SESSION 3
M.A.S.T.
“Feelings are much like waves.
We can’t stop them from
coming, but we can choose
which one to surf.”
Mindfulness
and Emotions
Theme: With mindful awareness, we can become aware of the range of
emotions we experience throughout the day and learn to ride the waves of
intense emotions.
— jonatan mårtensson
Emotions add colour to our lives, yet we often do not notice them until
they bring us either pleasure or pain. By bringing mindful awareness to our
emotions, we can learn to notice and label them. Labeling emotions can
help us to appreciate pleasant moments, be curious and open to unpleasant
experiences, and even notice neutral events that do not create very strong
feelings and are usually overlooked.
Adopting a Welcoming Attitude to Our Emotions
As we explore the the full range of emotions we experience, we can practice
adopting a welcoming attitude to all of them, even the ones we prefer to
go away. In this way, we learn to welcome all experiences in the “guest
house” of our awareness, knowing that they will take up residence for only
a temporary period of time and may have something to teach us.
“When you name it,
you can tame it.”
— dr. daniel siegel
There is a saying that if you name a thought or emotion, you can tame it.
Turning towards difficult emotions can make them less intense and more
manageable. Labeling helps us to step out of ruminating mind, notice what
is happening in the present moment and become more accepting of the full
range of our emotions. Research has found that the simple act of naming
an emotion calms the emotional centre of the brain. We can learn to ride the
waves of intense emotions by developing language to label our emotions and
by observing their intensity.
Use the STOP technique (Goldstein, 2012) to help you pause throughout the
day and recognize the emotions you are experiencing.
S – Stop and take a pause
T – Take a breath
O– Observe what you notice
P – Proceed with the rest of your day
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M.A.S.T.
SESSION 3: MINDFULNESS & EMOTIONS
The Emotions Wheel
Excited
Am
aze
d
fu
Co
n
Energetic
Eager
Awe
As
to
nis
hed
lex
ed
ne
d
io
Pe
rp
nt
Rev
olte
d
Re
vu
lsi
on
De
te
sta
bl
e
gna
Rep
u
d
ul
Lone
ly
Bor
ed
Op
In timi
tim sti
c
ia
te
Inferior
Empty
Aban
doned
Isola
ted
Apa
the
tic
Ind
iffe
ren
Ins
t
pir
Op ed
e
P
Se lay n
f
ns ul
iti
ve
ul
ef
op ng
H ovi tive
L oca us
o
e
ov
Pr urag d
e
Co lfill
Fu ected
p
ent
Res
d
fi
Con tant
r
Impo
sitive
Inqui
d
Amuse
Ecstatic
Liberated
lu
s
Hap
Depressed
ul
ef
l
ac
Pe erfu
w
Po epted
c
Ac
d
Prou
sted
Intere
Joyful
Di
sil
se
se
d
p ri
py
n
io
rs
e
Av
nt
ita
s
l
He
efu
s
r
o
Rem
ce
n
med
sha
da
i
A
o
red
Av
Igno
y
t
l
i
Gu
zed
ictimi
V
d
done
Aban
Powerless
Despair
Vulnerable
Aw
f
Sad
ur
S
te
Inadequa
ous
Anxi
ed
Worri
ed
d
car
e
S
m
l
rwhe
d
Ove
tle
ned
r
e
t
a
h
St
Frig
d
e
r
Sca
ed
ck
o
Sh
ed
ay
sm
Di
t
Insecure
Disg
us
Fe a r
Inferior
ger
n
A
inte
Sarcastic
Critical
t
Skeptical
Distan
ous
ed
Suspici n
trat e
raw
Frus
siv
Withd
s
gre
ated
Ag
Irrit
d
ed
Ma ful
riat
Infu tile
te
s
Ho
ed
Ha
vok
Pro aged
r
s
En iou
d
r
Fu late ful
t
o
Vi sen
s
Re
Je
In alo
De sec us
Em vas ure
ba tate
r
Rid rasse d
Th
icu
d
led
re
Dis
at
resp
ecte
Hu ene
d
Alie
rt d
Hu
nate
mil
d
iate
Inade
quate
d
Rejec
Insignific
ted
ant
Submissive
Worthless
Loath
ing
Standing mediation (track 6)
Dis
app
o
(track 5)
Disapprov
al
Meditations to try:
Mindfulness of emotions
Judgemental
It is said that we have 6 Innate Emotions: fear, anger, happiness, sadness,
surprise and disgust (Eckman, 1999). Within these basic categories, there
are many nuances and intensities of emotions that we can describe in
different ways. Reflect on the range of emotions that you experience day-today using the chart as a guide to labeling them. Notice how you experience
those emotions in your body and list some words that describe the physical
sensations. Remember that we can experience more than one emotion at a
time, but focus on the one that is most prominent for you.
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M.A.S.T.
SESSION 3: MINDFULNESS & EMOTIONS
Mindful Emotions Journal
Over the next week complete the mindful emotions journal. Bring awareness
to your level of acceptance of the range of emotions you experience over the
coming week.
Day
Describe your
Experience
Was this Pleasant, Emotions
Unpleasant or
Neutral?
Rate the Intensity
of Emotions
(0-100%)
Body Sensations
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2
3
4
5
6
Ekman, P. (1999). Basic emotions. in T. Dalgleish and T. Power (Eds.). Pp. 301-320. The Handbook of Cognition and
Emotion. Sussex, UK: John Wiley & Sons Ltd.
Goldstein, E. (2012). The now effect: How this moment can change the rest of your life. New York: Atria Books.
Plutchik, R. (1980). Emotion: Theory, research, and experience: Vol. 1. Theories of emotion 1. New York: Academic Press.
Siegel, 2010. Mindsight: The New Science of Personal Transformation. New York: Random House.
Mindful Awareness
Stabilization Training
mast.stmichaelshospital.com
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