Mindfulness Daily Check-in 8th May 2019

Today is all about emotions!

There are moments in life that are hard, painful, scary and difficult to endure. There are times when we feel anger, anxiety, grief, embarrassment, stress, remorse or other emotions that are difficult to process.

In these trying times we often want to escape the pain, drown it out or push it away somehow. We may begin a mental struggle with the pain trying to mentally talk our way out of it, or we distract ourselves with activities or drown it out with food or drink. We try to avoid it by all means, it feels too scary to fully explore it so we want to deny it's existence.

All these ways of avoiding pain only perpetuate it in the long run. Avoidance creates suffering and keeps us from living fully and in the present. Through mindfulness you can learn to turn your difficult emotions into your greatest teachers and sources of strength.

How?!

Instead of ‘turning away from pain in avoidance we can learn to gently ‘turn towards what were experiencing. We can bring a caring open attention toward the wounded parts of ourselves and make wise choices about how to respond to ourselves and to life.

Here are a few ideas to work mindfully with our emotions and learn to process them healthily..

1. Stop, Turn Towards
Once you have become aware of the feeling, stop for a moment. Take a deep breath and then ‘sit with the anger, shame, guilt, anger, anxiety, frustration and fear. Dont inhibit it, suppress it, ignore it or try to conquer it. Just be with it with an attitude of open curiosity and acceptance. Once we learn acceptance, we can walk through what is holding us back with more confidence and ease.

2. Identify The Emotion
Acknowledge the emotion is there. If you are embarrassed, you can specifically recognize that feeling. You can mentally say to yourself, for example, I know there is embarrassment in me. Even if it takes you some time to identify the emotion that is okay, it can take time especially when there are a few emotions going on for you.

3. Acceptance Of What Is
When you are embarrassed, or feeling another difficult emotion, you dont need to deny it. You can accept what is present. Through your mindful acceptance you can embrace or hold the feeling in your awareness– this alone can calm and soothe you. This is an act of self-compassion and responsiveness to your own distress, and it is so much more effective than punishing yourself for having this feeling.

See if you can open to feeling what you feel. Opening to it means to see what is there fully without suppressing, rejecting, ignoring or trying to be ‘stronger than the emotion.

By opening and embracing the emotion you create a mental space around it and witness it instead of being enmeshed in it. Be creating this space youll discover that you are not your anger, your fear or your pain. You are much larger
than that.

Think of embracing your difficult emotion in your arms like a mother holding her upset child. This can help you to channel your emotions and self-soothe.

4. Realise The Impermanence Of All Emotions
Acknowledge that all emotions are impermanent. They arise, stay for a while and then disappear. They come and go in you like waves in the sea, cresting and receding. Your task is simply to allow this current wave to be and to witness, with patience, as it continuously changes form and eventually disappears.

We often take emotions (especially negative ones) very personally but mindfulness invites us to view them as simply mental events passing through- temporary waves in our ocean of awareness.

It can be helpful to say to ourselves, "This is temporary and this feeling will not last forever, what is it trying to tell me?"

5. Investigation & Response
When you are calm enough, you can look deeply into your emotion to understand what has brought it about, and what is causing your discomfort.

It may be that particular kinds of thoughts were the cause. You may have been worrying unnecessarily about something or someone and that generated feelings of anxiety. Perhaps you were ruminating on a random comment a colleague said last week and it created anger or embarrassment.

You may also find that you have particular values, beliefs, expectations and judgments about how you should behave or be seen by others that contributed to the emotion. Perhaps an event has happened and your response is perfectly natural or perhaps an old habitual reaction. Allow the light of your mindful awareness to help you gain insights into the emotion.

You may then reflect on how you want to respond to what is happening. This may be take the form of simply realizing that your thoughts are not reality and therefore not taking them seriously. It could be that the simple embracing of the emotion is all you need to do for now, or it could be that a response is needed to a situation that has arisen in your daily life.

Trust yourself to choose the appropriate response. Find self-compassion, forgiveness and love for yourself.

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