Another way to practice noticing your emotions involves the use of music. Most of us have a song or a piece of music that brings up emotions, memories of past events (“good” or “bad”), or strong reactions. Find that song, close your eyes, and then, while listening to it, be a mindful observer of what you experience while you listen. What images pop up? What thoughts, physical sensations, emotions? Try to be a curious and objective observer, rather than passing any judgments on your experience.
Don’t worry if you had trouble staying focused on your breath. Like any new skill, it takes practice before it becomes more automatic. There are many ways that you can practice being mindfully aware in the present. The crucial part is that you’re actually paying full attention to what is actually going on in the moment, checking in with each of your senses. While walking, for instance, you can consciously make note of what you’re seeing, look at store fronts, the people walking by, the colour of the flowers you pass. You might actually be surprised by the things that you notice on a walk that you’ve done hundreds of times before. Using your hearing, you can focus on the sound of the traffic, birds chirping, or even the sound of your own footsteps. What does the sun, wind, cold, heat feel like on your skin? Can you taste anything? What about any smells? Pick an activity and do it mindfully each day. Activities you can try this with include washing dishes, exercising, eating or drinking, showering, driving.