3 Ways Mindfulness Can Help with Negative Emotions
“What’s wrong with me?” is a question most of us tend to ask when we experience negative emotions. When we ask ourselves this question, we are perceiving our negative emotions as something “bad” or “wrong.” This perception prevents us from using negative emotions in a positive way; in a way that serves our personal growth. Being negative about negative emotions is my definition of suffering.
The rise of negative emotions in ourselves can be compared to a traffic light turning red: it is a message to us that we need to stop. If we believe that a red light in traffic is something “bad,” it means that we don’t fully understand and appreciate its usefulness. Just imagine the chaos that would result if we were all to choose to ignore the red light’s simple message to us.
In the same way, positive emotions can be compared to a traffic light turning green: it is a message that we need to keep moving on. It would lead to disaster if, alternatively we were to hit the brakes whenever we saw the traffic light turn green.
Instead of shooting the messenger (our negative emotions), I suggest practicing the following three steps when experiencing negativity:
1. Awareness: Become mindful of the present moment.
The foundation of yoga is awareness. Whatever it is that we are doing, if we are not doing it with awareness it is not true yoga. Awareness, in the context of experiencing negative emotions, means observing that we are experiencing negativity without getting dragged along by it. Emotions are a powerful force that can sweep us away, and if the emotions we are experiencing are stronger than our current ability to return to the present moment, we can practice these three steps at a later time when the mind has become calmer. We practice mindfulness by bringing back the memory of the event that triggered our negative emotion. By practicing at a later time, we can start to train ourselves to be mindful when experiencing strong emotions.
2. Contemplation: Coming to an understanding of the source of our negative emotions.
Contemplation means engaging in a pleasant self-dialogue. When I say this, I literally mean that we will need to have a conversation with ourselves. In this dialogue, we will assume the role of somebody who is listening to a friend in need. We ask questions when we don’t understand that friend; we don’t assume the role of somebody who is ready to give advice and judgments.
There are two important questions we should ask ourselves in this dialogue, they are: “what is it that I really need?” and “how can I give myself what I really need?” When we ask these questions to ourselves, we need to remember that yoga is the practice of non-attachment. One meaning of “non-attachment” is to be independent of anything or anyone outside of us for our happiness and fulfillment. If, for example, we hear as an answer to the first question “I need my boss to show me some respect and acknowledge my work,” it means that we are dependent on our boss for “respect” and “acknowledgment.” Instead, try saying “I need respect and acknowledgment,” and then, in answer to the second question, ask yourself: “how can I give myself the respect and acknowledgment I need?” The answer to such a question will come from within.
3. Practice: Readjusting our mind, actions and speech to the insights gained in the previous steps.
Practice means following the insights that we have gained through our contemplation. Not following these insights is like having a cookbook but never actually cooking any recipe from it. The recipe book soon only becomes a burden.
These three steps have been, and still are, helping me to gain a deeper understanding of myself. It is my hope that they can do the same for you.
10 Fun Facts About Breathing & the Respiratory System
Our ability to breathe is fascinating, as it’s one of the only systems in our body that can be controlled both voluntarily, through the central nervous system, and more often involuntarily, through the autonomic nervous system. This overlap between the two systems is the reason why focused, intentional breathing methods through yoga and meditation are able to affect other involuntary muscles like the heart.
Our breath is what gives us life and without it, the human body cannot exist. But is it possible to better your life by paying more attention to how you breathe?
While breathing is so commonplace to our existence, proper breathing techniques and awareness of breath can have dramatic implications on our health. Having knowledge of specific breathing techniques can lower stress, help you sleep, help your mind function more acutely, and even curb food cravings.
When we breathe, the average adult draws in about 13 pints of air into the lungs every minute. From the lungs, that oxygen is then transferred from the air sacs in our lungs throughout the body via red blood cells to the blood vessels that distribute it to nearly every system. Meanwhile, waste gases, like CO2, are exchanged and filtered out.
For the average person with good lung health, the amount of oxygen in the blood, or the arterial blood gas (ABG) oxygen level, should be somewhere between 95-100 percent oxygen.