Emotional Regulation

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In Today's Email:

• Emotional Regulation: 5 skills you need to master…

• Our Gift To You: Tarot Cheat Sheets…

• Yogapedia: Lotus Pose…

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TODAY'S LEARNING
5 Emotion Regulation Skills You Should Master

There are a number of skills that can help us self-regulate our emotions.

1. Create space

Emotions happen fast. We don’t think “now I will be angry” — we are just suddenly clench-jawed and furious. So the number one skill in regulating difficult emotions, the gift we can give ourselves, is to pause. Take a breath. Slow down the moment between trigger and response.

2. Noticing what you feel

An equally important skill involves the ability to become aware of what you’re feeling. Tune in to yourself and consider: in what parts of your body are you noticing sensations? Is your stomach upset? Is your heart racing? Do you feel tension in your neck or head?

Your physical symptoms can be clues to what you are experiencing emotionally. Inquiring into what is happening to you physically can also distract your focus and allow some of the intensity of the emotion to go away.

3. Naming what you feel

After noticing what you feel, the ability to name it can help you get control of what is happening. Ask yourself: what would you call the emotions you’re feeling? Is it anger, sadness, disappointment, or resentment? What else is it? One strong emotion that often hides beneath others is fear.

Many of us feel more than one emotion at a time, so don’t hesitate to identify multiple emotions you might be feeling. Then dig a little deeper. If you feel fear, what are you afraid of? If you feel anger, what are you angry about or toward? Being able to name your emotions will help you get one step closer to sharing your emotions with others.

4. Accepting the emotion

Emotions are a normal and natural part of how we respond to situations. Rather than beating yourself up for feeling angry or scared, recognize that your emotional reactions are valid. Try to practice self-compassion and give yourself grace. Recognize that experiencing emotions is a normal human reaction.

5. Practicing mindfulness

Mindfulness helps us “live in the moment” by paying attention to what is inside us. Use your senses to notice what is happening around you in nonjudgmental ways. These skills can help you stay calm and avoid engaging in negative thought patterns when you are in the midst of emotional pain.

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TOGETHER WITH COZY EARTH
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TODAY'S POSITIVE NEWS

Boston officers surprise 911 caller with birthday treat–(WATCH)

ZEN STORY
Buddha’s Zen

Buddha said: “I consider the positions of kings and rulers as that of dust motes. I observe treasures of gold and gems as so many bricks and pebbles. I look upon the finest silken robes as tattered rags. I see myriad worlds of the universe as small seeds of fruit, and the greatest lake in India as a drop of oil on my foot. I perceive the teachings of the world to be the illusion of magicians. I discern the highest conception of emancipation as a golden brocade in a dream, and view the holy path of the illuminated ones as flowers appearing in one’s eyes. I see meditation as a pillar of a mountain, Nirvana as a nightmare of daytime. I look upon the judgment of right and wrong as the serpentine dance of a dragon, and the rise and fall of beliefs as but traces left by the four seasons.”

OUR GIFT TO YOU

Every now and then we will be giving away free digital goods to our community. In order for you to see our digital gifts, make sure that you place our emails into your primary folder. Our goal is to give away something awesome at least once a week!

Today you get our Tarot Cheat Sheets. Quickly reference the tarot card meanings with these tarot card cheat sheets. Includes a brief description of theme and interpretation. Astrology, Zodiac, Element, Yes or No...

To download please click on the button below called “Download”.

CRYSTAL OF THE DAY

YOGAPEDIA
Lotus Pose (Padmasana)

What is Lotus Pose?

Lotus pose, or padmasana, is yoga's most famous meditation pose. It is an advanced seated yoga posture wherein the knees are bent and the feet rest on top of opposite thighs.

Instructions

• Sit with your legs outstretched.

• Bend one leg and place the foot on top of the opposite thigh.

• Carefully bend the other leg and place the foot on top of the opposite thigh.

• Rest your hands on your thighs. Inhale and lengthen your spine.

• Close your eyes and breathe while holding the pose.

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