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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
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Hi, and welcome to your Daily Mindfulness. Today, I'm going to talk about a three-step process to help you work with difficult emotions. So when we experience painful emotions, often our kind of knee-jerk response is to struggle with those emotions in some way. Or sometimes we just try to ignore them. But we can learn to regulate our emotions more skillfully and also listen to what they may have to teach or show us in these three simple steps.
So when you first feel any kind of difficult emotion, the first thing you want to do is just pause and take one mindful breath in and out just to ground yourself. And then you can use these three steps where you're basically going to finish three sentences. The first one is, I feel. The second one is, I need. And the third one is, I will.
Okay. I feel, I need, I will. So I'll just walk you through this. I feel is where you name the emotion that you're feeling. So here you would say to yourself mentally, I feel sadness, you know, for instance.
I need is here you explore what the potential unmet need is in that moment. So perhaps you feel sadness because you've been in lockdown and you're missing your friends and family. So you would say to yourself in this first, in this step, I need some more connection, maybe. Or maybe you're feeling regret because you had an argument with somebody and you said something you wish you hadn't. So in this step you might say to yourself, I need to make amends.
Or maybe you feel anger because your boss gave you extra work to do, and you're already overloaded. So in this step you might have said to yourself, something like, I need to put better boundaries in place, so I don't get burnt out. Now step three, I will, is an action step that you're going to take towards getting that need met. So for instance, in the case of being sad and missing your family and friends, so you might say to yourself, I will make a zoom call to them tonight. In the case of the regret and the need to make amends, you might say to yourself, I will go to this person and apologize.
In the case of the anger, you know, feeling anger because your boss is giving you too much workload. I need to put better boundaries in place so I don't get burnt out. Then this last step would be, I will say no to my boss the next time he asks me to do more work than I can realistically handle. I'll explain why I don't wish to work overtime. Okay.
So that's the invitation to give this practice a try today and see how it goes for you. The next time you feel a difficult emotion, practice taking one slow, mindful breath, and then using, I feel, I need, I will. When we listen to and respond to our emotions like this, they can really become our teachers and guides. We can use them to help us get clear on how to meet our own needs in ways that help us stay happy, healthy, and strong. As always, thank you for your practice and your presence here with us.
And let's now settle in for today's meditation.
Three Steps to Work With Difficult Emotions
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, and welcome to your Daily Mindfulness. Today, I'm going to talk about a three-step process to help you work with difficult emotions. So when we experience painful emotions, often our kind of knee-jerk response is to struggle with those emotions in some way. Or sometimes we just try to ignore them. But we can learn to regulate our emotions more skillfully and also listen to what they may have to teach or show us in these three simple steps.
So when you first feel any kind of difficult emotion, the first thing you want to do is just pause and take one mindful breath in and out just to ground yourself. And then you can use these three steps where you're basically going to finish three sentences. The first one is, I feel. The second one is, I need. And the third one is, I will.
Okay. I feel, I need, I will. So I'll just walk you through this. I feel is where you name the emotion that you're feeling. So here you would say to yourself mentally, I feel sadness, you know, for instance.
I need is here you explore what the potential unmet need is in that moment. So perhaps you feel sadness because you've been in lockdown and you're missing your friends and family. So you would say to yourself in this first, in this step, I need some more connection, maybe. Or maybe you're feeling regret because you had an argument with somebody and you said something you wish you hadn't. So in this step you might say to yourself, I need to make amends.
Or maybe you feel anger because your boss gave you extra work to do, and you're already overloaded. So in this step you might have said to yourself, something like, I need to put better boundaries in place, so I don't get burnt out. Now step three, I will, is an action step that you're going to take towards getting that need met. So for instance, in the case of being sad and missing your family and friends, so you might say to yourself, I will make a zoom call to them tonight. In the case of the regret and the need to make amends, you might say to yourself, I will go to this person and apologize.
In the case of the anger, you know, feeling anger because your boss is giving you too much workload. I need to put better boundaries in place so I don't get burnt out. Then this last step would be, I will say no to my boss the next time he asks me to do more work than I can realistically handle. I'll explain why I don't wish to work overtime. Okay.
So that's the invitation to give this practice a try today and see how it goes for you. The next time you feel a difficult emotion, practice taking one slow, mindful breath, and then using, I feel, I need, I will. When we listen to and respond to our emotions like this, they can really become our teachers and guides. We can use them to help us get clear on how to meet our own needs in ways that help us stay happy, healthy, and strong. As always, thank you for your practice and your presence here with us.
And let's now settle in for today's meditation.
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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.
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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.
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I love how the app gives me pointers to new things to explore.
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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.
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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.
-
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