What To Do When Emotions Arise

It seems to me that, as a society, anxiety is at an all time high. This is certainly to be expected, what with all that's happening in the world right now. Symptoms of anxiety may manifest both physically and emotionally. Tempers are short, irritability is high, many people find it difficult to be motivated or to focus, sleep troubles are more common and we are more isolated from our family and friends. 

Anxiety is just one emotion that commonly arises during your meditation, and don’t be surprised when any emotion surfaces. Even in the best of times, it’s understandable, when we are sitting in silence and totally focused on our inner world, that these different emotions come out, often times in some very creative ways, much like what happens in our dreams. You're not doing anything wrong, it's just your mind being human. It's what we as humans do, so be kind and patient with yourself, and be thankful for opportunity it gives you to deepen your practice.

So what do you do when you notice emotions arising? Most important, try to notice immediately, before you start chasing them. Acknowledge them then just sit with them, and as always in our practice, observe them with a sort of curiousness. Sometimes it even helps to give them a name – worrying, fear, anxiety, even boredom, whatever label you attach to it – as in “Oh, I’m worrying” or “I’m feeling anxious." Then, see if you can return to your focus (I suggest you use your breath as your focus). When you find you’ve gotten lost in your thoughts and it’s difficult to come back to your breath, it’s fine to open your eyes for a moment, and then go right back to your meditation. The good news is, as these emotions come up in our practice, it becomes more “automatic,” if you will, to notice them quickly and bring your attention back to the breath. Remember, it’s important to acknowledge them. You may decide to that experience the feeling that arose at a later time, when you’re not meditating. This is one way we grow and get to know ourselves better.