Lezione 1
Emotions & Thoughts
In deepening our understanding of emotions, it’s important to learn to distinguish between thoughts and feelings. When we focus our awareness enough to recognize exactly what is happening inside of us, we can begin to see the tight connection between these two things. And when we understand the power we have over our own thoughts, our relationship with our emotions can change.
Lezione 2
Pausing to Create Space
A mindfulness practice taken into our day-to-day life can change everything. But it is the skills of awareness, learned in meditation, that help us to do that. Mindfulness helps us to stop what we’re thinking and doing, and to check in with ourselves and how we are feeling. When we learn to do this before we act, we create a critical space that can help us reclaim emotional freedom.
Lezione 3
Patterns & Choices
Emotionally charged situations often lead us into patterns of behavior. When we learn the skills to recognize these patterns, we begin to understand how much choice we have in these repetitive cycles-- the choice to act or react differently to challenging situations. This is an excellent starting place for real change!
Lezione 4
Emotions as Messages
An important part of navigating emotions is having realistic expectations about them. It’s unrealistic to expect to be happy all the time. Our humanity and even biology is structured such that we can feel hundreds of different emotions; some pleasant and some challenging. But each one plays a role in learning about ourselves and our relationship to the world and to others. Each one has a message for us.
Lezione 5
Welcoming All Emotions
With the knowledge that a wide range of emotions is an integral part of our human experience, we can learn to expect and even welcome them. Understanding that they each have a purpose! Your mindfulness practice will help you to recognize them as they arise, identify what it is you are feeling, and then with time, you will learn to welcome them as they come, knowing even challenging emotions can serve you, if you let it move in, relay its message, and then continue moving out.
Lezione 6
Working With Emotions
Turning towards our emotions with a full awareness allows us to get to know that emotion. When we can let go of the fear of discomfort, set aside the judgment and the thoughts that can attend that emotion, we can begin to look it squarely in the eye and understand our relationship to it. With practice, this sort of pure awareness and acceptance of each and every emotion will help us to work with them, instead of against them.
Lezione 7
Awareness During Emotions
Simple awareness can rob our emotions of their momentum. In the chaos of the moment or situation, it can be difficult to separate ourselves from our thoughts and feelings-- but that’s exactly where our potential lies! Mindfulness in these moments can stop a train of thought or behavioral patterns from wrecking. We can do this!
Lezione 8
Staying in Control
While we can’t often control the emotions that arise inside of us, we can learn to tune in to the process of their arising and movement. Staying right with that emotion and noticing how it shows up in the body, considering its purpose, and then consciously deciding not to get trapped in cycles of thought that fan the fire-- this is how we control our emotional responses, instead of letting them control us.
Lezione 9
Mindfulness at Any Point
Reflection is also a perfect place to bring mindfulness into your life. Learning to look back on challenging emotional situations can give you great perspective and help you prepare for future challenges. As we deepen our awareness practice, we will, with patience and compassion, begin to wisely anticipate scenarios in which we can respond in a better way, and then to apply the skills we’ve been honing to act next time with calm and equanimity.
Lezione 10
Finding Freedom in Emotions
Your time spent in meditation and practicing mindfulness in your everyday life will change it. Every time you bring awareness to your inner world, you are becoming more skillful in navigating it. Emotions are part of the human experience, and can be used to help you get to know yourself and your family better. As you learn about them, recognize the patterns they have created for you, and reflect on choices made around them, you will open yourself to a greater freedom and a more easeful way of living.
