There is a technique commonly used by meditators to release negative emotions. I call it “negativity burning” and I use it in an attempt to stay mentally balanced. A similar method is used in business and team settings. The team members write down issues they are having, crumple the paper, and throw it away. Negativity burning is almost identical, but you get to light things on fire and it is a bit more cathartic. Watching the paper burn has an effect that merely crumpling it can’t compete with.
Negativity Burning 101
To do a negativity burn, you will need a way to safely burn the paper. I use a small metal bowl for this. Start by writing down everything that comes to mind about any negative thoughts or situations you’re dealing with. Be detailed, but don’t over think it. What you write should bring the thought or situation to the forefront of your mind. Once you’re done writing, burn the piece of paper. I often feel I’m getting emotionally lighter as I watch the paper burn. There is a sense of catharsis. I try to do this each morning and anytime I feel negative about something.
A Practical Mental Tool
When you write down details of an event, the mind associates the piece of paper with the event. By burning the paper, the subconscious mind understands that you don’t need the event to be replayed. You are ending the feedback loop that’s associated with the event. You might have to burn away an event several times depending on the strength of the memory. I often burn away many thought patterns and events at once. What you can write and burn is open ended. Anything that comes across as negative can be burned away.
Negativity burning is a way to begin clearing your subconscious. After you do it for a while, you will have fewer negative thought patterns. You may come to enjoy it as it provides noticeable benefits to your mental state. It’s also a way to learn how your mind works and it may give you insights that can be used the rest of your life. Enjoy this way to constructively release negativity!
The simple meditation for Self-Compassion, at the end of the post below, is something that can be practiced after a negativity burn to further enhance mental clarity:
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