Mindfulness Of Emotions

We all experience emotions continuously throughout the day.

They often start as a small nudge,

Gradually increasing in intensity until eventually it decreases.

This is much like the waves in the surf at the ocean shore.

They start slowly offshore,

Build as they come into shore,

And then slowly recede only to be replaced by new waves in a continuous cycle.

This exercise will help you tune into your emotions,

Your judgments about them,

And their wave-like ebb and flow.

Take a few moments to focus on your breathing.

Just notice your breathing without changing it.

Notice how you feel emotionally in the present moment.

Without judging,

Just be aware of how you feel.

What feeling are you experiencing?

Name the feeling.

Is it pleasant or unpleasant?

Notice if it feels good or not good.

Is the feeling steady or coming and going?

Is it changing in intensity?

How is it changing?

Gently maintain your attention on your emotion.

Have you felt this emotion before?

Is it coming from the past or the present?

What is the present moment of the emotion?

How are you breathing?

How does your posture match the feeling?

How does the emotion show up in your body?

Is there any part of your body that is uncomfortable?

Have you noticed this body sensation before?

Are your muscles tense or relaxed?

What is your facial expression?

As you notice thoughts,

Simply acknowledge them,

Dismiss them,

And bring your attention back to your emotion.

Allow and accept instead of judging.

As one emotion subsides and another emotion arises,

Simply repeat the process.

Allow,

Accept,

And name the feeling.

Remind yourself that you are not your emotion.

Investigate the present moment of the emotion you're feeling.