Mindfulness

Being mindful is becoming aware of what is going on inside you. So first of all, recall an event where you felt excited. Visualize this. How did you feel? What did your face look like? How did your stomach feel? How did your neck and shoulders feel? Observe yourself. Recognise these feelings. Now recall a time when you were angry. How did your body feel? Recognise the feelings in shoulders, neck, arms, feet, stomach. See yourself when you are angry. Observe it, don't be it, just recognise it. Try the same principle with jealousy, tiredness, sadness, and happiness. Observe these emotions.
Also try doing this: tense your feet by curling up your toes, count to 7 then relax. Notice the difference between tension and relaxation. Then bend your knees tight, count to 7 then relax. Notice the difference of feelings. Then tense up your stomach, count to 7 then relax. Recognise the difference. Shrug your shoulders to the count of 7 then relax. What is the difference? Place your chin on your chest, count to 7 then lift it off. Is there a difference? Push your head back, count to 7 then relax. Feel the difference. Open up your eyes and mouth really wide and count to 7 then relax. Notice the difference. After this, clench your fists and bend your arms whilst counting to 7. Then release and relax.
You should practice this each day, to recognise your body states; tense and relaxed. By doing this you are teaching yourself how to recognise how your body reacts. As you recognise these physical reactions, realise how they are telling you that they are saying, "I'm tense." When this occurs, focus on your breath; in and out, in and out.
If you have problems visualising yourself in the first exercise about recognition of emotions, this maybe due to how you identity yourself. It is possible there are barriers you have placed inside you. Don't worry. This is recognition of these barriers which can be worked on. (I will talk about forgiveness and self-forgiveness in another post.) In short, forgiveness is like acceptance. Being able to accept who you are, what you are, what you have done, etc. is key to the process, then the barriers start to disappear.