Meditate, Mindfulness

How to Use Meditation to Control Emotional Reactions

Posted October 11, 2019 • Read Time: 4 minutes

“The reason emotions are so difficult to manage and become conscious of is because when we’re in a strong emotional reaction from something in our environment, there’s always a gap between the way things appear and the way things really are.


When we respond emotionally, the chemicals of emotion drive us to perceive reality equal to that emotional state.


And because there’s a gap between the way things appear and the way things really are, we’re usually going to say at the end of that emotional reaction:


“I should have never said that… I should have never done that.”


Because it’s those chemicals that drive us to act like an amped up animal with a big memory bank.”


Dr. Joe Dispenza, neuroscientist and author of ‘Information to Transformation’


Stress Mode > Survival Mode > Depleted

It’s much more difficult to control your emotions and reactions when you’re stressed out and/or anxious.

And it’s even more difficult if you’re chronically stressed or anxious.


When we’re stressed we’re hyper-aroused and hyper-vigilant.

We’re reactive.

We’re operating from past memories that lead to future fears.


Animalistic instincts kick in when survival mode is switched on and knee-jerk reactions happen more frequently.

We misperceive our environment and situations.

I know how defeated, deflated, and frustrated this vicious cycle can leave you because I’ve been there too.

Walking around like an anxious ticking time bomb, exploding around those closest to me, over-reacting, and diving into the ‘worst case scenario’ head first.

Like a leaking bucket, this cycle of reactive emotional responses and misperceptions leads to us depleting our internal energy reserves, which keeps us stuck in more stress and anxiety.



We can’t control many components of our outer environment, but we can definitely control what happens in our inner environment.

The inner environment is comprised of our thoughts and mind, emotions, and the inner workings of our body and our energy.

We control how much energy we restore and replenish, and how much energy we waste (or leak) away.



Meditation as a Restorative Tool 

“Meditation is not to escape from society but to come back to ourselves and see what is going on.

Once there is seeing, there must be acting.

With mindfulness, we know what to do and what not to do to help.”

– Thich Nhat Hanh, Buddhist monk, teacher, & author


Meditation is a proven simple and effective tool to help restore and replenish your energy.

When our energy reserves are abundant, we have the capacity to manage ourselves better – emotions, thoughts, and actions.

When our energy reserves are low or empty, we lose our capacity to self-manage and self-regulate.

We become reactive slaves instead of conscious creators.

A recent study in Frontiers in Human Neuroscience found that even a short meditation can significantly reduce emotional reactivity. (1)

The study also found that forcing ourselves to be mindful doesn’t work.

The actual experience of mindful moments through the practice of meditation is what proves to be effective at regulating our emotions and responses.


Another study published in the Journal of Clinical Psychiatry found that mindfulness-based meditation appeared to improve stress reactivity, and may also have a beneficial effect on anxiety symptoms in those experiencing Generalized Anxiety Disorder (GAD.) (2)


The powerful part of even just a bit of regular meditative practice is that it gives you the experience of a reset and release of mental/ emotional/ physical tension. 


If this meditating business is new to you, start with just five minutes, twice a day and you can really help set yourself up for: 

  1. Less reactivity in the face of stress, anxiety, and overwhelm.
  2. Quicker recovery (restore) from stressful events and emotionally heightened moments.



If you haven’t meditated much or are just starting out, you may be intimidated by the idea of taking up a meditation practice.

Or you might be saying: “I don’t have any idea how to meditate.”

As with all new things, there’s a learning curve and it can seem daunting at first.

It’s true there are tons of different styles, categories, and types.

But don’t worry about any of that right now.

Instead, let’s go over a simple, easy to follow practice you can do anywhere and at any time…



A 5-Minute Meditation Practice: 

“Meditation is the ultimate mobile device, you can use it anywhere, anytime, unobtrusively.” 

– Sharon Salzberg, Meditation Teacher & Author


The beauty of the practice I’m about to show you is that you can literally do it anytime, anywhere.

I do my morning meditation practice the minute I wake up, before even getting out of bed.

I sit up and make sure my back and neck are supported.

I even use my eye mask to further help me go inward.


Let’s begin:


Sit comfortably

With the back upright and the neck straight and supported.

Relax the face, relax your mouth, your jaw…

Close your eyes

And start to notice the sounds around you.

Maybe you can hear cars going by, or the sound of your AC, or a bird chirping nearby.

Pay attention to the sounds and then move your awareness to follow the rate of your breath.

Don’t try to change the breath or alter it in any way.

Just notice the rise and fall of your breathing with each inhale and exhale.

If you notice thoughts, sensations, or emotions come up, it’s ok.

It’s normal.

The goal of meditation is not to eradicate thought. 

The goal of meditation is to bring your awareness back to this present moment each and every time you catch yourself drifting in thought, emotion, or sensation. 

Every distraction is an opportunity to come back to your breath and to come back to your awareness of this moment. 

Keep following your breath.

Putting all of your attention on the inhales and breath coming in…

And exhaling… breath moving out.


It’s that simple.

It’s that easy.

Focus on your breath.

Allow sensations and thoughts to be.

Return your focus back on the breath.

Each return strengthens your capacity to be here, now… in this moment.

It’s in this moment where you’ll reap the benefits of restoring, releasing, resetting, recovering, replenishing, regenerating, and responding instead of reacting.

Try it and let me know how you get on.














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