Our last blog post included an reflection by Thich Nhat Hanh on using mindfulness to transform feelings. Here is an exercise excerpt from our upcoming book project Sharing The Now: Mindfulness Exercises To Enhance the Connection With Your Horse which offers guidance on intentionally paying attention to what you are feeling in the present moment, to be attempted on your own. We have divided the exercise to flow naturally in two phases, followed by a possible modification to try when you are next with your horse. Again, the key is to optimize your horse’s comfort so please stop the exercise if your horse appears distressed at any time, and proceed to something that your horse is comfortable doing to help them relax.
Phase 1: After taking a few moments to take deep breaths, to notice the state of your body and mind, and to set the intention to remain fully focused on the present, begin to focus on your emotions. Which emotions are present right now? Is there a certain area of the body where you feel your emotions strongly? Imagine breathing into and out of that part of the body. Everyone is unique. Some people like to notice emotions at their hearts; others notice emotions in the chest, abdomen, or elsewhere.
As you focus on your emotions, allow them to be as they are. Tell yourself, “I am feeling this way right now,” as you breathe in and out. Another way to frame this is that “emotions just are.” Do the emotions stay intense or drift away? Usually, they fade. Pay attention to how your emotions change through the exercise. Are you judging them, wishing they would disappear?
If you are overwhelmed by distressing emotions, take care of yourself. For example, mindfully notice your breathing, and then focus back on your emotions when you feel ready. Some people find it is easier to comfort themselves by imagining they are caring for a pet, a child, or their best friend who is experiencing emotional suffering. As you summon feelings of compassion for this other being, start to focus these caring feelings onto yourself. Take care of your inner being and your emotions, as much as you feel able to. Even if this does not feel natural or easy, we invite you to try.
Phase 2: Now, create a picture in your mind of your horse. What are you feeling about your horse? Stay open to emotions that arise. Are they pleasant, unpleasant, or neutral? Are you imagining that your horse feels the way you do—that is, are you projecting feelings onto your horse? What emotions surprise you? If you feel frustrated or disappointed, acknowledge that these feelings exist for a valid reason. Allow yourself to feel them without pushing them away; see if other emotions lie underneath them. Know that there is no right or wrong way to feel right now—just allow your emotions to be as they are. Continue to breathe through these emotions. Then shift focus to something else as you complete the exercise.
Modification to try when you are with your horse
Become aware of your horse. Try and read what your horse is feeling. Pay attention to your horse’s body language. What is the position of their ears? Their neck? Are they tense or relaxed? Is your horse sighing or licking and chewing their lips, behaviours which often signal relaxation? Conversely, is the horse pacing? Ears pinned backwards? Does the horse seem content, curious, frustrated, or scared? Note that you can only interpret this body language—and may be accurate or inaccurate. Based on your interpretations of how your horse feels, are your emotions the same as or different from your horse’s emotions? When you choose to, switch your focus away from noticing your own and your horse’s emotions. Turn your attention elsewhere.