The first step in mindfulness is paying attention to our bodies. This means noticing physical sensations, our posture, how we move, and so forth. The next step involves becoming aware of our feelings. These are either pleasant or unpleasant sensations that arise internally, mainly around our heart and gut, driven by the brain and through hormones and nerves. These feelings help us determine if we like or dislike something or if an experience could be a threat or a benefit.
These feelings are crucial because they influence our mind’s reactions, the third step in mindfulness. Our mind’s reactions can either cause more suffering or alleviate it, so it’s important to become mindful and accepting of these feelings.
Many people, myself included, start practicing mindfulness without a clear understanding of what feelings are or how to observe them. Initially, I found it confusing to identify what exactly I should be looking for, but feelings are very common and constantly arising in our experience.
To help you practice being mindful of your feelings, try this “Look and Feel Exercise,” which takes about five to ten minutes:
Relax wherever you are and soften your gaze. Spend a minute becoming aware of sensations in your body, including your breath. Then start to let your gaze wander, noticing the sensations that arise in your body, especially around your heart or gut. Some things you see might evoke unpleasant feelings, like tension in muscles or a twisting sensation in the gut. Observe these feelings with interest without reacting.
You might also notice some pleasant feelings when looking at certain things, like a tree or a painting. Identify these feelings and observe them with curiosity. There might be other things your gaze skips over because they evoke no feelings. Focus on these neutral items and see if any feelings arise.
Lastly, pay attention to the colors of objects around you. Different colors can evoke different responses. Patterns and textures also create different feelings. Try this exercise in various environments and aim to notice feelings as they come and go. Observe these feelings without reacting, which can lead to a greater sense of peace.
During meditation, I sometimes only notice feelings when my mind wanders, bringing sadness or anxiety. I try to bring my focus back to my breath and body, which relaxes me. Even if it just feels pleasant, it’s still a feeling worth noting.
Feelings are often present even before the mind wanders. Mind-wandering typically involves emotional preoccupations. So, when the mind drifts, it’s common to experience feelings like sadness or anxiety.
Indeed, recognizing and practicing mindfulness of feelings can be very illuminating. This exercise can help us tune into our real responses, often showing what’s beneath the surface. It’s beneficial to practice this regularly and share the teachings with others.