Crying Mindfully
A mindful crying practice can bring peace to overwhelm and hope where there was despair. Emotional tears are an invaluable evolutionary resource for extreme grief, chronic stress, anxiety, anger, overwhelm, or numbness.
Mindful crying can help to promote calm
and regulate the brain and nervous system
Approach:
Crying can be a powerful way to restore nervous system balance—but how we do it matters. Emotional tears occur when the body needs an urgent pathway to regulate. When we know this, we can partner with our bodies in the regulation process.
How to cry mindfully:
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Begin with compassion: Emotional tears are a feature of the human nervous system—not a bug. Approach yourself the way you would approach a beloved friend who is struggling.
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Name your emotions: The act of naming the feelings you notice helps your body cry productively and begin regulating. One step at a time, name the emotions that feel correct (e.g., I feel sad, I feel angry, I feel afraid, I feel exhausted, etc). It's okay to say the same things for as long as they are true.
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Witness your thoughts: As you cry, witness any thoughts that arise and name the emotions they create.
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Notice shifts: Stay present as your body works to release. Sensations, images, feelings and thoughts will move out of and into the space. With mindful attention, you may notice they are guiding you to breathe more slowly, rest, get a few more resources in place, etc. Remember, emotional tears are a sign of stress hormones, so your body may require you to sit quietly, rest or reflect after a cry.
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NOTE: Any call to cry indicates the nervous system needs more bandwidth. If you can, delay any thinking, decisions, or actions until your nervous system is more resourced—and reach out for help if you need it.