Mindfulness of Feelings Class Follow-Up
In this weekly follow-up, I’m offering many ways for you to work with the content that was presented in class. Please don’t feel pressured to do it all. Do what feels right to you. Trying to meditate daily might be enough! Some days, having the intention is even enough. But if you want more, I’m offering options to take it deeper.
In this class, we learned about and practiced mindfulness of emotions and feelings. Highlights from the class include:
- We practice mindfulness of feelings/emotions so we can relate with balance instead of reactivity/fear/getting hooked.
- The point is neither to stop nor react to feelings. It’s to know the feelings that arise with mindful, loving awareness. Then it’s possible to decide how you’ll respond to those feelings.
- The difficulty is not so much the emotional state itself but our resistance to it. When the resistance is gone, these feelings become workable.
- All emotions, even difficult ones, have intelligence and positive intention. If we push them away, we won’t uncover their wisdom.
- An attitude of respect (“This, too, belongs.”) and trust help us to be mindful of feelings.
- Notice where you feel the emotion in your body.
- Working with fear: Notice it, pause, and turn attention to your anchor.
- Long, deep breaths trigger a calming parasympathetic response that soothes the nervous system.
- R.A.I.N. (Recognize, Allow, Investigate, Nurture) can be done as a meditation in which you recall past experiences or in the moment when strong feelings arise.
- Journaling is another great tool for working mindfully with emotions. You could write with a pen and paper or digitally. Tip: You can have your journal set up as a Google Doc, and whenever something comes up, you can dictate directly into that document via your phone on the fly. This works wonders for me!
You can watch this week’s class HERE. Please note that this recording goes into greater depth about the practice of RAIN than we had time for in class.
- The opening meditation is about 5 minutes long.
- Teaching talk about Mindfulness of Emotions and Feelings begins at 6:15.
- Discussion of RAIN begins at 24:54.
- The Mindfulness of Emotions guided practice begins at 34:14 and is 13 minutes long.
This Week’s Homework
- Aim for meditating at least 15 minutes/day.
- Experiment with one or more the guided meditations below and any practices you enjoyed from previous weeks.
- Record each meditation session in your Mindfulness Meditation Practice Log or journal. Include what you noticed during your sitting, what challenges or insights arose, and what questions you wish to ask during the next class.
Please remember that any meditation is better than none! If you don’t have time to meditate on a given day, you might try:
- Going to sleep listening to a guided meditation
- Taking a few minutes to imagine yourself in the most beautiful, soothing place
- Pausing to take three conscious breaths throughout the day
- Breathing with your sleeping child
- Stepping outside and feeling the sun on your skin, watching or listening to birds, observing a bee pollinating flowers, watching the clouds drift through the sky, gazing at the stars, being mindful of sounds, etc.
- Taking time for gratitude by writing down five things you’re grateful for each day and pausing to savor pleasurable experiences. (Here is a blog post I wrote that might be helpful.)
- Breathing with the Breathe Bubble on Calm.
- If you’re in need of soothing or calming, you might want to check out the Magic Flowers Visual Healing App or filmmaker Louie Schwartzberg’s Netflix series of breathtaking nature videos, including time-lapse flowers.
Questions to Reflect on
- What feelings were and were not allowed in your family?
- What range of emotions are OK for you?
- What’s outside of your comfort zone?
- What are you unwilling to feel?
- How do you experience feelings (mind/thought, heart, body, or a combination)?
Live Guided Meditations
I invite you to join me for live, guided meditations on Tuesday mornings at 8:30 through Schuylerville Public Library. Register HERE to receive the Zoom links. There’s plenty of space, so if you have any trouble registering, let me know! Each meditation will be around 20 minutes long – 30 minutes at most.
Pre-Recorded Guided Meditations
Choose whatever meditations resonate most.
Mindfulness of Emotions
Susan Meyer (12 min.)
R.A.I.N. of Self-Compassion
Susan Meyer (16 min.)
The RAIN of Self-Compassion
by Tara Brach (11 min.)
On Insight Timer
The RAIN of Self-Compassion (same meditation as above)
by Tara Brach (11 min.)
May your practice be fruitful this week! This is important work you are doing. I look forward to seeing you in the next class. Until then, please feel free to email me (firstname.lastname@example.org) with any questions you may have.
Survey: Future Programming
I’m in the process of planning upcoming mindfulness programming and invite your input! This is a very brief survey. Just scroll down to see the questions.
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