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Crafty and Calm: How to Make a Meditation Glitter Jar in 3 Steps

Crafty and Calm: How to Make a Meditation Glitter Jar in 3 Steps

In my mindfulness research, I recently happened upon a site on how to teach meditation to children. The idea of a glitter jar is you shake up the jar of glitter and tell the kids how the water in the jar is their mind and the glitter represents their thoughts and feelings.

When we shake up the jar all you see is swirling glitter. You can’t see the clear water anymore. It’s chaotic and confusing when we can’t see clearly. Like when we have a tantrum of some sort. It gets messy in that mind of ours. So, what to do? Pause. Set the jar down and breathe. Watch (for about 3 minutes) as the glitter slowly settles down. After it settles we can see the clear water, our mind is clear, we can now make better decisions.

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    Whenever I see something made for kids I have a tendency to say, hey, that would work for me too! I like glitter. I like making stuff. Why should kids have all the fun? So, I went ahead and made my own glitter jar for my own grown up self.

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    Here’s how you can make one for your own grown up self too.

    1. Get a jar. I chose a fancy one that once held a delicious bottle of sake.
    2. Get glitter glue. I found mine on Amazon.
    3. Warm up some water and then fill up the jar, leaving some room at the top. Pour glitter into the jar. Eyeball how much you want to put in. But be careful, if you put too much, the glitter won’t settle, defeating the purpose. I had to empty mine after my first attempt. I got carried away with the glitter. It happens.

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      Voilà! You just made your own grown-up glitter meditation jar!

      Here’s a video I made for you of a 3 minute meditation using the jar.

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      Happy meditating!

      Featured photo credit: Mind in a Jar via amazenu.com

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      Last Updated on September 20, 2018

      How to Stay Calm and Cool When You Are Extremely Stressful

      How to Stay Calm and Cool When You Are Extremely Stressful

      Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

      If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

      1. Breathe

      The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

      • Take five deep breaths in and out (your belly should come forward with each inhale).
      • Imagine all that stress leaving your body with each exhale.
      • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

      Feel free to repeat the above steps every few hours at work or home if you need to.

      2. Loosen up

      After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

      Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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      3. Chew slowly

      Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

      Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

      Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

      4. Let go

      Cliche as it sounds, it’s very effective.

      The thing that seems like the end of the world right now?

      It’s not. Promise.

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      Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

      Letting go isn’t easy, so here’s a guide to help you:

      21 Things To Do When You Find It Hard To Let Go

      5. Enjoy the journey

      Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

      Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

      6. Look at the big picture

      The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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      Will this matter to me…

      • Next week?
      • Next month?
      • Next year?
      • In 10 years?

      Hint: No, it won’t.

      I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

      Stop agonizing over things you can’t control because you’re only hurting yourself.

      7. Stop demanding perfection of yourself

      You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

      Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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      8. Practice patience every day

      Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

      • The next time you go to the grocery store, get in the longest line.
      • Instead of going through the drive-thru at your bank, go inside.
      • Take a long walk through a secluded park or trail.

      Final thoughts

      Staying calm in stressful situations is possible, all you need is some daily practice.

      Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

      Featured photo credit: Brooke Cagle via unsplash.com

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