To be mindful of emotions, it is important to pay attention to the three basic components of an emotion: thoughts, physical sensations, and emotional mood. It is important to identify the emotion without judging it and examine the present moment of the feeling without getting caught up in the past or future.
Welcome to our 3-day online course on Mindfulness of Emotions!
Throughout this course, we will explore the importance of being mindful of our emotions and how they can positively impact our well-being. By paying attention to the three basic components of an emotion – thoughts, physical sensations, and emotional mood – we can develop a deeper understanding of ourselves and navigate our emotions more effectively.
1: Awareness of Emotions
In this lesson, you will be introduced to the process of mindfulness of emotions. Using the provided handouts – the Awareness of Emotions process and the Wheel of Emotion – you will practice identifying and naming your feelings without judgment. You will also learn to observe your emotions without getting caught up in the accompanying thoughts or stories, and instead focus on the present moment of the feeling.
Lesson 2: Mindfulness of Emotions Guided Meditation
In this lesson, we will explore a guided meditation exercise specifically designed to enhance your ability to tune into your emotions. By practicing observing your emotions without judgment and noticing where they manifest in your body, you will develop a greater level of self-awareness and presence.
Lesson 3: Core Heart Feeling
In this lesson, we will delve into the concept of core heart feeling and its impact on our well-being. Through a guided audio recording, you will be guided to focus on your heart area and recall feelings of appreciation, gratitude, love, or caring. This exercise will help you experience positive changes in heart rate variability and cultivate a sense of emotional well-being.
Lesson 4: Journaling
Journaling is a powerful tool for enhancing the effectiveness of your mindfulness practice. In this lesson, you will be provided with journal prompts to respond to in writing, drawing, or verbally. This process will allow you to reflect on your experiences, deepen your understanding of your emotions, and further integrate your mindfulness practice into your daily life.
By the end of this 3-day course, you will have gained valuable skills and tools to become more mindful of your emotions, understand their underlying components, and navigate them with greater ease. We are excited to embark on this journey with you and help you cultivate a more mindful and emotionally balanced life.
To be mindful of emotions, it is important to pay attention to the three basic components of an emotion: thoughts, physical sensations, and emotional mood. The thoughts or story that accompanies the emotion can pull us away from being present and mindful. Therefore, it is important to identify the emotion without judging it and examine the present moment of the feeling without getting caught up in the past or future.
This advanced mindfulness tool helps to tune into emotions, observe and examine them, and notice how they show up in the body. By cultivating mindfulness of emotions, we can build resiliency and decrease the tendency to get hijacked by emotions that can sidetrack us and lead us to undesired places.
Studies have suggested that practicing techniques that promote coherence in the heart, including imagining core heart feelings, may have a substantial impact on reducing symptoms of depression and anxiety 3. These findings suggest that the benefits of such techniques may outweigh traditional factors including age, blood pressure, cholesterol levels, and smoking 4. Additionally, research has indicated that HeartMath’s Em Wave program (HeartMath) significantly improves heart coherence and reduces symptoms of anxiety 1, 2. The program's techniques, involving the visualization of positive emotions, have been shown to have a beneficial effect on physiological measures of heart coherence 2.
By increasing your awareness of emotions as they surface, mindfulness practice enhances emotional self-regulation and resiliency. Now that you have honed in on these skills, consider journaling to reinforce your learning and promote continued growth.
Mental Health Disclaimer: Meditation Practice as a Complementary Tool, not a Replacement for Prescribed Medication or Therapy by a Licensed Professional
We want to emphasize that while meditation practice can be beneficial for mental health, it should be viewed as a complementary tool and not a substitute for prescribed medication or therapy administered by a licensed professional.
Consult a Licensed Professional: If you are experiencing mental health challenges or have been prescribed medication or therapy, it is important to consult with a licensed professional before incorporating meditation into your routine. They will be able to assess your specific needs and provide guidance on how to integrate meditation safely and effectively.
Individual Results Vary: The impacts of meditation practice on mental health can vary greatly from person to person. While some individuals may experience positive effects, others may not. Therefore, it is essential to understand that meditation is not a guaranteed solution for addressing mental health issues.
Not a Replacement for Professional Assistance: Meditation should not be considered a replacement for professional assistance. If you require medication, therapy, or other treatments, it is crucial to continue following the advice and recommendations of your licensed healthcare provider.
Monitoring Progress and Adjustments: If you choose to incorporate meditation into your mental health routine, it is important to monitor your progress and be open to adjusting your approach if needed. Regularly check in with your licensed professional to discuss any changes in your mental health and make necessary adjustments to your treatment plan.
Possible Risks and Precautions: Although meditation is generally considered safe, it is not suitable for everyone. Some individuals may experience discomfort, agitation, or other negative effects. If you experience any unusual or problematic symptoms during meditation, it is essential to stop the practice and seek advice from your licensed professional.
Remember, every individual's mental health journey is unique, and what works for one person may not work for another. Always prioritize your well-being and consult with a licensed professional to ensure you are receiving appropriate care tailored to your specific needs.