Use this inventory each day to identify your physical and emotional state of being. Remember that your body budget is comprised of two things:
1. Assessment of your Basic Needs - Sleep, Hydration, Food, Body Temperature (shelter).
2. Assessment of your level of energy and your general mood.
Identifying My Emotions
The next step is to visit the wheel of emotion and to identify which emotion or series of emotions you are feeling.
Remember your emotional state of being is complex so it is likely that you are feeling a few things today. Be as specific as you can be.
If you are on a mobile device it is best to turn to landscape to better view the wheel.
Plutchik’s Wheel of Emotions
We all want to do our best to truly express how we are feeling. Being able to describe our emotions with the clearest and near words allows us to express ourselves and to be better understood. The Wheel of Emotions helps us see how emotions are relational so we can develop a comprehensive vocabulary.
Similar words: Connected, Proud
Typical sensations: Glowing
What is Admiration telling you? I want to support the person or thing
How can Admiration help you? Strengthen commitment to a person or idea
Similar words: Delighted, Giddy
Typical sensations: Abundance of energy
What is Ecstasy telling you? This is better than I imagined
How can Ecstasy help you? Strengthens relationship, increases creativity, builds memories
Similar words: Calm, Peaceful
Typical sensations: Relaxed, open hearted
What is Serenity telling you? Something is happening that's essential, pure, or purposeful
How can Serenity help you? Renew energy, make connections, reflect to learn
Similar words: Open, Welcoming
Typical sensations: Peaceful
What is Acceptance telling you? We are in this together
How can Acceptance help you? Create relationships, community
Similar words: Intense, Focused
Typical sensations: Highly focused
What is Vigilance telling you? Something big is coming
How can Vigilance help you? Get ready, look carefully, stay alert
Similar words: Open, Looking
Typical sensations: Mild sense of curiosity
What is Interest telling you? Something useful might come
How can Interest help you? Pay attention, explore
Similar words: Overwhelmed, Furious
Typical sensations: Pounding heart, see red
What is Rage telling you? I'm blocked from something vital
How can Rage help you? Attack an obstacle
Similar words: Mad, Fierce
Typical sensations: Strong and heated
What is Anger telling you? Something is in the way
How can Anger help you? Energize to break through a barrier
Similar words: Frustrated, Prickly
Typical sensations: Slightly agitated
What is Annoyance telling you? Something is unresolved
How can Annoyance help you? Notice minor issues
Similar words: Disturbed, Horrified
Typical sensations: Bilious & vehement
What is Loathing telling you? Fundamental values are violated
How can Loathing help you? Energize to block something vile
Similar words: Distrust, Rejecting
Typical sensations: Bitter & unwanted
What is Disgust telling you? Wrong; rules are violated
How can Disgust help you? Notice something unsafe or wrong
Similar words: Tired, Uninterested
Typical sensations: Drained, low energy
What is Boredom telling you? The potential for this situation isn't being met
How can Boredom help you? Take a rest, learn something new, refocus on what I can control about the situation
Similar words: Heartbroken, Distraught
Typical sensations: Hard to get up
What is Grief telling you? Love is lost
How can Grief help you? To know what we truly want
Similar words: Bummed, Loss
Typical sensations: Heavy
What is Sadness telling you? Love is going away
How can Sadness help you? Focus on what's important to us
Similar words: Blue, Unhappy
Typical sensations: Slow & disconnected
What is Pensiveness telling you? Love is distant
How can Pensiveness help you? Remembering people, things that are important
Similar words: Inspired, WOWed
Typical sensations: Heart stopping
What is Amazement telling you? Something is totally unexpected
How can Amazement help you? Remember this moment
Similar words: Shocked, Unexpected
Typical sensations: Heart pounding
What is Surprise telling you? Something new happened
How can Surprise help you? Pay attention to what's right here
Similar words: Scattered, Uncertain
Typical sensations: Unfocused
What is Distraction telling you? I don't know what to prioritize
How can Distraction help you? Consider what to prioritize
Similar words: Alarmed, Petrified
Typical sensations: Hard to breathe
What is Terror telling you? There is big danger
How can Terror help you? Seek safety for self/others
Similar words: Stressed, Scared
Typical sensations: Agitated
What is Fear telling you? Something I care about is at risk
How can Fear help you? Protect what we care about
Similar words: Excited, Pleased
Typical sensations: Sense of energy and possibility
What is Joy telling you? Life is going well
How can Joy help you? Sparks creativity, connection, gives energy
Similar words: Accepting, Safe
Typical sensations: Warm
What is Trust telling you? This is safe
How can Trust help you? Be open, connect, build alliance
Similar words: Worried, Anxious
Typical sensations: Can't relax
What is Apprehension telling you? There could be a problem
How can Apprehension help you? Seek out potential risks, don't ignore problem
Optimism is the combination of feeling Anticipation and Joy
Similar words: Hopeful, Looking Forward
Typical sensations: Energized
What is Optimism telling you? The future is better than the present
How can Optimism help you? Generate options, motivate action
Aggressiveness is the combination of feeling Anticipation and Anger
Similar words: Beligerant, Hostile, Argumentative
Typical sensations: Inflamed, tight, moving toward threat
What is Aggressiveness telling you? I/we need to fight against a coming threat
How can Aggressiveness help you? Prepare for conflict
Contempt is the combination of feeling Disgust and Anger
Similar words: Righteous, Horrified, Shaming
Typical sensations: Curled lip, hot
What is Contempt telling you? Something is bad/wrong and should be punished
How can Contempt help you? Enforce group norms or rules
Remorse is the combination of feeling Disgust and Sadness
Similar words: Guilt, Atonement, Responsibility
Typical sensations: Heaviness, hanging head
What is Remorse telling you? I am responsible for something important damaged or lost
How can Remorse help you? Take responsibility, make restitution, grow
Disapproval is the combination of feeling Surprise and Sadness
Similar words: Wrong, Shock, Lost
Typical sensations: Loss of breath, clenched muscles
What is Disapproval telling you? There's a tragedy or sudden loss
How can Disapproval help you? Quickly galvanize a group around an issue or loss
Awe is the combination of feeling Surprise and Fear
Similar words: Horrified, Vigilance, Shock
Typical sensations: Big eyes, pounding heart
What is Awe telling you? Something very risky has suddenly appeared [nb there are other kinds of Awe]
How can Awe help you? Rapidly react to threat
Submission is the combination of feeling Fear and Trust
Similar words: Obedience, Followership, Tribalism
Typical sensations: Narrowed eyes, head down
What is Submission telling you? This person (institution) has the strength to keep us safe
How can Submission help you? Protection from larger threat
Love is the combination of feeling Joy and Trust
Similar words: Accepted, Adored, Connected
Typical sensations: Peaceful, warm-hearted
What is Love telling you? I am deeply connected with this person / these people
How can Love help you? Safety for growth and development; nurturing of future generations
Similar words: Curious, Considering
Typical sensations: Alert and exploring
What is Anticipation telling you? Change is happening
How can Anticipation help you? Look ahead, look at what might be coming
Now, list your emotion or mix of emotions here.
For example: Today I am feeling serenity.
Ok, it's your turn...
Putting It All Together
Now, it is time to write a short statement about what you have discovered.
Here is a template for you to use as a guide.
Today, my basic needs have BEEN MET / NOT BEEN MEET / MOSTLY BEEN MET.
- I didn't eat or sleep well.
- I didn't hydrate.
- I am feeling (hot or cold)
Or tell yourself what is working!
- I had a great meal
- I drank lots of water
- I slept great!
Next - Identify your emotion and connect it to your body budget:
I am feeling ________________ (state emotion) which explains why I am feeling ______________ (explain your energy and/or mood).
Here are a few examples:
Today, my basic needs have mostly been met. I ate well, drank lots of water, and I didn't sleep well. I am feeling hot. My visit to the Wheel of Emotion helped me see that I am feeling boredom, which helps me understand why my body budget is a bit off and I am feeling low energy and a bit negative.
Today, my basic needs have been met. I had a great night's sleep! My visit to the Wheel of Emotion helped me identify that I am feeling Optimistic which is clear to me because I am feel excited and very positive today.
Pro Tip: Do not begin to dissect or read into what you are identifying. Just state the facts to yourself and you complete your mindfulness work, you will have a chance to dig deeper into your statement.