Riding the Wave: How to Practice Mindfulness of Current Emotion

Growing up near a beach, my mother always told me, “Don’t turn your back on the ocean!” That advice stuck with me—not just for safety, but as a way of thinking about emotions, too. Have you ever felt swept away by emotion, like anxiety, anger, or sadness comes out of nowhere and suddenly you're drowning in it? You're not alone. Many of us try to fight our emotions, avoid them, or judge ourselves for feeling them at all. But there is another way. A DBT skill called Mindfulness of Current Emotion teaches us how to observe and experience our emotions without being controlled by them.This skill isn't about pushing emotions away. It's about learning how to ride them like a wave—one that will eventually rise, crest, and pass.

The Power of Observing Without Judgment

Mindfulness of current emotion means sitting with your feelings exactly as they are in the moment. You don’t try to change the emotion or distract from it. Instead, you let yourself feel it fully, like noticing the sensation of heat rising in your chest when you're angry or the tightness in your throat when you're sad.

You observe it. You name it. And most importantly, you remind yourself that it's only a feeling. It won't last forever.

Like a Wave: The Nazare Metaphor

I was watching the documentary “100 foot wave” on MAX and was inspired. To truly understand this skill, think about the legendary waves of Nazaré, Portugal. These waves can reach over 80 feet high, attracting some of the world’s most daring surfers. But even the biggest waves eventually fall back into the sea.

Your emotions work the same way. When fear, grief, or anger starts to rise, it can feel massive…like it will take you under. But if you let it move through you, rather than fighting it or trying to swim away, it will eventually soften and fade.

Trying to suppress an emotion is like turning your back on a wave and hoping it won’t crash. Mindfulness asks you to face the wave, feel its full force, and trust that you’ll still be standing when it passes.

How to Practice Mindfulness of Current Emotion

Pause and name the emotion. Say to yourself: "I’m feeling anxious" or "This is sadness."

Notice where it shows up in your body. Tight chest? Restless hands? Warm cheeks?

Breathe into the feeling. Let the emotion rise without trying to change it.

Watch it change. All emotions shift with time. Just like a wave, it will pass.

Remind yourself: This is just a feeling. It is not who you are. It is not permanent.

Why It Works

By practicing mindfulness of emotion, you strengthen your ability to stay present, reduce emotional overwhelm, and respond with intention instead of reacting impulsively. This skill is especially helpful for people dealing with intense emotional swings, anxiety, or a tendency to avoid feelings altogether.

Final Thoughts: Learn to Surf Your Emotions

You don’t need to be in Portugal to ride a giant wave. You’re already doing it every time you sit with a big emotion and let it move through you. Mindfulness of current emotion takes practice, but it gives you the power to face what’s hard without getting swept away.

At Awake DBT, we teach these life-changing skills in both individual and group settings. If you’re ready to stop fighting your emotions and start learning how to ride them, we’re here to help.

💙 Learn more about DBT skills and how they can support your emotional well-being by booking a 15 minute free comsult call at AwakeDBT.com

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