Mindfulness of Emotions: A Free MBSR Practice
Mindfulness of emotions is the practice of noticing feelings in the body and mind with awareness and kindness.
Emotions are a natural part of being human. In this practice, you are not trying to remove or control emotions. You are learning how to recognize them, allow them, and relate to them with care.
What Does Mindfulness of Emotions Mean?
Mindfulness of emotions means noticing what you are feeling as it is happening, without needing to push it away or hold onto it.
You begin to sense emotions in the body — as warmth, tightness, heaviness, movement, or energy — rather than only as thoughts or stories.
Why Practice with Emotions?
Emotions can sometimes feel overwhelming or confusing. This practice helps you build a steadier and more compassionate relationship with them.
This may support:
- Less reactivity during strong emotions
- More awareness of emotional patterns
- Greater kindness toward yourself
- A deeper sense of inner steadiness
- More space before responding
How to Practice
- Pause and notice what is present.
- Bring attention to the body.
- Ask gently, “What am I feeling right now?”
- Notice where the emotion is felt in the body.
- Allow the sensation to be there, just as it is.
- Breathe with the feeling.
- Stay present for a few moments.
Practice reminder: You do not need to fix the emotion. You are learning to be with it.
Helpful Phrases
You may use gentle phrases during practice:
- “Feeling is here.”
- “Allowing.”
- “This too can be here.”
- “Let me be kind to this.”
- “Breathing with this.”
A Simple 5-Minute Practice
Sit or stand quietly.
Notice your breath.
Sense what emotion may be present.
Feel it in the body.
Allow it to be there without pushing it away.
Stay with it gently for a few breaths.
Then return to the breath or body as a whole.
When Emotions Feel Strong
If an emotion feels intense, you can move your attention to a more stable anchor such as:
- The feet on the ground
- The hands touching each other
- The breath in the belly
- Sounds around you
You may also open your eyes, look around, or take a break. Going gently is part of the practice.
Recognize, Allow, Return
A simple way to work with emotions:
- Recognize what is here
- Allow it to be present
- Return to the breath or body
Part of Free MBSR Training
Mindfulness of emotions is part of the free MBSR practice library. You may also explore body scan meditation, mindful breathing, sitting meditation, walking meditation, and mindfulness of thoughts.
Continue with Full MBSR Training
The full MBSR Training offers a complete 8-week structure for developing mindfulness step by step.