A Year of Living Mindfully: Week 11

What Attitudes are you Feeding?

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 Usually when we feel a particular emotion it leads us to having thoughts about the feeling and sometimes finding evidence to support it. We may also describe it with language like ‘what a nightmare’. It can be hard to figure out which came first. Did the thought come first? The emotion? The feeling? 

 When we catastrophe an experience, we allow the emotion to build up like an angry fire. The emotion then becomes out of control and we experience an unconscious mind/body chain reaction leading to us to feel even worse.

 This exercise speaks about how we have the potential to control our emotions. Now obviously we can only control our emotions to an extent. But as I always say, self awareness is key! By bringing thoughts or emotions into our awareness, we can watch our thoughts span out, become aware of the physical effects they have on our body and how overwhelming they can be. The first step is becoming self aware. We cannot change or do anything differently without becoming aware of it. Makes sense really. By acknowledging that a particular emotion is present, it allows us to react differently and puts a halt on the negative reaction  you would usually take. This whole exercise reminded me of Cognitive Behavioural Therapy. We become aware of how our thoughts, feelings, emotions and behaviours are interlinked. By changing one part of the chain, we cause a domino effect thus changing the automated response. For example, when I am feeling sad I listen to sad music thus making me feel even sadder. I then start to think negative thoughts and might even have a good cry. This negative cycle has become a built in automated response. I am basically feeding into my feeling of ‘sadness’. To break this negative cycle, I might listen to happier music when I feel sad in order to help lift my mood.

 Mindfulness teaches us how to tune into our experiences on a regular basis, enabling us to tune into negative behaviours as they arise. We become aware of thoughts, emotions, feelings or behaviours and explore them. The book recommended using a gentle breathing exercise to bring ourselves back into the present moment. Again refer back to my post on Breathing or simply use my ‘Breathing through the feet on the floor’ (my fav). Obviously when you are feeling a bit angry, the last thing you are thinking of is doing a quick breathing exercise. But if we refer back to my post on changing automated responses, you will see how we easy it is to start a negative response but just as easy to start a positive response. Practice makes perfect. For something to become an automated response, it must be practiced. It must become part of your routine. It will take time and it will not happen over night.

 How about thinking of what you like to do when you are feeling sad? Now have a think about those actions. Do they make you feel better or worse? For example, I might have a glass of wine if I feel a bit down or stressed. The wine will usually make me feel even shittier and the next day I am even worse with a hangover. What was so positive about that? That is most defiantly a feeder behaviour. What could I do differently that might help me more? I could watch a comedy. I could go visit a friend. Things that could actually lift my mood as opposed to bringing it further down? Makes sense doesn’t it?

Practicing Patience

Be patient and remind yourself that to begin with you may notice only after the event and wish you could have responded differently. This is perfectly normal; just continue practicing and noticing the emotions that you feed. 

J x

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