By Lucia Amsden


This message describes a powerful process of imagining our minds as windows. If we don’t tune into what is going on in our minds, it is easy for grime and dirt to accumulate. Like dirty windows, our thoughts can become layered with dark judgments about ourselves or others, and unyielding opinions about the negative state of the world.

I realize that if I wish to grow in my spirit, I need to be aware of and deal with my negative thoughts so I can walk lighter in the world. This dynamic meditation helps me with that, by reducing and clearing the negative residue that accumulates over time. As I do so, I become more familiar with the expansiveness of my inner self, making it easier for my breath to bring in the energy of light. As I relax and imagine a color that is right for me, I notice the presence of darkness and negative thought patterns that block my view. With this meditation I affirm my intention to dispense with old energy I no longer need by going through the process of release. I use this “letting go” meditation often as a tool for gaining clarity.

Releasing negativity from your energy field is an excellent way to lighten the window of your mind, and activities that increase creativity and gratitude also help. One that is very useful for me is journaling. Writing regularly in my journal is a tangible way for clarifying and comforting myself.

In the last several years, my journaling has become more creative. I am still writing, but also, for example, pasting in beautiful cards I am given, including quotes I want to remember, or drawing casual little doodles. As my journal becomes a visual art journal as well as a written one, it is much more appealing and interesting to me.

Another aspect I have added to my journaling is a daily grateful list, especially when I particularly need to become more positive. I list what I am grateful for from the day before; things about myself, other people, nature, and experiences that come to mind. Sometimes included in the list are what I call my private victories; good things that no one else would know but me. I might, for instance, remind myself that I did not take part in a conversation that was turning negative about someone, or an occasion when I honored my own needs by saying no to events that would deplete me.

Nature for me is a constant source of appreciation. The other day as I was taking a walk, I noticed the autumn golden cottonwood trees that were shimmering in the sunlight as far as I could see. It was a wow moment that I captured in my journal so I can return to it as a lovely memory.

Recognizing and acknowledging times of gratefulness increases our appreciation of family and friends, or to the plumber who saved the day. And bringing more smiles and laughter into my life also lightens me and stimulates others to do the same.

Finally, I find helpful the concept that whatever I focus on expands. Anything that brings me into appreciation clears my mind’s window, allowing me to find more joy and new perceptions. – Meditations