Emotional Awareness Meditation

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To begin this Mindfulness Exercise on Emotional Awareness, please bring kind awareness to

– why you chose this topic
– how your belly, chest, and head each feel when you reflect on this topic
– the emotions that you can associate with these visceral feelings
– the positive or negative impact of any stories you believe in regarding this topic
– the consoling/humbling/inspiring fact that many others are feeling similarly about this topic as you
– how you will feel with increased awareness around this topic
– when you can apply increased mindfulness to this topic in your day-to-day life

Here is your online worksheet:

Emotional Awareness Meditation

Mindfulness has the capacity to bring peace to our daily lives. When we engage in mindful practices, we can bring greater awareness, clarity, and equanimity to our day to day experiences. This leads to greater balance and less of the intense swings in mood that can throw us off kilter for days at a time.

Perhaps nowhere is mindfulness more useful than in coming to understand our emotional states. Many people simply experience emotion, without ever coming to understand where the emotions themselves come from, what their purpose is, or how we might best handle them. Too often, we allow our emotions to overtake us: they get in the driver’s seat, so to speak, and we’re powerless to change course–even when we’re not happy with the direction we’re headed in.

Mindfulness exercise for emotional awareness

In this mindfulness exercise, you’ll focus on achieving greater equanimity when it comes to your emotions. By practicing this exercise, your emotions will cease to control you: you’ll be able to experience them in a more measured, thoughtful, and mindful way.

It’s important to understand that we often fail to achieve direct contact with our emotions. We might think that we understand our emotional states because we can name them, but this is not the same as direct contact. Being in direct touch with your emotions means knowing where they originate in the body.

When you practice getting in touch with your emotions directly, you stop worrying about the conceptual schemes surrounding them and focus instead on the way that you’re actively experiencing a given emotion in your physical being.

Processing emotions

By letting go of the concepts surrounding our emotions, we’ll be able to process how we feel and let go quickly. When you’re able to let go of an emotional state, rather than holding onto it for hours, days, or even weeks, you’ll be free to experience your emotions without fear of them “taking control” of your life.

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About the Author Sean Fargo

Sean Fargo is the Founder of Mindfulness Exercises, a former Buddhist monk of 2 years, a trainer for the mindfulness program born at Google, an Integral Coach from New Ventures West, and an international mindfulness teacher trainer. He can be reached at [email protected]

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  • […] feeling. You can use other mindfulness techniques to help you accomplish this, including the Emotional Awareness Meditation (as outlined in another mindfulness exercise). If you can’t come up with a name for the emotion, don’t worry. Next, you’ll work to […]

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