One thing mindfulness practice encourages us to make space for what is going on in our life, notice it,  and express it clearly and concretely. It is a good practice in working with what is going on inside us, as well as what is going on between us and others. Simply naming can be a first step in dealing with difficult situations, as was shown in two UCLA studies which looked at the practice of labeling emotion states .

Using functional magnetic resonance imaging (fMRI) to record brain activity, researcher Matthew Lieberman Ph.D,  found that assigning names to negative emotions reduces the intensity of activity in the amygdala — the part of the brain that acts as an alarm system and sets off stress-related reactions. By simply putting a name on the distress, Lieberman says, you can wield more power over your amygdala’s activity. For example, when you attach the word ‘angry,’” he explains, “you see a decreased response in the amygdala”.

We are shown how to do this simple, gentle naming of experience  in this poem by American writer David Budbill:

Say rather:

Its a nice day.

Pass the mashed potatoes please

Look, there’s a chickadee.

Your voice makes me swoon.

Let’s plant the beans.

I miss my dead mother so much today

I want to touch your face.

Clean up the mess!

What’s better than a cool glass of water?

I feel so sad, all I want to do is cry.

What time is it?

I want to touch you everywhere.

Let’s go for a walk.

Will you have tea with me?

Let’s play some music.

I dont want to die.

Come visit again soon.

David Budhill, Don’t Speak in the Abstract