One Mindful Technique You Can Rely On When Feeling Overwhelmed

We have all experienced feeling overwhelmed in our life. We try to manage our careers, raise children, be good partners, etc all the same time. 

We operate at a 100% capacity most of the time. When one area becomes harder than usual that’s when it gets overwhelming. 

I have experienced many situations where a family or work situation takes over your full mental space. Sometimes, this is to a point where it knocks you off your game. 

You are forced to stop, reflect and spend more time than usual on self-care. Every time something like this happens I find myself searching for ways to relax and bring some calm into life. 

I like to look at the higher purpose/meaning in life. This helps in not getting stuck ruminating about that particular situation. Sometimes advice comes in form of a podcast or spiritual guidance by someone. 

In this case, it was in form of a meditation technique. It’s called the ‘4 Pebble Meditation’ by the spiritual leader and monk, Thich Nhat Hanh. This was originally taught to children at a retreat in France. 

I found that practicing this when our emotions are out of control helps in centering ourselves. It helped me in reminding me of who I am at the core. Not let the day-to-day life consume me. 

In this post, I will share the 4 Pebble Meditation and what each pebble represents in our lives. 

4 Pebble Meditation – How It Works

The Children were given 4 pebbles that represent a Flower, Mountain, Stillwater, and Space. 

1. Flower – According to Thich Nhat Hanh, each one of us is as beautiful as a flower. But many adults have suffered too much and need to restore their flowerness in life. 

By holding the first pebble we say to ourselves while breathing in: I see myself as a flower. While breathing out we say, I feel fresh. 

Repeat the activity 3 times.

2. Mountain – Per the monk, there is a mountain inside each of us. We can be solid like a mountain. Solidity makes it possible for us to be happy. We can be solid even when someone provokes us. Not be carried away by fear or anger. 

By picking up the second pebble we say to ourselves while breathing in: I see myself as a mountain. While breathing out we say, I feel solid. 

Repeat the activity 3 times. 

3. Stillwater – As per Thich Nhat Hanh, We need calm and stillness to be truly happy. When we are not calm we cannot see things clearly. We develop wrong perceptions and do things that make us suffer. 

By picking up the third pebble we say to ourselves while breathing in: I see myself as Stillwater. While breathing out we say, I reflect things as they truly are. 

Repeat the activity 3 times. 

4. Space – The technique stresses the importance of space as one of the last aspects. When our minds are preoccupied with many things we don’t have much space left.

Space is one of the basic conditions for happiness. If we don’t have enough space inside us, we cannot offer it to those around us. If we do not practice space, we are not free. 

By picking up the fourth pebble we say to ourselves while breathing in: I see myself as Space. While breathing out we say, I feel free. 

Repeat the activity 3 times. 

I practice this meditation, every time I am stressed or overwhelmed. I don’t use the pebbles, and it proves to be just as effective. 

I hope the 4 Pebble Meditation makes a difference in your life just as it did in mine. Please share your thoughts and comments about what works for you when you are feeling overwhelmed. 

References: 

Restoring Our Flowerness: https://youtu.be/EYJHnGoKiQg