We have looked at some of the easier of the mindful practices. Lets ramp it up a little bit today.
Now we can start Being mindful of emotions to help us stand back from the emotion, understand it, not to fear it or
struggle against it, and it can have the added benefit of reducing the distress (although the aim is to learn to accept the experience, rather than lessen the distress).
Bring your attention to the breath. Notice your breathing as you slowly breathe in and out, noticing the sensations as the stomach inflates on
the in-breath, and deflates on the out-breath. Notice the feelings, and what it feels like.
Name the emotion:
1 What is it?
2 What word best describes what you are feeling?
3 Angry, sad, anxious, irritated, scared, frustrated…
Accept the emotion. It’s a normal body reaction. It can be helpful to understand how
it came about – what it was, the set of circumstances that contributed to you feeling
this way. Don’t condone or judge the emotion. Simply let it move through you without resisting it, struggling against it, or encouraging it.
Investigate the emotion.
1 How intensely do you feel it?
2 How is you breathing?
3 What are you feeling in your body? Where do you feel it?
4 What’s your posture like when you feel this emotion?
5 Where do you notice muscle tension?
6 What’s your facial expression? What does your face feel like?
7 Is anything changing? (nature, position, intensity)
What thoughts or judgements do you notice? Just notice those thoughts. Allow them
to come into your mind, and allow them to pass. Any time you find that you’re
engaging with the thoughts – judging them or yourself for having them, believing
them, struggling against them, just notice, and bring your attention back to your
breathing, and to the physical sensations of the emotion.
If any other emotions come up, if anything changes, simply notice and repeat the steps
above. Just notice that the feelings change over time.
Explore and Enjoy