Browse
Top articles
How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
Benefits of Mindfulness: Mindful Living Can Change Your Life
Mindfulness 101: A Beginner's Guide
00:00
00:00
Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:
Hi, welcome back to your Daily Mindfulness. In today's session, we're going to talk about the momentary nature of painful emotions. Now the main thing that prevents a painful emotion from being a momentary experience is the thought that it shouldn't be there in the first place. When you don't let yourself feel an emotion fully it gets stuck in a metaphorical purgatory, unable to transition until completing its unfinished business. Presence gives space for an emotion to be felt and thus fulfill its nature, which is to arise and to pass.
And this isn't just a, a nice meditation idea. Research shows that the average lifespan of an emotion is roughly 90 seconds. What keeps it feeling persistent is the judgment and the story that we cake on top of it, adding fuel to the fire or suppressing the emotion altogether. When you let yourself feel the sensational experience of the emotion, it gives it space to rise and fall. Similar to, to a sine wave coming up and then passing.
Of course, just because you do this once and you feel it fully doesn't mean the emotion won't come back. And this is especially true if you're processing a recent, difficult event. However, letting the momentary experiences of, of these emotions arise when they do and then pass as they will, not only allows you to feel the full aliveness of your humanness, but prevents these emotions from feeling static and stuck and also gives way for experiences of ease, relief, gratitude, and joy, even if only during the in-between moments of the intensity of a painful experience. A body scan meditation is a great way to train yourself, to, uh, just experience the sensations in your body without being consumed by the thoughts and the judgments of those sensations. And we'll be doing a body scan for today's meditation.
But you can also simply practice doing this in the moment of experiencing a painful emotion by noticing the story that arises in your mind and the judgments you have. Take a deep breath into the emotion, relax into it, and then name the different qualities that you feel. Heat tingliness, heaviness, coolness, dullness. When you name these sensations, really make sure you're, you're naming them at the most reduced level. So for instance, achiness is different than agony, uh, which is a more emotional description.
Heat is different than frustrated, which again is a more emotional description. So the key is being with the direct experience. The story may still be present that you don't like this, or this is awful, and you can notice it as background radio noise. But it's essential to have most of your awareness on the feeling of the experience itself. This is how it gets processed, integrated, and released, and it doesn't get stuck.
Of course go at your own pace with thi, and in a way that feels safe for you. You don't need to open the flood gates and feel everything at once, especially if you're your primary survival strategy has been to not feel the intensity of these experiences. That's very understandable and can take some time to unlearn. So I hope this helps on your path. I'm beaming you a lot of love and support.
Thank you for your practice and let's settle in for today's meditation.
The Lifespan of an Emotion
Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:
Duration
Your default time is based on your progress and is changed automatically as you practice.
Hi, welcome back to your Daily Mindfulness. In today's session, we're going to talk about the momentary nature of painful emotions. Now the main thing that prevents a painful emotion from being a momentary experience is the thought that it shouldn't be there in the first place. When you don't let yourself feel an emotion fully it gets stuck in a metaphorical purgatory, unable to transition until completing its unfinished business. Presence gives space for an emotion to be felt and thus fulfill its nature, which is to arise and to pass.
And this isn't just a, a nice meditation idea. Research shows that the average lifespan of an emotion is roughly 90 seconds. What keeps it feeling persistent is the judgment and the story that we cake on top of it, adding fuel to the fire or suppressing the emotion altogether. When you let yourself feel the sensational experience of the emotion, it gives it space to rise and fall. Similar to, to a sine wave coming up and then passing.
Of course, just because you do this once and you feel it fully doesn't mean the emotion won't come back. And this is especially true if you're processing a recent, difficult event. However, letting the momentary experiences of, of these emotions arise when they do and then pass as they will, not only allows you to feel the full aliveness of your humanness, but prevents these emotions from feeling static and stuck and also gives way for experiences of ease, relief, gratitude, and joy, even if only during the in-between moments of the intensity of a painful experience. A body scan meditation is a great way to train yourself, to, uh, just experience the sensations in your body without being consumed by the thoughts and the judgments of those sensations. And we'll be doing a body scan for today's meditation.
But you can also simply practice doing this in the moment of experiencing a painful emotion by noticing the story that arises in your mind and the judgments you have. Take a deep breath into the emotion, relax into it, and then name the different qualities that you feel. Heat tingliness, heaviness, coolness, dullness. When you name these sensations, really make sure you're, you're naming them at the most reduced level. So for instance, achiness is different than agony, uh, which is a more emotional description.
Heat is different than frustrated, which again is a more emotional description. So the key is being with the direct experience. The story may still be present that you don't like this, or this is awful, and you can notice it as background radio noise. But it's essential to have most of your awareness on the feeling of the experience itself. This is how it gets processed, integrated, and released, and it doesn't get stuck.
Of course go at your own pace with thi, and in a way that feels safe for you. You don't need to open the flood gates and feel everything at once, especially if you're your primary survival strategy has been to not feel the intensity of these experiences. That's very understandable and can take some time to unlearn. So I hope this helps on your path. I'm beaming you a lot of love and support.
Thank you for your practice and let's settle in for today's meditation.
Duration
Play in-app
Scan the following QR code with your camera app to open it on our mobile app
Get Unlimited Access
A Mindfulness Plus+ subscription gives you unlimited access to a world of premium mindfulness content.
Email Missing
We couldn’t detect your email with the SSO provider you have selected.We are here to make a positive impact on the world. We never want to sell you something that hasn’t helped you live a better life. That’s why if you’re unhappy with any purchase from us, you have 30 days to get a full refund and your money back.
If you subscribed to Mindfulness Plus+ and are unhappy with your purchase, please get in contact with us within the 30-day period and we’ll refund your purchase.
Learn more about our Mindfulness Guarantee.
Mindfulness
We believe in a world where everybody has access to the life-changing skills of mindfulness.
Private Browsing
Congratulations on taking the first step towards a more mindful life! As a token of our appreciation, we want to offer you an exclusive opportunity to upgrade to Mindfulness Plus+ for a price you won't find anywhere else.
Mindfulness Plus+ is our premium membership that includes everything you need to learn mindfulness and keep practicing throughout all stages of life.
Take this exclusive offer to further your mindfulness skills and experience deeper levels of well-being.
Annual membership
$0
Just a small sample of the life-changing 5-star reviews we get on a daily basis.
Vidyamala’s tips on catching anger as it’s happening or about to happen are great - clear, practical, and doable.
- Vicoir
The little talks before the meditations are priceless. It's like I've found my peeps. The topics, the quotes, the goals—it all makes so much sense to me, things I want to be thinking and learning about. Most importantly, the meditations are kindness-centered, which I love. It feels like a new way to approach meditation.
- Lauren
Incredible, easy to navigate app. I would highly recommend this app to anyone who wishes to reduce stress and anxiety or simply as an aid to improve overall mental health.
- Kirtus
I love how the app gives me pointers to new things to explore.
- Lydia
So calm and soothing. I love the new bundle with Kelly Boys, she’s brilliant!
- EJ
Better than Headspace. I've had the paid version of both apps, and I must say I enjoy this one better.
- Gina, Plus+ Member
Vidyamala’s tips on catching anger as it’s happening or about to happen are great - clear, practical, and doable.
- Vicoir
The little talks before the meditations are priceless. It's like I've found my peeps. The topics, the quotes, the goals—it all makes so much sense to me, things I want to be thinking and learning about. Most importantly, the meditations are kindness-centered, which I love. It feels like a new way to approach meditation.
- Lauren
Incredible, easy to navigate app. I would highly recommend this app to anyone who wishes to reduce stress and anxiety or simply as an aid to improve overall mental health.
- Kirtus
I love how the app gives me pointers to new things to explore.
- Lydia
So calm and soothing. I love the new bundle with Kelly Boys, she’s brilliant!
- EJ
Better than Headspace. I've had the paid version of both apps, and I must say I enjoy this one better.
- Gina, Plus+ Member
Vidyamala’s tips on catching anger as it’s happening or about to happen are great - clear, practical, and doable.
- Vicoir
The little talks before the meditations are priceless. It's like I've found my peeps. The topics, the quotes, the goals—it all makes so much sense to me, things I want to be thinking and learning about. Most importantly, the meditations are kindness-centered, which I love. It feels like a new way to approach meditation.
- Lauren
Incredible, easy to navigate app. I would highly recommend this app to anyone who wishes to reduce stress and anxiety or simply as an aid to improve overall mental health.
- Kirtus
I love how the app gives me pointers to new things to explore.
- Lydia
So calm and soothing. I love the new bundle with Kelly Boys, she’s brilliant!
- EJ
Better than Headspace. I've had the paid version of both apps, and I must say I enjoy this one better.
- Gina, Plus+ Member
I am very new to meditation, and am so happy that my first introduction to it has been through this app
The first session was fantastic. I feel safe. And supported. Almost like having someone helping me through my difficult time. I’m very grateful for this app.
- Babi
You get a lot of useful tips for handling stress and anxiety in 'real life'.
- Joy
Highly recommend.
- Humanfrst
Kelly Boys is hands down the best. Everytime I click on one of her guided meditations I get excited for the calmness that lies ahead.
-
I am very new to meditation, and am so happy that my first introduction to it has been through this app
The first session was fantastic. I feel safe. And supported. Almost like having someone helping me through my difficult time. I’m very grateful for this app.
- Babi
You get a lot of useful tips for handling stress and anxiety in 'real life'.
- Joy
Highly recommend.
- Humanfrst
Kelly Boys is hands down the best. Everytime I click on one of her guided meditations I get excited for the calmness that lies ahead.
-
I am very new to meditation, and am so happy that my first introduction to it has been through this app
The first session was fantastic. I feel safe. And supported. Almost like having someone helping me through my difficult time. I’m very grateful for this app.
- Babi
You get a lot of useful tips for handling stress and anxiety in 'real life'.
- Joy
Highly recommend.
- Humanfrst
Kelly Boys is hands down the best. Everytime I click on one of her guided meditations I get excited for the calmness that lies ahead.
-
Thank you for joining us
Dive into the full library and enjoy all it has to offer!
Claim your free access
Create a mindfulness account and we’ll unlock this premium session in your account forever.
7-Days free trial, cancel anytime.
Complete a few quick questions to make your own personalized mindfulness plan.
Sign up or login to your mindfulness account to proceed.
Sign up or login to your mindfulness account to proceed.
Mindfulness
One membership to gain access to a world of premium mindfulness content created to help you live happier and stress less.