Emotional Mindfulness: How to be Aware of Your Own Emotions

Getting to experience a wide range of emotions is normal for us humans. Human emotional experience comes in many forms, from uplifting emotions such as joy and happiness to more complex ones like rage and grief. Emotion mindfulness is the practice of being aware of whatever feeling we are experiencing – with kindness, curiosity, and non-judgment. While this might not be an easy practice, it may be improved over time.

What Emotional Mindfulness Is and Isn’t

As mentioned previously, mindfulness of emotions is the practice of paying careful and curious thought to our emotional experiences without passing judgment. Many of us understand how tough this can be, especially when confronted with powerful emotions such as grief, anger, or envy. It is, however, a skill that can be honed by reading books to help with mindfulness and practice.

Whenever we are mindful of our emotions, we do that without determining whether they’re good or bad, wrong or right. When you experience anger, for example, you tend to pay attention without attempting to think about the validity of the emotion you experience. Instead, you pay attention to the experiences we are having (i.e. a feeling of tightness in the shoulders or a sudden increase in your body temperature, which makes you feel hot). “I really should not be feeling this way” or “I’m entitled to feel this way” are both voices that express awareness. We don’t have to judge what we feel.

Moreover, mindfulness of emotions is not a technique that you can use to ‘try to get rid of’ or avoid our feelings. The objective is not to change via force or will, but our emotions may transform or transmute as a result of this practice. It’s also not about clinging to our feelings. This is a simple exercise of quiet observation that enables us to accept our current reality as it is.

How to Develop Emotional Mindfulness

It is simple to practice mindfulness of our emotions, but it does not mean that it is easy. Even though awareness is simple, it might be difficult to calm the mind and just tune in with curiosity and kindness. Think about putting the following techniques into practice if you want to learn how to be more aware of your emotions. This method is beneficial for any uncomfortable emotions you may be feeling.

Keep in mind that mindfulness of emotions isn’t really a replacement for therapy and sometimes it can worsen feelings. Please check with a healthcare expert if you have experienced serious trauma in the past, have any existing mental health concerns, or have any sign that this practice could be difficult for you.

Choose a secure area where you may practice

First of all, we can effectively practice mindfulness of emotions if we’re in a safe and welcoming environment. Choose a secure and grounded location to sit, relax into a comfortable position, and breathe deeply to clear your mind. You could also choose to practice with a qualified instructor.

Acknowledge what is present

Start by observing what is already present. Which feeling do you recognize? Instead of connecting your ‘I’ identity to the emotion when you recognize it, consider if you can just observe that it is there. In other words, rather than expressing ‘I am angry,’ you can mentally record ‘anger.’ This assists to put some space between you, the observer, and the feeling you’re looking at. Allow the energy of curiosity to flow into this activity as well.

Be mindful of what your mind is telling you

You may have become mindful of concepts or narratives that the thinking mind is telling you as you perceive what is here. Is your mind, for instance, repeating the events that lead to these feelings? Were you attempting to figure out how you’ll ‘get through this? Any thoughts that spring to mind should be noted, and then you should return to your immediate experience of this instant. Concentrate on your breathing or another grounding anchor if it does become overpowering at any point. Also, keep in mind that you are in charge of your meditation.

Remain aware of what’s going on in your body

We can also cultivate awareness of emotions by observing how the feeling manifests itself in our physical existence. From the crown of your head to your toes, scan your body carefully and lovingly. Is there anything that comes to mind when you think of this emotion? Coolness, tingling, tightness, warmth, or something else could be present. Anything you see, approach it with caution, curiosity, and patience.

Use self-compassion to your advantage

Self-compassion must also be incorporated into your mindfulness training. When confronted with certain feelings, you may find yourself being harsh on yourself. Allow yourself to be loved, cared for, and supported from inside. If you’re having trouble cultivating self-compassion, think about what you’d say or how you’d treat a loved one who was going through the same thing. Give yourself the very same attention you’d give them.

Let the situation change

Finally, you must accept the fact that everything is subject to change. This doesn’t necessarily need to be forced as it will happen spontaneously. Take some deep breaths and try if you can lighten that grasping with your next exhalation if you see yourself hanging onto an emotion. Develop patience and, as usual, extreme caution.