Meditation and

Emotion,
Meditation and
Erika Rosenberg, Ph.D.

Emotion,
Erika Rosenberg, Ph.D.
Emotion
What approach do science and meditation share?
They are both empirical processes, rooted in
We examine our mind and learn that we should not
necessarily believe our thoughts.
Emotions arise in response to what?
to things that matter to us.
things that matter
What matters most to you?
What does Paul Ekman mean by ‘unbidden’ emotions?
It is the feeling that emotions happen to us, that they are outside
From where do emotions emerge?
What?

They are products of our own minds . . .

and emerge from our own thoughts . . .
as a function of how we see the world.
When you see yourself,
what do you see?
How long do emotions last?
 I float like a butterfly &
sting like a bee.

Frazier & Ali,

the greatest
fight ever?
Emotional reactions are fast . . .
and most emotions are very brief (a matter of seconds).
When someone says, ‘I’ve been sad all day,’ what
is happening to him or her emotionally?
There is revisiting of the emotions.
The sadness itself becomes the basis for more
sadness, and there is a recurring cycle.
We get sad over and over again.
Do you feel ?
Why do emotions recur in a cycle?
It is related to their evolutionary origin.
Emotions evolve for their ability to help us respond quickly
to certain critical situations in the environment.
A quick response is adaptive and increases inclusive fitness.
Why is it important to understand that emotions are brief?
If we understand that they are brief, even though they
create powerful changes, we can learn to ride them out.
If the point of meditation is not to eliminate emotions,
then what is the aim of meditation?
to learn how to accommodate emotions skillfully . . .
and with compassion for oneself and others.
I was Mahatma Gandhi.

compassion & non-

violence.
Emotions do not go away, even for long-term meditators.
How can the way we relate to our emotions cause us suffering?
For example, someone cuts in line at the
supermarket and it makes us angry.

How dare you!

Instead of letting it go, we spend hours thinking
about what we should have said to that person.

I should have thanked him

for sharing . . .
Often these are trivial unpleasant events.
An emotional response involves what part of our body?
The Autonomic Nervous System
What else is activated by an emotional response?
Behavioral tendencies (e.g., flight/fight/freeze response),
flight
fight
freeze!
and thoughts (memories and associations).

Rosebud . . .
How can meditation affect an emotional response?
Meditation provides opportunities to intervene
at each stage of the emotional process.
Meditation can affect how you view and evaluate a situation.
It gives you flexibility in how you respond to stimuli.
 I’m chill.

Shamatha practice makes you calmer.

And a calmer person is less reactive.
What lesson does the author teach with the metaphor of
the glass of water with sediment in it?
If you stir up the water in the glass, you can’t see anything.
 But if you let the water stand still, the sediment
will settle to the bottom and you can see clearly …
and you will still be able to see the sediment.
You can notice what is in your mind;
you can observe your habitual tendencies.
Meditation can have a huge impact on the
appraisal stage of the process,
which is what drives the emotion.
What determines what kind of emotion results?
Hint: Were you paying attention to the last slide?
The quality of the appraisal determines it . . .
because this is how you see the situation.
If you see a situation as a threat to your safety,

Don’t worry.
it can lead to anxiety or fear.
I won’t hurt you.
You can learn to control how you see things and how you respond.

Much.
Becoming mindful allows you to catch an emotion early.
You can detect your ‘buttons’ that some people push . . .
and you can stop yourself from saying something stupid . . .
or reacting in a way that causes harm.

I wish I had known that!

“You let the energy of the anger run its course.”
 According to Rosenberg, what is key in being
able to let go of the sources of suffering in life?
Tenderness and care for oneself.

I LUV ME!
Tenderness and care for oneself
includes: Self-compassion
Meditation increases your awareness of
emotions as they unfold.
Why should we welcome emotions?
 I feel therefore I am.

Emotions are opportunities for

transformation and growth.
Emotions tell us about what matters to us and why.
Emotions evolved as adaptations to the
environment, including other people.
And helped us survive.
Emotions are what make us human.
Can you image what it would be like if you could never fall in love?
Boring.
 No emotions?
Dreary Oh my!
Dreadful.
!
Do you think we will we program robots with emotion?
 I want emotions.
Me too!

Why or why not?

What is the advantage of having robots with emotion?
We can program them
to care for us.
 Would you please stop
pushing my buttons!

We can program them

to care for us.
 I push your
buttons because
I love you.

Empathy is what
makes us kind.
The end.