The Body's Emotional Map and How to Read It
Imagine your emotions like a flowing river, its waters swirling and rushing downstream. When you try to block or divert the flow, the river becomes backed up. The pressure continues to build until one of two things happens: the river finds a way around–carving its own path and flooding everything it touches–or it finally bursts through with wild, uncontrollable force.
Similarly, when we avoid our emotions – consciously or not – they don’t just disappear. They always find a way to manifest, sometimes even appearing as physical symptoms like chronic pain, digestive issues, or unexplained fatigue.
Only in dealing with our emotions can we truly express our deepest selves. By intentionally being aware of how we feel throughout the day, we learn about ourselves and become more present in our bodies. We’re less stressed and more productive. We feel better and do better.
Now comes the question: How do we gain awareness of our emotions?
The answer lies in emotional mindfulness — the practice of paying attention to what we are feeling in the moment, exploring it with curiosity and without judgment. In other words, it is the gentle observation of our emotions without labeling them as good or bad.
A great way to practice this is by noticing how emotions appear in your body. So the next time you’re caught in a big feeling, you can try this three-minute body scan:
Find a comfortable position sitting up or lying down.
Take a few deep breaths and close your eyes.
Mentally scan your body starting from the top of your head. As you move through each part, observe any tension, pain, or discomfort. Do you feel warmth, tightness, or a tingling sensation?
Continue through each area of your body until you reach your toes. Acknowledge any thought or feeling that may come with the sensations you notice, and breathe through it.
Keep in mind that you’re not trying to change your sensations. You’re simply noticing what your body feels right at that moment. By recognizing your own internal signals, you can process intense emotions and return to a calmer state.
When we feel our emotions rather than avoid them, we gain a deeper understanding of ourselves and those around us. This increased awareness leads us to a life of more joy, fulfillment, and meaningful connections.