Mindfulness of Emotions



Mindfulness of Emotions

We can often label our feelings as ‘good’ (i.e., happy, excited) or as ‘bad’ (i.e., angry, sad, scared) and try to avoid emotions that we believe are ‘bad’. When we unsuccessfully try to avoid distressing emotions it can often lead to us feeling more overwhelmed. When we use mindfulness meditation, feelings are not labelled as good or bad, rather we accept them for what they are. Having a welcoming and accepting attitude towards all of our emotions can be helpful to reduce the desire to only experience pleasurable emotions and to avoid unpleasant emotions.

In ‘mindfulness of emotions’ practise, we simply bring our attention to whatever feelings arise in the present moment. Here you:

  • Bring mindful awareness to your emotions or feelings.
  • Allow yourself to experience your emotions.
  • If you notice that some of your emotions have thoughts attached to them, then simply try to observe what happens in the present moment, without trying to make sense of or analyse them.


Practise Instructions

If you choose to do mindfulness of emotions, please try to:

  • Do this twice a day over the next few weeks.
  • Use the guided audio or text-based version of the guided-audio exercise (found in ”Practise Tools’ & ‘Downloads’ boxes below) to assist you with your daily practise.
  • Complete the self-monitoring form (pdf version found in ‘Downloads’ box below) before and after each practise.

Note: You are also able to listen to the guided-audio with one of the the relaxation videos in the box below. Just press play on the audio and then play on the video. You can also switch to ‘full-screen’.

Practise Tools


In this box you will find two guided-audios and four relaxation videos to help you with your daily practise.

  • The first guided audio (introduction) explains ‘why to do it’ and the second (exercise) is the actual guided exercise itself (what you will use when doing the daily practise).




In this box you will find two pdfs that you can download to assist you with your practise.

  • The first is a text-based version of the guided-audios above and the second is a self-monitoring practise form.


Guided-audio text-version

Self-monitoring form

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