felt awkward and out of place by drinking too much at a party. Masking my feelings of discontentment with embarrassingly extravagant shopping trips.

Little did I know that pulling up a youtube meditation and secretly going up to the roof of my villa to try meditation for the first time (to deal with my stressful new job), would be the catalyst for me healing these negative emotions. My meditation practice began to gently encourage me to actually feel these things. I could even go as far as to say mediation can help you heal negative emotions. And while that many seem to simplify the healing process a bit too much, it is what helped me transform my life.

Can you use meditation to heal negative emotions?

At first, I simply loved the feeling of calm and relaxation I felt after trying these meditations. I didn’t know anything about meditation at the time. I simply would come home from work with my head literally ready to explode from the day and I would head to the roof of my villa – under the premise of “suntanning”. I suppose my inability to be honest and speak my truth was a result of how out of alignment I was with my true self! So, after a few months of this newfound sense of peace, my curiosity grew and I committed to learning everything about meditation that I could. I travelled to Indonesia, India and Sri Lanka. I attended local meditations put on by a variety of different cultures.

I have to admit, the few years I was working through this healing, I didn’t fully realize this was happening. But reflecting back on it after my inspiring chat with Bianca for the episode on the podcast: How Meditation Can Help You Heal Negative Emotions, I see now what was happening! I was going through an inner transformation that resulted in me being in alignment with my true self.

Here are 5 steps for you to use mediation to help you heal those negative emotions:


It all starts with mindfulness. You must learn to become consciously aware of your thoughts and emotions. This awareness allows to to choose whether you will follow the ridiculous amounts of thoughts that arise in a day or whether you will let some of those thoughts go. Rather than being a victim to these thoughts, you take control. To start, choose one thing this week that you will do mindfully. Maybe it’s taking your morning shower. Commit to observing your thoughts and rather than following them, let them go. Mindfully take your shower, enjoying everything about that present moment, letting go of thoughts about the past or worries about your to-do list or things happening in the future. Just be in that moment.


Once you have started practicing this mindfulness, it will be easier to sit in a meditation. You have already started learning how to let these thoughts go. Commit to sitting in a meditation everyday for a few minutes. Maybe it’s only 5 minutes to start or maybe it’s 20. Do what works for you! You’re going to find a quiet place, sit comfortably, set a timer and let go any thoughts that arise. If you need help getting started, you can try a number of different guided meditation here and see what works best for you!


This time of silence will allow you to start listening to your body and your feelings. When a negative emotion arises, you have the choice to quickly mask it with something, or you have the choice to actually sit in that feeling and discover where it is coming from and why you are having it.


Taking this time to sit in your feelings may be uncomfortable at first. Especially when you have negative emotions that come up. But you must allow yourself the time to feel whatever it is you’re feeling. Where are these feelings coming from? Why are you having them? How have you been masking them?


Now that you are in touch with your emotions and feelings you can take control of your healing process. Maybe you are able to heal on your own, simply by working through your fears, discomforts, anger etc. Or maybe you have deeper healing that needs to happen. If this is the case, you can look into support groups, counselling, breath-work classes etc. The important thing is that you have now taken back control of your life. And you are on the way to getting back in alignment with your true self.

To get started you can download our free e-book 3 Secrets to Enhance Your Meditation

Through my journey with meditation, I realized that I was more connected with myself than ever before. I was even more

connected with the Universe and began to view myself as spiritual for the first time in my life. By taking the time to slow down, quiet my mind and get in touch with

how meditation can help you heal negative emotions

myself, I was able to let go of the masking of emotions. I allowed myself to start actually feeling what was going on with true self. And thus, I was able to listen to the signs, letting go of the things that no longer served me and I began to live my life the way I was meant to.

Are you ready to live the life you were designed to?

I am here for you every step of the way! If you’d like to book a free 30 minute meditation coaching call I can begin to guide you with the steps to start letting go and living a positive and inspiring life!

And as I always say, if you’re here, there is a reason.

Believe me, everything happens for a reason.



  1. Tara
    January 12, 2018

    I could’ve written the first paragraph myself. Wow, I had such a feeling of hope reading this, knowing someone else has been through the same things I am going through right now. Your article really motivated me to give meditation a go.

    1. Amy Dornbrack
      January 14, 2018

      Tara thanks for sharing that with me! It also helps me to know others can relate to how I feel and what I am writing! Good luck with meditation. I have a free e-book you can use as a starting point that has some good tips for starting to meditate. You can get it on the side bar of the blog “3 Secrets to Enhance your Meditation”. I’m also happy to talk with you or answer any questions you may have, let me know. Lots of love, xo – Amy


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