Awareness of Emotions

Lesson-3, "Emotions are faster and stronger"

Why are emotions so important?

     Emotions provide the energy 'to do'. The 2nd brain is involved with many of our feelings and memories. Perception of these emotional memories can then cause reactive habits to form. If these reactive habits are recognized and cared for they will change into wise responses reducing stress.

Suggested Preclass Reading:

• Emotions and the 2nd Brain
• Emotional & Relational Symptoms

The Class will Include:       Releasing Stress: moving and stretching the body       Settling In: the "mountain" posture       Guided Meditation: "Unpleasant Experience"       Experience: the mind's reaction to unpleasant       Discussion: the emotional 2nd brain       Summary

Releasing Held Stress by Gently Moving the Body:
      1st- Move the hips and arms like sea weed
      2nd- Stretch and twist the spine
      3rd- Massage the hands and face

Gathering in Awareness with a Grounded Sitting Posture:
      1st- Feel the heaviness sensation of the hips 'sitting like a mountain'
      2nd- Feel the hardness sensations of the spine 'tall like a tree'
      3rd- Feel the movement sensations of the belly 'soft as a feather'

Guided Meditation of Recognizing:
      After 15-20 minutes of  gathering in the awareness back to the body "sitting like a mountain", if the mind is clear and the emotions are calm. Bring the awareness to the bellies sensations of the breath as moves in/out with the breath. Invited awareness to the unpleasant sensations in the physical body. Each time a unpleasant sensation arises just note it as "unpleasant" or "unpleasant sensations being known". Continue to do this without resistance to the sensation. Watch the mind finding physical sensations in the present moment it 'dislikes'. As required, return the awareness to the hard posture of the body sitting, and the softness of the belly breathing.
      Are unpleasant sensation more common in the body then pleasant ones?

Next notice the length and the quality of the breath as best as you can. Remember an unpleasant experience that happened with someone who you had difficulty with in the past. See the persons face, hear their tone of voice and the words they said.
      Has the length and the quality of breath changed? Is there more out less tightness in the body?

Last bring up the image in the mind of someone you have appreciation for. Hear their tone of voice and the words they might say.
     Has the length and the quality of breath changed? Is there more out less tightness in the body?

Experience:
      Awareness of aversion, How anger feels in the body

Discussion Points:
      Feeling tone of unpleasant-dislike' and how held stress builds through the day.
      Pleasant and unpleasant sensations, emotions and thoughts.     
      Under anger characterized by 'helpless'; Over anger characterized by 'out of control'
      Is it Ok, to feel anger with awareness and caring?

Additional Articles on Anger:

• What is Anger?
• Healthy Anger vs Unhealthy Anger.

Summary:
      Emotions are best understood (insight) when they are first, recognized (noted) and accepted (acknowledged).