Sad girl crying desperately alone sittin

Cry Mindfully

A mindful crying practice can mean the difference between overwhelm and resilience, anger and peace, or despair and hope.  It can be invaluable when you're facing extreme grief, chronic stress, anxiety, anger, overwhelm, or numbness. 

 

The goal of mindful crying is to promote calm and stabilize the nervous system

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PRACTICE:

Mindful crying is a way to cry  without creating new stress hormones while you do.

 

  1. Allow yourself to acknowledge that a strong emotion exists

  2. Recognize the specific part of you that so badly wants relief

  3. Notice which of your thoughts might belong to this part

  4. Compassionately acknowledge this part needs your attention

  5. Commit to compassionately witnessing what this part feels  

  6. Locate a safe and appropriate place where you can cry

  7. Bring your focus to the emotion this part feels (e.g. grief)

  8. Notice the sensations and imagery this emotion creates

  9. Notice that you are creating space and permission to cry

  10. Mindfully notice shifts in sensations and imagery as you do

NOTE: Consciously acknowledging emotion from different parts of ourselves allows us to more authentically process our feelings and emotions. When we allow ourselves a good cry, it can be followed by feelings of tiredness, relief, relaxation... and even gratitude.

TIP: In the context of an appropriate time and location (and with appropriate hydration!), a daily mindful crying practice can be a helpful way to promote wellness. Crying is necessary for the body to eliminate the chemicals created by strong emotions, which are toxic to the brain and nervous system if they build up over time.