Observing emotions
Noticing an emotion, naming it and finding it in the body.
Mindfulness5–10 minutes
Finished the practice?
Marking it adds the session to “My progress”.
Purpose and effect
Gives freedom from being captured by feelings, without suppressing them.
Step-by-step instructions
- 1Stop and ask: what am I feeling now?
- 2Name the emotion in one word.
- 3Find where it lives in the body.
- 4Breathe next to that sensation without changing it.
Recommended duration
5–10 minutes. Start smaller: a short regular practice works better than rare long sessions.
How to hold attention and come back
If the mind starts analysing causes, return to the bodily sense of the emotion.
How to finish the practice
Notice how the intensity changed while you observed.