Has your brain hijacked your mind? Learn the difference and to separate the two so that one doesn't control the other.

One huge emotional storm might lose intensity if we name and describe all of the sub emotions as many times as necessary. We can break them down, which creates the effect of diluting them so we can better tolerate them. One huge emotional storm might be dissolved if we can describe, with great accuracy and without judgement or opinion, what we are feeling. 

Mindful crying. Using crying constructively, without it turning into a passive act that promotes further suffering. Crying with the intention of cleansing before we start the process of crying.

Determine what we're going for. Is it to keep a job, be happy, not lose a friendship, to simply have peace, etc? Determining how we want to feel and what we want to have at the end of the day may help guide our emotions and behavior if we're observant vs threatened by consequences. 

Sometimes emotions take on a life of their own. We can separate from their intensity by "talking" to them. We're presenting alternatives when we speak directly to something or someone. Well chosen and individualized phrasing can dramatically change our state. 

A perfect example is navigating a website with a ton of information. Or a manual with step by step instructions. Sometimes just deliberately reading each item can take the intimidation and sense of overwhelm in completing a task. NOT trying to internalize or understand it. This could mean going section by section, link by link, and simply reading it. The more we can ingest, the better the brain sees what's possible, but in pieces. We don't have to fully digest it yet.

We might think we're being objective when we're judging ourselves by forcing ourselves to feel a certain way. The objectivity is what makes the most out of mindfulness. 

A balloon within a balloon in our minds. The inner balloon can do the yelling, screaming, cursing, etc. while the outer balloon is chill while watching. It might even be amusing. 

For a greater effect...1. Observe 2. Observe the observing 3. Observe observing the observing. This can deepen our awareness. Without level 3, we still risk a mindless performing of skills that can make them ineffective. 

Removing terms that don't help us or make us feel worse such as "even though," "the reality," or other wording that makes us feel we're in control when we don't feel like we are. If we're using affirmations, choosing ones that actually resonate for us, rather than make it worse. 

Using mindfulness as a deliberate and technical skill. Checking items on a list sends the message of completion, that if we observe, can give us a sense of greater control.

Using mindfulness as a deliberate and technical skill is what helps to make mindfulness work. This isn't just a traditional list. It's a "mindful...ist." It's a list and checkbox mindset.

An intentional mindset of gratitude without comparison to how things could be worse. If we're judging about how things could be worse, we may feel worse.

This is not to be mistaken with paranoia. Just a little elbow like occasional nudge as a reminder that anything can happen. This better prepares us for coping with whatever comes our way. Do it on purpose.

Helps take the mystery out of the "why" of things. Observing what's happened in the order in which it did. This can reframe what happens in the aftermath of the event, to correlating with the thing before it. 

One thing at a time? What if one thing at a time could consist of multiple tasks...observed as the umbrella of the task of getting something done? 

An observational skill; useful for when mindfulness feels like it may not be helping but then later noticing if maybe there are some delayed positive effects. 

"Where do I feel this in my body?" Observing physical sensations that come with negative emotions allows us to sit with it, rather than being only threatened by it. 

Give a voice to urges not just from the perspective of stopping them. Acknowledge the pros of acting, pros of not acting, cons of acting, cons of not acting. Putting the list aside with out pressure of a decision make help our minds come to a natural conclusion on its own.

I've got to get back on track with my eating." What does that look like? Is it judgement, deprivation, "giving in," disappointment? Is it structure balancing exercise, nutrition, and resistance training?

Distraction, not avoiding. If we notice intrusive thought patterns, a visual of a divider blocking off the thoughts may keep them in their place without interfering with our well-being

We might not be seeking the urge that the desire is driving us toward. Sometimes we can get addicted to the process. If we can separate the two, we may be surprised by what we're really feeling.