Mindfulness has several key foundations, and the first one is focusing on the body. This means being aware of physical sensations, your posture, and how you move. The second foundation is “feelings.” These feelings are the pleasant or unpleasant sensations that arise internally. They go beyond just physical pain, like an aching back, and are more about sensations produced mainly around the heart and gut by the brain through hormones and the vagus nerve. These sensations inform us whether we like or dislike something or if an experience is potentially threatening or beneficial.
Feelings are crucial because they significantly influence the mind, which is the third foundation of mindfulness. How our mind responds to these feelings can either cause more suffering or relieve it, making it essential to be mindful and accepting of our feelings.
Initially, many people, including myself, found it vague and confusing to identify and observe feelings. However, feelings are quite ordinary and always present in our experience.
To help you practice being mindful of your feelings, here’s a “Look and Feel Exercise,” which should take about five to ten minutes:
1. Wherever you are, relax and soften your eyes a little. Spend a minute becoming more aware of sensations in your body, including your breathing.
2. Let your gaze slowly roam around and notice any sensations that arise in your body, especially around your heart or solar plexus. Some things you see might be unpleasant, pleasant, or neutral, depending on your feelings toward them.
3. Pay attention to unpleasant feelings that may arise, like tension or tightness in certain muscles or a tightening sensation in the gut. Observe these feelings with interest.
4. Notice any pleasant feelings that arise, possibly from seeing a tree, flowers, or a favorite object. Observe where these feelings are in your body and what they feel like, such as softness or warmth.
5. Identify any objects your gaze skips over. Focus on them to see if any feelings arise or if they remain neutral.
6. Finally, focus on the colors of objects around you. Different colors can evoke different responses, and patterns and textures also evoke varying feelings.
Try this exercise in different environments to notice how feelings come and go as your attention moves. As best as you can, observe these feelings without reacting to them, allowing them to be present. By doing so, the mind won’t react to your feelings, leading to a greater sense of peace.
When practicing during meditation, you might find that feelings only become noticeable when your mind starts to wander, evoking emotions like sadness or anxiety. The key is to gently bring your mind back to your breath and body, leading to a more relaxed and calm state, even if the feeling is simply pleasant.
Keep practicing this exercise and you’ll become more attuned to the subtle feelings present throughout your everyday experience.