Sometimes, it seems ironic to me that my mindfulness practice is so much about not getting caught up in my thoughts and stories. Especially when I am feeling intense emotions, I know that the best thing I can do is NOT engage with my rational mind.
From the time we can form words, we use them to make sense of our world by creating stories about what we see and hear and feel. We make assumptions and connect dots and come to conclusions that may or may not be accurate but as long as they fit our view of the world, we rarely challenge them. And over time, those stories become habitual and we launch in to them without even taking a moment to realize that’s what we’re doing.
Mindfulness is about taking a moment. It’s about recognizing that the stories are just that. And it’s hard to do, which is why I use my body to interrupt my mind when I’m feeling scared or sad or angry or frustrated. I like to imagine that these intense emotions trigger a severing of my body from my brain so that I can really direct my attention to my physical being and ignore what my mind is telling me is happening.
When I am “in my body,” I use this opportunity to ask questions:
Where am I feeling this emotion? Is there a burning in my gut? A tightness in my face or jaw? What are my hands doing? How am I breathing? How am I moving?
What happens if I breathe in to the place where I’m feeling the most intensity? Can I close my eyes and imagine the intake of breath sending warmth to a specific area? Can I relax it or slow it down? What does that feel like?
Once I’ve really tuned in to my body and maybe calmed down the physical reaction, then I can turn my attention to my thoughts. Because I’m not in the throes of the emotional reaction anymore, I can be more objective about what’s happening in my head. I can stand aside a bit and witness the story without being caught up in it, and at this point, I can assess whether it’s real or if I’m filling in blanks without having all the information.
It seems a little odd to call this “mindfulness” when I start out by completely divorcing myself from my mind’s reaction, but this is the best way I’ve found to make sure I can keep from getting immersed in the story when I’m in the midst of a fiery emotion.