Mindfulness of Emotions

We all have different ways of managing stress and regulating our emotions. Some people love to go for a run, others dance or sing out loud to their favorite music, many eat a pint of ice cream - so what works for you? Where does mindfulness meditation fit into your emotional, self-care routine?

Mindfulness techniques like the 3 C's or Name It to Tame It provide tools to be with our emotions, self-regulate, and offer ourselves kindness.

The 3 C's invite us to pause and:

Be Curious - With curiosity, notice what's here right now. Are there sensations in the body, what thoughts are present, what emotions do you notice. Can we be curious without judgment or reaction?
Extend Compassion - Extending compassion toward ourselves, especially during times of heightened or unpleasant emotions, allows us to hold ourselves tenderly and with great care. We can remind ourselves that we're not alone, and that all people feel this way sometimes (it's part of being human). We might pause to notice our inner-strength, as we have overcome other challenges or difficulties. We can send a heartfelt wish to ourselves for an end to our suffering. We can wish that we feel at ease and supported.
Rest in a Calm Center - Pausing again to rest within ourselves, noticing again how we're feeling. We might find ease resting with awareness on our breath, or sensing the feet resting on the floor. What does a calm center feel like for you?

Another helpful mindfulness technique is Name It to Tame It, where again we can pause and notice what's here right now. Are there sensations in the body, what thoughts are present, what emotions do you notice? Once you've paused to notice what's here - Name It to Tame It, and in doing so, we start to calm the brain's emotional center. As Dr. Dan Siegel shares, it signals the brain to send soothing neurotransmitters to our amygdala and the brain’s emotional centers, calming our bodies and minds, and helping us feel more in control. (link)

We've found that mood meters, as often used in schools and educational settings, are great tools for finding language around emotions. Marc Brackett, Ph.D., creator of the RULER method (image below), provides a full spectrum of language around emotional awareness. Take a look and let us know what you think. How does it feel to name it to tame it?

Whatever words you choose to describe how you're feeling, we hope these techniques and resources support you in some way. Feel free to send me an email, and let me know how you're doing.

Warmly,

Julia

Below you'll find resources around Mindfulness of Emotions, and access to a new program coming this March/April on Wednesday evenings.

Introduction - Mindfulness of Emotions

Erika's 30 Min. Mindfulness of Emotions Meditation

Dr. Dan Siegel's Name It to Tame It - Video

New Program: Building Resilience through Self-Care and Compassion