Balance Your Emotions and Build Lasting Change

Welcome to MindfulMornings! In today’s email, you’ll learn about:

• Being Wary of Feelings Masquerading as Knowledge

• Growing What Matters: Simple Ways to Build Better Habits

Here are 2 quotes, 2 tips, and 1 question to help you build healthy habits this week…

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2 Quotes

1. "I'm not upset that you lied to me, I'm upset that from now on I can't believe you." - Friedrich Nietzsche

2. "Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying ‘I will try again tomorrow’." - Mary Anne Radmacher

2 Tips

1) Be Wary of Feelings Masquerading as Knowledge

Here’s why:

We all know that feeling when emotions take over and cloud our thinking. Sometimes these emotions can be so strong they impact our decision-making. When we notice these emotions and understand they are feelings, not facts, we can:

• Make better decisions

• Build stronger relationships

• Understand ourselves and others better

• Navigate life's challenges with more clarity

How to Practice This:

1. Get to Know Your Story
   Often these emotions arise from strongly held beliefs, especially when these beliefs are attacked. Take 10 minutes to think and write about what has influenced some of your beliefs. What beliefs come from your family? What does your culture value? Understanding your background helps you spot when emotions might be steering the ship.

    

2. Practice Identifying your Emotions

   To question if we are reacting emotionally, we must be able to notice and identify our emotions. This is where meditation comes in. To help you practice identifying strong emotions try this 10-minute meditation on Insight Timer: Noticing & Acknowledging Your Emotions | Lama Rod Owens
    

3. Notice your emotions
   When strong opinions come up, pause and ask yourself: "Is this just how I feel, or do I have evidence to back this up?" Whenever we have a strong opinion or reaction to something, we should instantly be wary. Often, this is our feelings and emotions taking hold.

    

4. Open Your Mind
   Talk to people who see things differently than you do. Their perspectives might surprise you! Practice listening to different opinions and noticing your emotions and feelings.

    

5. Get Mindful
   Practicing mindfulness each day can help you continue to build on this awareness. We recommend Insight Timer (not an affiliate) as a great free app for finding guided meditations. You may also like to try our Mindfulness Roadmap which guides you through different mindfulness practices over 28 days.

Remember: Your feelings are always valid, but they don't always reflect the truth. Learning to tell the difference helps you navigate life with more wisdom and understanding.
 
With practice, you'll find it easier to recognize when emotions are running the show, leading to better decisions and stronger connections.

2) Grow What Matters: Simple Ways to Build Better Habits

Why:

What we focus on and put energy into grows. Just like a garden needs care and attention, our habits and behaviors need nurturing to flourish. When we notice and appreciate positive behaviors – in ourselves or others – we help them grow stronger. This simple practice can brighten our days and build better relationships.

How to Do It:
Here are 4 simple steps to nurture positive behaviors:

1. Choose Your Focus

   • Pick one positive behavior you want to grow over the next two weeks

   • Keep it simple: maybe it's showing gratitude, being patient, or smiling more

   • Start with something small and manageable

      

2. Set Clear Intentions

   • Write down your chosen behavior

   • Ask yourself: Why does this matter to me?

      

3. Create Daily Reminders

   • Put a sticky note on your mirror

   • Set a gentle alarm on your phone

   • Add it to your morning journal

      

4. Practice Each Day

   • Look for chances to express this behavior

   • Notice when others show it

   • Show appreciation and acknowledge when you spot it in action

From little things, big things grow. Be patient and watch as the new behavior you focus on spreads around you.

1 Question

In what situations do you find it most challenging to be honest with yourself?

Some examples might be:

• When you’ve made a mistake

• Deciding whether a relationship is healthy

• Receiving feedback

Thanks for reading! We hope you enjoy your week.

With gratitude,

MindfulMornings

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