Mindfulness and Emotions

Mindfulness is defined as being aware of the present moment—both within and without—the way it is, non-judgementally. When we develop the ability to stay in the present moment using our breath or any of our senses as an anchor, we begin to become aware of our emotions, feelings, and thoughts.

Mindfulness isn’t about suppressing or getting rid of emotions to attain equanimity; it’s about engaging with our emotions more skilfully. Most emotions are a blend of physical, mental, and affective experiences. For instance, when we become angry, physical changes like muscle tension and a sensation of heat occur, along with a conceptual storyline explaining the anger. There’s also a felt sense component, which we may often overlook.

When we sit in awareness, various thoughts and emotions flood our mind. They may be vague emotions like restlessness, agitation, or stronger ones like fear or sadness. The first step is to observe and acknowledge these emotions. This is a departure from our normal practice of distancing ourselves from uncomfortable emotions. Acknowledging emotions allows them to be as they are, sans judgement.

The next step, then, is to label the emotions, such as fear, anxiety, or sadness. The second step is to name the emotions. Dr. Daniel Siegel, a clinical professor of psychiatry at the UCLA School of Medicine and executive director of the Mindsight Institute, recommends an exercise called ‘affect labelling’. This process allows us to ‘name it to tame it.’

Creating space is an essential third step to emotional mindfulness. The reason emotions can often become so overwhelming is because they appear so close to us, leaving no space between us and the emotions. When we say we are angry or hurt, we imply that we are the emotion itself. It is akin to a hand covering our eyes, preventing us from seeing anything.

The next step is to stay with the emotions. One cannot overstate the importance of simply staying with the emotions and feelings. The practice of mindfulness increases our ability to stay with our emotions and feelings. Only by becoming adept at staying with our emotions do we gain the valuable insight that our emotions aren’t as permanent and dense as we believe.

The final step is the anatomy of an emotion. Neuroscientist Jill Bolte Taylor’s pioneering work has clearly demonstrated the nature of our emotions and their anatomy. She suggests that an emotion, left alone, lasts only 90 seconds. When triggered by a thought, the brain releases chemicals that surge through the body, creating a physiological response. Within 90 seconds, the chemical components of the emotion dissipate from the blood, and the chemical reaction ends.

As Pema Chödrön explains, if we mindfully become receptive to the sensation or emotion without dwelling on the story or thoughts behind it, we can flush it out of the system. The steps include acknowledging the feeling, being completely present and open to it, feeling it completely, but discarding the storylines and thoughts about it.