M Life meditations: part two

We’re delighted to share our second M Life meditation, part of a four-part series of short and easily replicable mental techniques and exercises to bring solace and peace to busy brains during testing times.

This week, we’re sharing our meditation for dealing with bad dreams and troubling thoughts. It’s called ‘the change’. The aim is to regain mental control and feel empowered to deal with conscious and sub-conscious worries and concerns.  

Please note this could be triggering and is not advised if you are feeling particularly vulnerable.

The change – five to ten-minute meditation (depending on the level of stress and time available).


  1. Think of a bad dream or recurring, invasive thought/idea patten. Play it over a few times and think about the feelings that are associated with the bad dream or train of thought and why they come about.

  2. Breathe in and out slowly and try to clear the mind. Focus only on the breathing and steadying of the nerves and any anxiety that has started to surface as a result of reimagining the dream or exploring the invasive or disturbing thought pattern. Do this five or six times.

  3. Go back to the bad dream or thought and think about how the plot of the dream or thought could change. This could be something that happens to make the dream go away or to make certain it’s not real, such as a realisation that the dream isn’t possible, ideally anchored in a piece of information or fact. Alternatively, think about how the course of the dream could evolve and be resolved, so that the outcome is positive, and the dream sequence is no longer negative.

  4. Focus on the positive outcome or thing that makes the dream or series of thoughts seem impossible and replay these two or three times.


Breathe in and out slowly, again about five or six times. Instead of trying to clear the mind this time, keep focusing on the positive change the dream has undergone or why the realisation that the bad thought pattern or dream sequence is impossible has surfaced. Slow the breathing down as the positive change or realisation is felt and firmly held in the mind when a change in mood is noticeable or any associated anxiety lifts.