Noting emotions. Name your emotions, simply and without judgment, as you see them arise. Inspired by Mahasi noting, it may be enough of an exercise to simply state out loud a word describing any emotion you notice, taking care to not care whether your word is perfectly accurate but instead only care about having noticed and said something with the intent that if you knew the perfect descriptor word you would have used it. For ease it may well be enough to simply say a word that means “I noticed and attended to an emotion just now”. As you practice this, if you enjoy noticing the emotion regardless of the emotion itself, with any luck you’ll begin to notice your emotions and thus the “suddenly I’m more comfortable and feel safer” emotion without conscious effort. As an exercise, perhaps put on a particularly emotional-roller-coaster piece of instrumental music, stopping it at random points and asking everyone to name their emotion and the emotion they were feeling due to the music just before (presumably the in-the-moment emotion will often be annoyance due to the music being interrupted).
Noting emotions. Name your emotions, simply and without judgment, as you see them arise. Inspired by Mahasi noting, it may be enough of an exercise to simply state out loud a word describing any emotion you notice, taking care to not care whether your word is perfectly accurate but instead only care about having noticed and said something with the intent that if you knew the perfect descriptor word you would have used it. For ease it may well be enough to simply say a word that means “I noticed and attended to an emotion just now”. As you practice this, if you enjoy noticing the emotion regardless of the emotion itself, with any luck you’ll begin to notice your emotions and thus the “suddenly I’m more comfortable and feel safer” emotion without conscious effort. As an exercise, perhaps put on a particularly emotional-roller-coaster piece of instrumental music, stopping it at random points and asking everyone to name their emotion and the emotion they were feeling due to the music just before (presumably the in-the-moment emotion will often be annoyance due to the music being interrupted).