The first foundation of mindfulness is focusing on the body. This means being aware of the physical sensations, the body’s posture, and how we move. The second foundation is feelings. These feelings are the internally generated pleasant or unpleasant sensations that arise in our body, particularly around the heart and gut, created by the brain through hormones and the vagus nerve. These sensations inform us whether we like or dislike something or if an experience is a potential threat or benefit.
Feelings are significant because what happens in the third foundation of mindfulness—the mind—often results from our reactions to these feelings. The mind’s activities can either increase our suffering or help alleviate it, making it essential to be mindful and accepting of our feelings.
Many people, including myself, have experienced confusion about what feelings are and how to observe them. Initially, I didn’t receive much guidance and struggled to understand what I was looking for. However, feelings are ordinary experiences that arise constantly.
To help you practice being mindful of your feelings, try this “Look and Feel Exercise,” which might take five to ten minutes:
1. Relax and let your eyes soften. Spend about a minute becoming aware of sensations in the body, including the breath.
2. Begin to let your gaze wander around, noticing various objects. Pay attention to any sensations that arise in your body, particularly in your heart or solar plexus. Some things may create pleasant or unpleasant sensations, while others may not evoke any feelings at all.
If you notice something unpleasant, such as unpaid bills or a cobweb, observe where this unpleasantness manifests in your body, like tightening in the gut or tension around the heart. Similarly, if you see something pleasant, like a tree or a piece of artwork, notice how these pleasant feelings manifest, such as a sense of warmth or openness.
If certain objects didn’t initially evoke any feelings, revisit them and see if any feelings arise upon closer inspection.
Lastly, pay attention to the colors of objects, as different colors can evoke different feelings. Patterns and textures also create various sensations, with some being more pleasant than others.
Try this exercise multiple times in different environments, like at home, work, or outdoors, to notice how feelings come and go as your attention shifts. Aim to observe these feelings without reacting, just allowing them to exist. This mindful observation helps create a sense of peace.
Personally, when I meditate, I sometimes don’t notice any feelings until my mind wanders, which then brings up emotions like sadness or anxiety. I try to bring my focus back to my breath and body. When my mind is still, I feel more relaxed and calm, although I sometimes struggle to identify specific feelings beyond a general pleasantness. I will continue practicing this exercise and appreciate being part of this community. Thank you.