Prompted by an inquiry from a reader, I wrote last time about the importance of introducing mindfulness to our emotional experiences. Emotions come and go, like the passing sound of an express subway train. We have a slight feeling that grows in intensity until it reaches a peak, then subsides. This exercise will help you become more aware of your personal experience of various emotions, your judgments about them, and their natural ebb and flow. Please allow about 10 - 15 minutes of uninterrupted time for the activity.
Take a few moments to focus on your breathing.
Notice how you feel emotionally in the present moment.
Do you feel good or bad?
Are you happy or not happy?
Is it pleasant or unpleasant?
What word best describes the specific emotion that you're feeling?
Gently maintain your attention on your emotion.
How intense is your feeling?
Does it change over time or remain the same?
How do you breathe while experiencing this emotion?