Quote:
“Your thoughts are incredibly powerful. Choose yours wisely.”
~ Dr. Joe Dispenza
Reflection:
There is a ton of nuance in this short phrase by Dr. Dispenza, and I love it!
If emotions are instinctual (which has been suggested by research), and our feelings are our thoughts about our emotions, then the thoughts themselves becomes a very sticky glue between our emotions and our instinctual response.1
Simply put, we condition ourselves into feelings (how we think about our emotions) and when we don’t allow ourselves the mindful pause, this conditioning can become so hardwired that we confuse it as something that cannot be undone.
I know, that’s a lot, but I maintain that if you can observe your emotional landscape as this cycle, it becomes easier to observe our place and the agency we have within it.
I caution folks who say that this is merely an intellectual exercise. This isn't about just "changing your mind", although that can be a noble pursuit. It is important to remember that our brain is actually a part of our body! Don’t you feel like sometimes we attempt to remove our brain processes from among the physiological realities of our well-being?
A more integrated understanding of mind/body is absolutely an important step to take towards a more wholistic way forward.
This is why I'm a huge proponent of Integrated Mindfulness practices.
It's not just a bunch of talk about thoughts, it's understanding where the emotions sit within our body, it's being mindful of our common mind/body patterns and circumventing them for better health.
It's understanding that meditation, even just in 5 minute increments, affects our actual physical body just as much as a rowing machine for 20 minutes a day.
Formal mindfulness practices that we practice daily should be a part of our journey towards better health.
If you are interested in understanding how I may be able to help you in this endeavor, please reach out!!
Intention:
Join me in this intention:
Today, I choose harmony between my mind and body.
Meditation:
Tuning In: Emotions and Instincts
Get comfortable, sitting or lying down.
Close your eyes or soften your gaze.
Take a few deep breaths, feeling your belly rise and fall with each inhale and exhale.
Bring your attention to your body. Scan from head to toe, noticing any areas of tension or tightness. Is your breathing shallow or deep?
Spend a few minutes in this relaxed space.
After a moment in silence, shift your focus to your emotions. Are you feeling calm, happy, or perhaps anxious or frustrated?
Simply observe your emotions without judgment.
Next, consider your instincts.
Do you have a gut feeling about a situation?
Is there a physical sensation associated with that feeling?
Perhaps a tightening in your chest or a fluttering in your stomach?
Spend a few moments simply observing the connection between your emotions and your body's signals. Notice how they might influence each other.
Now, imagine a gentle light flowing through your body, washing away any tension or discomfort. Allow your emotions to soften and your instincts to guide you with clarity.
When you're ready, gently bring your awareness back to the room and open your eyes.
Carry this sense of connection between your emotions and instincts with you throughout the day.
Cultivation:
Here are a few practical ideas for cultivating a connection between your emotional instincts and mindfulness.
I will listen to the signals my body sends me. (This could be hunger, fatigue, or tension.)
With each breath, I will bring awareness to my physical sensations. (This helps connect your mind to the present moment through your body.)
I will engage in activities that nourish both my mind and body. (This could be exercise, meditation, or healthy eating.)
I will release any negative thoughts or emotions that create tension in my body.
I will trust my body's wisdom and move with intention throughout the day.
Appreciation:
With gratitude, I thank my instincts for their silent guidance. May I continue to listen to their whispers and trust their wisdom.
At the very least there is a meshed influence between instinct and emotion. See: https://psycnet.apa.org/record/2005-02936-016