Recently I read an article by Dr. Lisa Feldman-Barrett about the role of emotions in the brain that fascinated me. Basically, the article discusses how the main job of the brain is to keep us alive which is accomplished by a budgeting process using emotions. According to the Dr. Feldman-Barrett, our emotions are composed of our body’s “budget”, the circumstances that we are in, and the “predictions from past experiences.” She goes on to suggest that to change our emotions we need to impact these three processes: the body’s budget, the circumstances, and the predictions. As I was reading the article, mindfulness came into my mind as a way to help balance our emotions. You see, mindfulness is about training our minds to be fully present and aware. More importantly, mindfulness helps us cultivate an attitude of acceptance and non-judgment toward our thoughts and emotions. In this blog, we will explore the powerful connection between mindfulness and emotions.

Mindfulness is about intentionally paying attention to the present moment, without judgment. It involves focusing our awareness on our thoughts, feelings, and bodily sensations as they arise, without getting caught up in them. This practice allows us to observe our thoughts and emotions from a distance, like if we were on a helicopter, rather than becoming entangled in them. By doing so, we can gain insight into our patterns of thinking and reacting as well as develop a greater sense of self-awareness.

The connection between mindfulness and mental health is undeniable. Numerous studies have shown that practicing mindfulness can have a profound impact on our well-being. For instance, a study conducted by researchers at Harvard Medical School found that individuals who practiced mindfulness meditation for eight weeks experienced changes in brain regions associated with memory, empathy, and stress. These findings suggest that mindfulness has the power to reshape our brains while also improving our mental well-being. Moreover, for individuals struggling with anxiety, depression, and stress, mindfulness can be a powerful tool for managing and alleviating these symptoms.

One of the key benefits of mindfulness is its ability to reduce emotional reactivity. By cultivating a non-judgmental attitude toward our thoughts and emotions, we can learn to respond to them in a more constructive and compassionate way. This can also help us to break free from negative thought patterns and reduce the intensity of negative emotions. In addition to reducing emotional reactivity, mindfulness also enhances overall well-being. It has been found to improve attention and focus, increase feelings of happiness and contentment, and even strengthen the immune system. By practicing mindfulness regularly, we can develop a greater sense of calm and inner peace regardless of life's challenges.

Incorporating mindfulness into our daily lives doesn't require a significant time commitment. Even a few minutes of mindfulness practice each day can make a difference.Below I have included several apps and websites that you can check out to start incorporating mindfulness in your daily life today:

1. Headspace: This app offers guided meditations, breathing exercises, and mindfulness techniques to help you reduce stress, improve sleep, and cultivate mindfulness in your daily life.
2. Calm: Calm provides a wide range of guided meditations, sleep stories, and relaxation music to help you relax, reduce anxiety, and improve your overall well-being.
3. Insight Timer: With a vast library of guided meditations and talks from leading mindfulness teachers, Insight Timer is a great resource for anyone looking to deepen their mindfulness practice.
4. Mindfulness Coach: This app was developed to help Veterans, Service members, and others learn how to practice mindfulness. It offers exercises, information, and a tracking log so that you can optimize your practice.
5. Free Guided Meditations(English and Spanish)
https://www.uclahealth.org/marc/mindful-meditations
6. UC San Diego Center for Mindfulness Guided audio and video meditations for free
https://cih.ucsd.edu/mindfulness/guided-audio-video