You might focus on brahmavihara meditations that don’t need to involve deeply concentrating the mind. These tend to be more about cultivating deep habits of thinking kind thoughts while holding a target in mind. Enough of this helps to make it more likely that those kinds of thoughts might come up automatically (especially in more stressful situations).
In case you’re unfamiliar, the basic instructions look like this (with most of the jargon stripped away for the group’s reading pleasure): One at a time, for each person in {someone you’re close with, yourself, someone you’re not close with, someone you have a hard time with}, hold the target in mind and think “Be happy. Be healthy. Be safe.” (or whatever equivalent phrases make sense to you) at a pace that lets you connect with each thought. No need to feel a certain way about it, just think about what each thought means and notice if any feelings do come up. Repeat for a few minutes for each person, or until you get where you’re going if that’s your inclination.
My understanding is that seeing the metaphorical matrix is something you (usually) have to work at on purpose, so I’d guess you simply don’t have to go any further than you want to on that front. Holding back on both concentration practices (which may produce altered states) and insight practices could be the ticket, but I should think it likely likely to make brahmavihara practices a bit harder if you don’t have at least some of the other two.
All that said, most of the mood benefits I’ve gained from my own practice have been a result of getting a better handle on reality, so you may find that you’re working at cross purposes with yourself on this one. And as with all things, remember to review your preferences, systems, and habits from time to time and see if everything’s working together the way you want it to.
You might focus on brahmavihara meditations that don’t need to involve deeply concentrating the mind. These tend to be more about cultivating deep habits of thinking kind thoughts while holding a target in mind. Enough of this helps to make it more likely that those kinds of thoughts might come up automatically (especially in more stressful situations).
In case you’re unfamiliar, the basic instructions look like this (with most of the jargon stripped away for the group’s reading pleasure): One at a time, for each person in {someone you’re close with, yourself, someone you’re not close with, someone you have a hard time with}, hold the target in mind and think “Be happy. Be healthy. Be safe.” (or whatever equivalent phrases make sense to you) at a pace that lets you connect with each thought. No need to feel a certain way about it, just think about what each thought means and notice if any feelings do come up. Repeat for a few minutes for each person, or until you get where you’re going if that’s your inclination.
My understanding is that seeing the metaphorical matrix is something you (usually) have to work at on purpose, so I’d guess you simply don’t have to go any further than you want to on that front. Holding back on both concentration practices (which may produce altered states) and insight practices could be the ticket, but I should think it likely likely to make brahmavihara practices a bit harder if you don’t have at least some of the other two.
All that said, most of the mood benefits I’ve gained from my own practice have been a result of getting a better handle on reality, so you may find that you’re working at cross purposes with yourself on this one. And as with all things, remember to review your preferences, systems, and habits from time to time and see if everything’s working together the way you want it to.
Stay safe. :)