One of my favorite lessons from my time at the Nyingma Institute was the idea of practicing Emotional Awareness. It sounds relatively simply and interestingly enough it actually is! Below is the 3-part process to practicing emotional awareness. I use these steps unconsciously now to keep myself centered and responsive not reactive.
Practice Emotional Awareness
Connect. Take a deep breath and close your eyes. Breathe comfortably, taking gentle and full breaths. Tune in to your body and focus on the sensations you are experiencing. Allow your stomach to rise, and then your chest. Notice your inhalation flowing past the tip of your nose and filling your lungs. Turn your attention to how your body feels in the moment without judging or interpreting. Just focus on the moment.
Observe.When you are relaxed and feeling in tune with yourself, ask yourself the following kinds of questions: What’s going on? What am I sensing? What am I feeling? What am I thinking? Try to do this while maintaining the relaxation generated in the previous step.
Evaluate. Continuing in this relaxed state, think about the answers to the questions you have just posed, and based on those answers, try to tune in to your true needs and respond accordingly.
Keep in mind that you can do this at any time throughout the day. It only takes a moment or two.