The Emotional Experience Emotions are complex occurrences that can be most simply understood as a combination of physical sensations and thought patterns.
When you mindfully tune in to your emotional experience,
You can begin to break down and separate yourself from its power.
With wisdom and care,
You'll be able to let go of your feelings,
Rather than allowing them to rule you.
Find a posture that feels both comfortable and conductive to mindfulness.
Although you may know what works for you in general,
Be open to any adjustments that can be made.
Take a few moments to examine the body and what is present.
Bring to mind a recent experience of joy or happiness.
Try to recall as many details as you can about the event.
Visualize the experience and give it space to be present in the mind and body.
Overcome negative emotions.
Investigate this emotional experience closely.
What is this joy?
Notice what you feel in the body.
You may notice a relaxing of the shoulders,
Gentler or deeper breaths,
Or a warmth in the chest.
There's nothing you should or should not be feeling.
Just recognize your body.
Tune into the mental state that accompanies this physical sensation.
As you rest with the memory of joy,
What is happening in the mind?
Notice if it is calm,
Active,
Agitated,
Or at ease.
There isn't a right or wrong answer.
Familiarize yourself with the experience of joy.
Now,
Do the same with the recent experience that was unpleasant.
It may be a time in which you were stressed,
Anxious,
Frustrated,
Or sad.
Steer clear of experiences that are powerfully charged like an intense argument or a workplace conflict.
Instead,
Start with something minorly unpleasant,
Like sitting in traffic or navigating a crowded grocery store.
Investigate this experience in both mind and body as you did with the memory of joy.
Beget joy by either feeling it in your skin?
Return to the body and the breath at the end of this practice.
Allow your mind to relax for a few deep breaths before opening your eyes.
