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The Dimmer

3 Min
Meditation
500+ Favorites

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Christina & Darrin
Meditation Expert & Therapist
Sometimes when we are feeling stress, anxiety, or sadness, those difficult emotions become amplified by the way we are thinking about them. We are resisting the emotion within us, which can make it feel even more intolerable. In this meditation, you will learn how to tone down the intensity of strong emotion, giving you more resilience as you step back into your day.
From the community
67 reflections
H
Heather
Calming anxiety to move forward
I need to use "the light dinner" to turn off present anxiety to move forward toward what is good. Feeling tired & don't want to go to work and deal with certain emotions. Let go & I can focus on the good in my day...getting to have our 1st Circles Jobs & Education committee. 😊
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Sophie
Dimmer
Not everything that is making me feel anxious is important and I should use this technique to help me
D
Denise
Radio knob dimming down a good metaphor
I learned that my anxiety was only a thought that I had turned the volume up on. Amazing how taking time to breathe and dialing down the anxiety by picturing lowering the volume on a radio knob worked for me. I'll do this meditation again.
I
Isla
Dimmer distraction
The idea of a dimmer is an idea I can work with. I got so distracted by trying to decide what the knob should look like that I forgot what had been making me anxious for a whole 3 minutes. Not sure that this is how it is supposed to work, but it worked.
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Susie
The Dimmer
This is such a simple and easily relatable image. As I focused on it, I could feel my breathing ease the tightness in my aching back and the subsequent anxiety I am feeling. A good meditation but I will need more than 3 minutes for relief.
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Rona
Pick your place!
I learned that the train isn't the best place to meditate, however much you need it (because it's too hard to switch off from the environment around you). Oh, and when you lose wifi it breaks your peace
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Patrick
Forgiving people
Today I learned that Jesus wants us to forgive people who have hurt us in the past and that is quite hard to do but if anyone can do it so can you and me 🙂
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Michelle
Dimmer
I like the concept of using a dimmer switch to reduce anxiety. However, today I'm stressed because I've been procrastinating something's that I really need to do and I need more motivation and the dimmer switch analogy was counterproductive for my needs this morning.
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Kevin
Dimmer
I particularly found the dimmer metaphor useful as I lay in bed for the night to ease my troubled mind and choppy thoughts before falling asleep.
A
Andrew
I love the dark
The feeling of being in the dark isn't so scary when you're an adult, because there's so much comfort in the dark. Once my eyes closed, I began to feel a lot better. The breathing exercises really help a lot too. Being able to breathe while listening to the meditation speech, is the most helpful part of the meditation. I also love the quiet pauses. That's what really makes these meditations better. I love it.
J
Jess
Dimmer
I learned that I am in control. Whenever I feel anxious or stressed I will use the dimmer concept.
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Makayla
Breathing
I learned to breathe, to control my breathing and awaken a form of relaxation within my body. To dim everything around me internally, the thoughts, the worries, all of it.
A
Anthony
Coming home
I have control when I am home. I can choose to dim down any stresses that have plague me that day. Relax, breathe in, and exhale.
G
Ginny
Gratitude
I am grateful for this meditation because it helped me notice the sound of rain on my window, the stillness in my body once I slow down my thoughts, and the inherent vibration of love I always carry with me. Thank you
K
Kari
The knob
This meditation has taught me that breathing and dimming the light on thoughts will soon brighten the positive ones.
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HANNAH
Progress
I can really see a difference between my first session and now. I am more so able to control my thoughts. My breathing is in alignment. I feel so calm. I love this practice.
R
Ria
Responsibility
I am responsible for my own happiness. My fear of being unsuccessful at anything makes me anxious. My anxiety is so counterproductive that it saps my energy for anything else. Learning to dial down the expectations to what I can do today. Controlling what I can and managing what I can’t.
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Rachel
Day 1 :
steady breathing helps lower my heart rate which makes me think less of what’s going on around me
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Harvey
The Dimmer
This practice may prove to be the most magnificent lesson for me to date. The use of still , self control, visualization compounded with a wonderful narration really works for me . I will be revisiting.
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Palisa
Light
I couldn’t concentrate on the dimmer and the volume. But it did help me to release some things that have been in my mind from work.
K
Kathleen
Dimmer
I could turn the dimmer switch off, I loved this session. This is the best session yet.
E
Everett
Bask
Sun bath all night join in joy inside and out total Breadhead dude I'm so happy birthday
L
Lexie
Day 20
Another bad day, where I always think to much and sometimes overthink things, and then I end up heart broken and sad. And I can’t help but these thoughts keep coming it’s like a never ending cycle, but this helped in a lot of ways and I’m grateful for that.
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Patty
Quiet time
Loved this meditation Gentle reminders to breathe in and out after each pause (which I particularly like). Turning down the dimmer as I relaxed different muscle groups...easy to follow and could feel that relaxation happening. Felt great; very peaceful session. Thank you. 🙏
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Sarah
It’s been awhile
It’s like im floating..i feel relaxed when i soften my shoulders and jaws. Thank you
C
Claudia
I was taking a relaxing lavender bath while listening and I absolutely loved “tuning down”
My thoughts were tuned down and For others, who think like me incessantly, never make a decision out of “fear” relax and let go if you feel harbored by a bridge of thoughts 🌻May god bless us all or the universe and give us a beautiful day full of light ❤️
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Maisy
Finals Prep
I woke up feeling stressed about finals and down because the weather was not so great, but this helped me keep my head level and get going on my studying without freaking out.
K
Keaira
Lesson 1
Turning the volume down on my stress helps access my feelings
J
Joy
The Dimmer
I learned that when I’m stressed I need to relax and focus on my body relaxing.
J
Jaclyn
Dimmer
I need to tone down the outside noise and stress to access my feelings
J
Jessi
Turn down the noise, turn up the light
I learned that only when I make the effort to turn down the noise of my inner dialogue do I allow space for my Higher Power to cast the problem in a new light.
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Paige
Turning Down
Sometimes it’s good to turn down the voices in our heads from our thoughts, and focus on the better things about ourselves, or our lives. By taking deep breaths and breathing out and turning down the knob can really help us to remember that it’s not always bad.
H
Hannah
Day Seven
This was a perfect meditation for me. The compliment of a guided session with breathing instructions is a perfect start to a Monday morning.
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Salama
What I learned
I learned that sometimes all you need is to BREATHE. It’s important to get a hold of yourself and just hold on.
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Jesslyn
Wingstop
I’m at the airport, and I won’t be able to continue my meditation streak if I didn’t do it now. But I’m also starving, so I ate and meditated at the same time. So when he said “breathe in” I would just smell my boneless chicken. If that doesn’t show you my priorities idk what will.
K
Kelsey
Dimmer
The dimmer really works. Very handy to turn off intrusive thoughts.
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Lauren
1/8/18
The dimmer image is rather effective. I found my mind to be quieter and a sense of calm washed over me.
C
Constance
Learned that
I have quite a few things on my mind troubling me. I need to remember to just BREATH as the worries are not worth the stress
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Sonya
Quieting my mind
I learned that I’m getting better at just listening to my new breath
S
Savannah
the powerful effect of breathing
Thats breathing can really help. It takes your mind off of other things when you have a focus on something... something so peaceful as breathing
B
Blair
Dimmer
The image of the light dimmer really spoke to me and helped me find something tangible to focus my worries on. I will try to use this dimming sensation / mindset when I feel myself begin to get ahead of myself and think too far into the future.
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Caitlin
Dim
Let yourself dim down your thoughts and take a moment to allow your mind to go blank.
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Rebecca
I feel more calm and soothed
I learned that breathing helps relax the body and soothe some anxiety but the sad thoughts are still there ..
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Suzila
Session 2
I need to meditate moree.. i start to enjoyed it.. as usual its important to control your breathing to calm our feelings..
A
Anna
Dimmer issue
I kept switching from one dimmer to another instead of fully relaxing
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Lyn
The Dimmer
If you can't change the situation, (try to) change the way you feel about it.
D
Dee
Self
Dimming stress from your life is just as important as bringing happiness to one self.
WJ
Walter J
Dimming..
Very effective & easy! Also very timely as we just had our first major family blowup yesterday (what’s a wedding without one, right?!). I needed to tune into it to help lower the energy of the miscommunication and this is a great visual to keep on hand to help do this! He also had a very soothing voice! ✌🏼❤️🌴
N
Nadine
Anxious
Sometimes when I’m feeling anxious, like today, when I do a meditation and focus completely on my breathing and clear my head, I can push the negative thoughts from my mind, enough to calm me down.
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Rachel
Trust
I need to trust more, in my own capabilities and let go of excess worry and anxiety.
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Ronda
Sad and confused
I began my mediation sad and confused. I am so confused as to how someone that I felt was my friend can turn the friendship off so quickly. This happens so often to me and I don’t understand it. The dimmer seemed to help a bit. Took my mind straight to what was bothering me and allowed me to push it away slowly. If someone has an answer to why people can be this was I sure would like to know the answer.
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Evie
Troubling Thoughts
When worries are embraced by imagining dimming them they seem less of an issue
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Nijae
I learned.
I relaxed my self & threw my problems away. I felt a calmness come over me & honestly almost fell asleep. I loved it.
S
Sabrina
The Dimmer
I felt significantly calmer and less stressed after listening to this meditation. Imagining my problems as a dimmer really “toned down” the significance of my worries.
B
Bre
The dimmer
I felt calm and relaxed and learned to sometimes let things slide and take deep breaths
B
Bre
Upset and calmer
I learned to just breathe instead and relax and to be calmer but it still didn’t change the fact that I’m still upset buts it’ll get better
D
Devin
Relax
I realized that relaxing and just letting go for a while really helps come my mind.
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Mirielle
The Dimmer
I’m still as sad, as stressed, and as anxious as I was before I started the meditation.
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Evelina
Clear minded
My mind did become much clearer after this exercise. My bad thoughts just got so toned down
E
Emery
Clear minded
It really helps me breathe better it makes me feel safe and healthy
A
Antionette
Different
More clear and attention spend more to detail it like blank of peace and space
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Hannah
Stress levels
I knows a physical and mental decrease in my stress levels almost instantly while listening to this morning meditation
C
Caroline
...
I fell asleep right after this. It was very nice. I was having a lot of anxiety so this helped
K
Kimette
Impending Death
I just learned that my father has been moved from his assisted care home to a full-time nursing home and that things aren’t looking good. Three minutes wasn’t enough to put a dent in my pain.
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Gwyn
Sadness
This guy I was dating, he purposely pushed me to my limits, I was caring and loving but he lost feelings for me and so he didn’t want to break up with me, he wanted me to break up with him so I would look like the bad person even though everyone knows he is the bad person. He just really hurt me and I fell in love with him. I am super depressed, I already had enough issues with life and he helped heal me but now he is part of the reason I am hurting. It really sucks, and this helped for a moment but it Dustin really help a lot.
M
Matthew
Not a bad way to visualize...
Lessening those things stressing me out tonight. Negatives from the day: 1) STILL no answer to my Social Security disability case today😡 2) Dish Network service has been spotty in the house for weeks 3) My wife discovered some physical damage to the front end of the family car this afternoon, and we cannot figure out when it might have happened! 4) Parent/teacher conference for youngest child Ariel brought to light several missing assignments...we KNOW they were complete, because they were homework WE helped her with! TURN DOWN THE DIMMING SWITCH!
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Cherish
Quieting our Thoughts
This would be a wonderful meditation to listen to at bedtime. In this meditation, Darrin gives us a visualization that we can use to quiet down our thoughts and thus, soften our bodies. I’ve always had a hard time getting a good nights rest since having my back injury, but especially since moving to Texas to be with my mom a few years ago. On a constant basis, I wake up periodically throughout the night. Perhaps it is the mattress, perhaps it is just my injury, I am not sure. Either way, I would always be comforted by laying next to my Kayleigh. Unfortunately, that beautiful comfort I had left me for Rainbow Bridge recently and in going, left a gaping hole in my heart. Thus, at night is when I feel my loss the greatest and when my racing thoughts are never ending. I began breathing in and out as I visualized a light (my mind) against a wall with a knob on it (my thoughts). With each breath, the knob turned and the light became dimmer, thus quieting my thoughts and softening my body. By the end of this meditation, my mind has been turned into a blank canvas. With the aid of this visualization and my breathing, my thoughts are quieting and my body has softened. I will definitely remember this visualization. Thank you, Darrin!