Feelings are often labelled as positive (happy, confident, joyful, brave, etc) or negative (sad, scared, hurt, angry etc). In mindfulness practice, feelings are not good or bad; they just are what they are – emotions that might be comfortable or uncomfortable, easy or difficult. We are often taught to feel that the experience of some feelings is wrong – "You mustn't feel like that," "Be positive," "Don't be sad/scared/hurt" – and that the experience of some feelings is right – "Be happy/brave," "Lighten up," "Move on, get over it."
This exercise is simply about noticing whatever you are feeling, at the moment you are feeling it, with a gentle, non-judgmental acceptance and curiosity.
Listen to the MP3 and/or download the PDF worksheet below.
Thoughts, Sensations and Emotions [
37 kB]
Download the mp3 [9.05 mB]