Mindfulness During Times of Emotional Imbalance

Emotions are like waves of an Ocean.

When emotional imbalance escalates, our minds often become fixated on the past (rumination, regret) or the future (worry, fear). This intense internal focus pulls us further away from the present moment, the very space where mindfulness resides. Anxiety propels us into hypothetical future threats, depression anchors us in past hurts, sadness colors our entire perception, and anger demands immediate action. In this state of being carried away by internal narratives and urgent impulses, the gentle invitation of mindfulness to simply observe "what's actually occurring" can feel distant and irrelevant. Mindfulness offers a different path – one of gentle awareness and acceptance, which can be profoundly helpful in navigating these turbulent inner states.

Incorporating mindfulness during emotional imbalance isn't about instantly making the difficult feelings disappear. Instead, it's about learning to relate to them in a way that reduces their intensity and our suffering around them. Here's a detailed guide on how to weave mindfulness into your daily life during these times:  

1. Small and Simple: When emotions are high, complex or lengthy, mindfulness practices can feel daunting or even impossible. Begin with very short and simple exercises. Even 30 seconds of mindful breathing can create a small anchor in the present moment.  

• Mindful Breathing: Notice the sensation of your breath as it enters and leaves your body. You don't need to change your breathing, just observe the rise and fall of your chest or abdomen, the feeling of air passing through your nostrils. When your mind wanders (and it will), gently guide your attention back to your breath.  

• Body Scan Snippets: Instead of a full body scan, focus on one or two areas of your body where you typically feel tension (e.g., shoulders, jaw, stomach). Bring gentle awareness to any sensations there without judgment.

2. Befriend Your Emotions with Gentle Awareness: Instead of fighting or ignoring difficult emotions, try approaching them with curiosity and kindness. Remember the principle that emotions are temporary visitors.

• Labeling: Silently name the emotion you're experiencing ("This is anxiety," "This is sadness"). This simple act of labeling can create a bit of distance and remind you that you are not the emotion; you are experiencing it.  

• Locating the Emotion in the Body: Notice where you physically feel the emotion in your body. Is there a tightness, a fluttering, a heaviness? Simply observe the physical sensations without trying to change them.

• Acknowledge and Allow: Mentally acknowledge the emotion's presence ("I see you, sadness"). Practice allowing it to be there without resistance. Resistance often amplifies emotional pain.  

3. Utilize Rituals of Self-Care Mindfully: Engage in your self-care routines with intention and awareness. This can transform mundane tasks into mindful moments of nurturing.

• Mindful Bathing/Soaking: If using a Ritualistic Nurtur soak, pay attention to the warmth of the water on your skin, the scents of the botanicals, and the feeling of relaxation spreading through your body. Allow this time to be a sanctuary.

• Mindful Journaling: Use your Ritualistic Nurtur journal not just to record thoughts, but to mindfully explore your feelings. Write about what you're experiencing without judgment, focusing on describing the sensations and the narrative of the emotion.

• Mindful Planning: Even when feeling emotionally unstable, gently engaging with your Ritualistic Nurtur annual planner can help you identify small, manageable self-care activities or intentions for the day. Focus on the process of planning rather than pressuring yourself to achieve a lot.

4. Practice Self-Compassion: Times of emotional imbalance are when you need kindness and understanding the most. Treat yourself with the same compassion you would offer a dear friend in distress.

• Self-Compassion Phrases: Silently repeat phrases like, "May I be kind to myself," "May I accept myself as I am," "May I find peace in this moment."

• Acknowledge Your Struggle: Recognize that what you're going through is difficult and that it's okay to not be okay.

Important Considerations:

• Consistency over Intensity: Even a few minutes of mindfulness practiced consistently throughout the day can be more beneficial than infrequent, longer sessions, especially when feeling overwhelmed.

• Be Patient and Kind to Yourself: Mindfulness is a skill that takes time and practice. There will be moments when your mind feels too busy or your emotions too intense to focus. This is normal. Just gently return to your practice when you can.  

• Mindfulness is Not a Replacement for Therapy: While mindfulness can be a powerful tool for managing emotional imbalance, it is not a substitute for professional mental health treatment. If you are experiencing significant distress, please reach out to a therapist or counselor.

Incorporating mindfulness into your daily life, over time, can help you navigate the waves of your emotions with greater resilience and understanding.