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... without judging. However you feel is fine. Emotions are attention-getting devices that the mind uses to help you observe your thoughts.
Notice, especially, when you don’t feel good.
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Question everything. Ask yourself what you might be assuming.
Dig deeply, and look at every facet of that assumption. It might be helpful to type or write this out.
Feelings are caused by thoughts. You can access these thoughts by asking “Why? I feel this way?”
The thoughts behind the emotion can show you your mind’s misunderstandings, because any thought that causes an unpleasant emotion is likely caused by an assumption. And assumption...
... and find evidence for at least one of them. Your mind is subconsciously finding evidence for its assumptions, and now you are going to fight fire with fire.
Repetition is how the mind learns. Eventually, your subconscious mind will accept your redefinitions, and you will s...
Look at the “evidence” for your belief.
The mind can only see evidence for what it already believes. Seek what experiences is your mind using to prove its “negative thought” true. List them. Then ask why they are true and if they make sense.
I control my emotions, not the other way around.
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Don’t get down on yourself if your mind drifts. Minds are built that way. Just bring your attention back to the task at hand. Gently observe distracting thoughts without acting on them.
It can help you to increase your ability to regulate emotions, decrease stress, anxiety and depression.
It can also help you to focus your attention, as well as to observe your thoughts and feelings without judgment.
Talk in an even tone and keep it professional. Don’t let your emotions dictate your delivery or the other will too. This is especially important when talking to someone you are closely with.
Try to focus at things solely from a fact based standpoint. When emotions start to tak...
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