The Meditation That Makes Your Worries Feel Smaller

Emily Johnson · 2026-11-03

Ever feel like your thoughts are taking up all the space in your head? Like there's no room for anything else? That's where this meditation comes in. Shamash Alidina, a well-known meditation teacher, offers a practice that helps you step back and see your worries from a different angle. It's not about making them disappear—it's about giving them less power over you. ### What Does 'Feeling Small' Mean? In this context, feeling small isn't about low self-esteem. It's about recognizing that you're part of something much bigger than your immediate concerns. When you feel small in a positive way, your problems seem more manageable. You gain perspective. Think of it like looking at the night sky. Suddenly, your problems don't seem so huge. That's the shift this meditation aims to create. ### How to Practice the Meditation Here's a simple version of the practice you can try right now: - Find a comfortable seat and close your eyes if you like. - Take a few deep breaths, letting your body relax. - Bring to mind a worry or stressful thought. - Now, imagine yourself expanding—like your awareness is growing larger and larger. - See your thought as a small object floating in that vast space. - Notice how it's still there, but there's more room around it. - Rest in that expanded awareness for a few minutes. > "You are the sky. Everything else is just the weather." – Pema Chödrön ### Why This Works When you're stressed, your attention narrows. You get tunnel vision. This meditation widens your focus. It's like zooming out on a map. Your problem is still there, but you see the bigger picture. Research shows that mindfulness practices like this can reduce anxiety and increase emotional resilience. By creating space around your thoughts, you're less likely to get swept away by them. ### When to Use It This meditation is especially helpful when you're feeling overwhelmed or stuck in a loop of worry. It's also great for those moments when you take yourself too seriously. A little perspective goes a long way. You can do it in just a few minutes, anywhere. No special equipment needed—just a willingness to see things differently. ### A Gentle Reminder The goal isn't to get rid of your thoughts. They can still exist. But you don't have to be ruled by them. With practice, you'll find that there's more space, more ease, and more joy in simply being. So next time you feel small, remember: it might just be the best thing for you.