Mindfulness Exercises

Emotional Validation


Processing and understanding emotions can be difficult. This free mindfulness exercise for emotional validation can help you clarify and process them.

To begin this Mindfulness Exercise on Emotional Validation, 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:

Each and every day, we’re faced with challenging situations. Sometimes, the challenges of daily life can bring uncomfortable, difficult emotions to the surface. Unfortunately, many of us find ourselves in circumstances that make it challenging to acknowledge and accept these emotions for what they are. We tend to downplay them, have trouble accounting for them, and far too often end up attempting to suppress them.

This approach to handling our emotions and emotional validation can be incredibly damaging as time goes on. Rather than suppressing and ignoring the way that we feel, it’s important to acknowledge our emotions for what they are. This allows us to process them, at which point we can move on from a situation rather than feeling trapped by it.

mindfulness exercise, you’ll be guided down the path of emotional validation. This technique allows us to cope better with both our emotions, as well as the emotions of others with whom we maintain relationships.

The technique itself is fairly simple. To start with, you’ll be asked to identify whatever emotion it is that you’re 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 acknowledge and accept the emotion for what it is. This involves accepting the feeling itself, rather than struggling to deny the reality of your current situation. Finally, you’ll work to identify reasons for why you’re feeling a certain way, which will help you to better understand where the feeling comes from.

By practicing these techniques, you’ll be able to better cope with how your feeling. Because you’re not attempting to suppress a particular emotion, you’ll find that you’re able to move past it much faster than you have in the past.

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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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