Tuning in to your feelings, without judging or trying to change them

 How often do you find yourself caught up in your thoughts and emotions, without even realizing it? It's easy to get carried away by our thoughts and feelings, especially when we're facing challenges or stress.

However, mindfulness offers us a way to step back and observe our thoughts and feelings with curiosity and compassion. Instead of getting caught up in them, we can learn to tune in to them without judging or trying to change them.

When I’m not feeling great, I used to be tempted to try and ‘fix’ myself. I felt down about feeling sad, or anxious about any feelings of anxiety. 

Nowadays, I remind myself it’s fine for me to feel however I’m feeling. That helps to process the emotions and make peace with myself. I hope you give that a try today.

Going Deeper

Here are some tips to help you tune in to your feelings, without judging or trying to change them:

• Pause and breathe: Whenever you notice yourself feeling overwhelmed or caught up in your thoughts and emotions, take a moment to pause and take a few deep breaths. This can help you create a space between your thoughts and feelings, and give you a chance to observe them with greater clarity.
• Label your feelings: As you tune in to your feelings, try to label them without judgment. For example, instead of saying "I'm so angry right now," try saying "I notice that there’s a feeling of anger." This can help you cultivate a sense of objectivity, and reduce the intensity of your emotions.
• Practice self-compassion: Remember that it's natural to experience a wide range of emotions, and that there's no need to judge or criticise yourself for feeling a certain way. Instead, practice self-compassion by acknowledging your feelings with kindness and understanding.
• Recognize the impermanence of feelings: Remember that feelings, like all experiences, are impermanent and will eventually pass. By acknowledging the temporary nature of our feelings, we can avoid getting stuck in them or identifying too strongly with them.
• Use a feelings wheel: Sometimes it can be hard to pinpoint exactly what we're feeling. Consider using a feelings wheel (which you can easily find online) to help you identify and label your emotions.