Costanza meditation on steroids 1-17-2019

Most of the time meditation suggestions have two parts. First you select something to focus your attention on. Second when you become aware that your attention has wandered you gently return to your chosen object of focus. 

This usually allows  the mind and body to settle and become more peaceful.  We practice letting go of distracting thoughts, sensations and feelings. And this training does become helpful in routine life experiences. 

However, I have found what I call the Costanza meditation to enhance the

benefits of meditation as if on steroids as far as becoming more at ease in those same life experiences. 

You probably recall George Costanza and his ability to always make the wrong choice

and do the wrong thing. One day he decides to do the exact opposite of his usual decision and he finds everything turns out better than his fondest dreams. 

Try this:

The next time things are not going the way you want and you start to become bothered that you are not getting what you want —— hold still and let the sensation of irritation become your focus of meditation in that moment.  Imagine you are in a rush and the light turns red. You are now sitting waiting tapping your fingers or gripping the steering wheel. You feel tight and your breathing is faster and shallow. Stop—— feel the tension and observe it as a meditation , like focusing on the breath.  Meditate on the sensation itself not the result you want. Direct your awareness not away but directly towards the tension, anxiety, nervousness, anger or whatever it is that you are trying not to feel. This may be the same sensation that arises in a routine meditation on the breath that you have practiced letting go off. But it returns again and again even if a little less each time. 

Hence the Costanza meditation.   

As you meditate on the sensation itself the desire not to feel it grows. Hold on. Feel the power as if you are growing larger and larger; expanding like a flexible balloon rather than exploding in a premature tantrum  like burst. 

Feel the strength building as your balloon builds and  builds the kinetic energy of peaceful listening. This useful future energy flow can be directed as you choose rather than as a balloon fluttering willy-nilly once you release its lips; or directed as more compassionate or living words from your mouth or thoughts in your head flows out.

And it actually dissolves the unwanted sensations rather than skrinking them.