Practicing mindfulness can help us to get to know and to befriend our experiences, no matter what kind of experience it may be. When first beginning practice, it can be challenging to identify various emotions and their correlated thoughts, body sensations and behavioral impulses.
Identifying emotions is helpful for a variety of reasons. On a physiological level, it transfers energy from the very primal “emotion brain” of the amygdala to the area of the brain dedicated to helping us organize, remember and make sense of information. When we identify and label an emotion, we are essentially activating a part of the brain that can help us to problem-solve, inhibit undesirable behavior or respond more effectively to what we are experiencing. We still may choose to deal with that emotion in a more primal way (say, slamming your fist into the wall) but at least more of our cognitive resources are engaged and this action is more intentional.
Furthermore, once an emotion is identified, you have more information to work with. Rather than trying to slog blindly through a muddy and sort of icky, disconcerting experience, we can instead be more aware of what we’re experiencing, how long it might last, and what kinds of things might be able to make the experience more manageable. That being said, emotional events do not consist only of the “negative” stuff. Greater awareness of joy, pride, wonder, love and all those positive (for most people) feelings can be very useful as well. When we make note of a good feeling, we are essentially saying, “Hey, this is good stuff. I am going to pay attention.” And the more we cultivate emotional recognition, the better we can be at catching and enjoying a similar emotion in the future.
Mindfulness to emotion can be a tricky topic to introduce. We humans are generally great walking cascades of emotion from one moment to the next so pinpointing what is happening takes practice. Plus, we are collections of learned emotional associations that can be triggered by very subtle or even subconscious stimuli, for instance: a barely noticeable but familiar smell -> memory of your first love -> feelings of nostalgia.
One useful tool I’ve found for helping people to practice takes the form of a handy little device, called “Feeling Magnets.” The founders recently offered me a chance to test this little metal box and its myriad magnets with mindfulness class participants. I found it to be a very useful. It is not very technical- always a plus for me- and due to its portability and discretion, facilitates regular emotional checking-in. Plus, it gives the user an opportunity to put words to their emotional experience, explore emotion/behavior patterns and ultimately, to step back and respond to emotions in a more mindful way. Seeing the emotions you are experiencing written in front of you can help to strengthen the neural connections that will ultimately contribute to the building of a new habit: checking-in, recognizing and validating your emotional experience, and choosing how to proceed.
As a big fan of visual reminders and cues, I recommend this simple but effective tool to mindfulness enthusiasts and those who are curious about their emotions. Anything that helps us to witness and wonder at the incredible capacity of our mind gets a gold star from me.
(Image courtesy of Stuart Miles / FreeDigitalPhotos.net)