How to be present with your feelings
We often get lost in narratives, thoughts, and judgments about our feelings. This can create a cycle that traps us. Instead of rejecting our emotions, getting caught up in these stories can intensify them.
We might revert to old behaviors linked to these feelings, such as fighting against them or trying to avoid or control them. This gives emotions power over us, even though they aren't inherently good or bad.
We can acknowledge our feelings without becoming overwhelmed, distracting ourselves, or reacting in our usual ways. By observing and recognizing our emotions, we can be more present and create space for our actions. This allows us to choose how we respond and what matters to us.
Feelings can guide us in practicing mindfulness and focusing on what is essential in our lives. Noticing a feeling is a key step toward welcoming it, even if it’s uncomfortable. Accepting feelings requires ongoing effort.
Start by paying attention to your inner experiences. Ask yourself what you're feeling. Is it sadness, anger, fear, guilt, disappointment, joy, or something else? What might be causing it? Consider challenging relationships, work issues, family, dreams, or worries about the future.
Examine how these feelings manifest physically. Do you feel tension, restlessness, or tears? Where do these feelings settle in your body?
If thoughts or judgments about the feeling come up, gently redirect your focus back to the feeling itself.
If it helps, try breathing into the feeling to create space around it. You might visualize its shape, color, temperature, or movement. You can give it a name to help recognize it later. There’s no right or wrong way to do this.
You don’t need to find meaning in your emotions right away. However, understanding why they arise can be helpful. Recognizing past situations where these feelings occurred may lead to a different acceptance.
As you explore these feelings, you might feel the urge to escape or distract yourself. Instead, try to allow this urge without acting on it.