Be REAL Week 3

Feelings Quote



Coming Back to Balance

This week our session focused on emotion regulation, including how to understand our emotions and support ourselves when it feels like strong emotions take over. We also practiced Yoga and Tuning into the Senses as ways to strengthen the mind-body connection. Below is a summary of skills we discussed as well as links to guided practices.

Tending to Our Emotions

Feelings aren’t good or bad. They tell us what we need to tend to. Acknowledging our feelings – with kindness – can help us process them.

Feelings During Crisis      Name It To Tame It

Looking for resources to help build your emotional awareness?

Practices for When Strong Emotions Take Over

+2 Breathing+2 Breathing

Exhaling longer than you inhale can slow down the heart rate and turn on the relaxation response. Our audio file +2 Breathing (Respiración Extendida) can help you practice. Note: If exhaling 2 counts longer doesn’t feel comfortable, try 1 count or a brief pause. The breath changes day-to-day so find what you need.




3 – 2 – 1: A Practice for the Senses

This practice helps engage the cognitive functions of your brain, which can be helpful when strong emotions surface. Take two slow breaths. Then softly or silently name 3 things you can see, 2 things you could touch, and 1 thing you can hear. Take another two breaths.




Br Week 3 Investigate Your Emotions

Holding a Stone & Investigate Your Emotions

Emotion regulation is like holding a stone – we don’t want to hold on too tightly to the emotion because that makes it hurt more, but we also don’t want to ignore it all together.  We want to practice holding it with awareness – observing it.  This is what mindfulness is – paying attention to what is happening in our bodies with awareness.  Investigate your emotions is learning to observe our emotions.  One strategy for this is taking a curious attitude towards them.  



Br Week 3 Willing HandsWilling Hands

With Willing Hands, we are opening our hands and ourselves to feel compassion and to connect with what is best in a situation. As you close your hands, notice what you feel and pause for five seconds. Then, open your hands and notice how that feels.




Strengthening the Mind-Body Connection

Yoga Practice 2 Shorter Version

This week we practiced another yoga sequence for releasing muscular tension. You can download a PDF of the practice.

Remember, even a few gentle poses can make a significant difference in how you feel throughout the day. See if you can find time to pause and do two poses between classes or meetings. Another great time is taking 5-10 minutes for gentle movement before sleeping to help settle the mind




Noticing Your Inner Voice

The activity “How would you treat a friend” provides a foundation to self-compassion. It is common to be kinder to others than it is to ourselves. However, extending that same kindness, support and compassion towards ourselves is important because it helps us handle our emotions and difficult situations. Instead of denying our experiences or emotions, self- compassion allows us to accept our emotions and identify what we need to tend to our experiences. Visit the website for the script to do this activity again. 

Tuning Into the Senses

Br Week 3 Mindful Or Tuning Into The Senses

Being mindful of our senses can help us connect more with our experiences. When we bring awareness to our senses, we can become fully immersed in the moment. Try our 7 minute practice Tuning into the Senses (Atención Plena en los Sentidos).

Home Practice

Noticing Practices

  • Emotional Responses: What types of emotions do you notice the most? How do you experience those emotions? Watch the 6-minute Emotion Regulation video
  • Your Inner Voice. How do you talk to yourself? Is it the same as how you would talk with a friend?
  • Intention.  What is your intention for this week?

Guided & Reflective Practices

About Be REAL
Be REAL (Resilient Attitudes & Living) was developed at the University of Washington Center for Child & Family Well-Being. The program’s aim is to promote the well-being of college students and staff by building skills to cope with emotions, navigate challenging situations, and strengthening internal awareness. Learn more.

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