Acting from center

NAVIGATING EMOTIONS AT THE INTERSECTION OF ANCIENT WISDOM AND MODERN SIENCE

In a time when leaders face constant pressure and increasing complexity, the question of inner stability becomes ever more urgent. How can we stay grounded while remaining flexible enough to respond to the demands around us?

The connection between ancient wisdom traditions—such as Zen, Buddhism, and Yoga—and modern emotion research offers a deep and practical answer: Acting from the center

The Wisdom of the Center in Eastern Traditions

The idea of the "inner center," or grounding, appears in many Eastern wisdom traditions. In Zen Buddhism, it symbolizes a state of presence and equanimity cultivated through mindfulness and meditation. The Hara, the energetic center located just below the navel, is understood as the seat of stability and calm action. In Japanese culture, the Hara also represents emotional and spiritual balance.

In the yogic tradition, centering is found in the balance between Sthira (stability) and Sukha (ease). These qualities are cultivated through breathwork, posture, and meditation. Alongside physical balance, mental flexibility is a key focus. Taoism and martial arts like Aikidō also emphasize the center as the starting point of conscious and effective action. It is the source of clarity and responsiveness, enabling us to stay present and calm—even in challenging situations.

Emotions in Wisdom Traditions

In many of these traditions, emotions are seen as wave-like movements of the mind that can cloud perception. The goal is not to suppress emotions, but to relate to them consciously. In Buddhism, Samskaras—internal imprints that shape our emotional responses—can be softened through mindfulness and compassion. For example, recurring negative thought patterns can unconsciously drive our actions. Similarly, yoga speaks of the Kleshas (mental obstacles), which can be transformed through awareness. These include ignorance, ego, attachment, aversion, and fear of death.

Modern emotion research: A new perspective

Lisa Feldman Barrett’s theory of constructed emotion, outlined in her book How Emotions Are Made, offers scientific support for this understanding: Contrary to older theories, current research shows that emotions are not universal, biologically fixed reactions, but rather constructions of the brain—formed through a combination of bodily sensations, experience, and cultural context.

This perspective emphasizes the plasticity of emotions and shows that we can influence our emotional responses through conscious practice. In doing so, it aligns with Eastern traditions, which teach that our emotional reactivity is shaped by unconscious patterns—and that it can be transformed through reflection and practice.In other words, we are not at the mercy of our emotions.

Self-perception

So let's start here and use the practice of mindfulness, understood as conscious perception, and connect the perspectives of the body, emotions, and thoughts along the lines of ancient wisdom traditions and modern research. Through heightened awareness, we can better recognize internal processes—and learn to navigate them:

• Perceiving and naming emotions in the body: Emotions begin in the body. An increased heart rate, tension in the chest, or a knot in the stomach are often the first signals that the brain interprets and classifies as a specific emotion. Now it's time to notice what the body is telling us and consciously name the associated sensations, emotions, and thoughts. The sky's the limit here. Humorous descriptions like "the bag of chips is empty - frustration" show how creative we can be. This helps us demystify emotions and makes them more accessible. The more differentiated we name emotions—whether playfully or precisely—the better we can regulate them, research shows. So let's use them as valuable clues instead of letting them overwhelm us.
  

• Posture: Our posture—how we stand, walk, sit, and address others—reveals our inner attitude or state of mind. The exciting thing is that this isn't a one-way street. Through my posture, for example, by physically straightening up, I can directly influence my inner well-being—in this case, by promoting inner alignment. It's obvious: If we utilize this effect in our everyday lives, it helps us identify and resolve unhealthy inner states more quickly—simply by providing first aid through adjusting our posture.
  

• Emotional waves: A key distinction emphasized in many wisdom traditions lies in the contrast between "I am my emotion" and "I have an emotion." Emotions are temporary states that tell us something about ourselves and our environment and often come in waves. This perspective creates a healthy distance from one's own emotions without repressing them. In practice, this is a daily exercise in personal development that goes hand in hand with the inner decision of the extent to which I allow myself to immerse myself in my emotions. Because bathing in emotions can sometimes be desirable – but not always. There is no right or wrong here either. It is only good if I am aware of this.
  

• Thoughts and mental patterns: Mindfulness allows us to recognize thought patterns and beliefs that have a significant influence on our emotions, either amplifying or distorting them. By consciously perceiving these thoughts and the associated inner compass, reflecting on them, and adjusting them if necessary, we can put their influence into perspective and gain more serenity.

Emotions as signposts

Emotions are valuable signals that point to discrepancies within us or in our environment. Instead of going to extremes and either suppressing them or completely identifying with them, they can be used to bring in additional perspectives and question situations related to ourselves. They help us better understand what's at hand: a learning task, more clarity, setting boundaries, letting go, acceptance, staying put, or something else entirely. Consciously working with emotions strengthens the connection to oneself and leads to deeper inner clarity .

The more complex and dynamic the environment becomes, the more leaders are called upon to convey security in times of uncertainty. This is becoming increasingly difficult to achieve through purely cognitive or functional power. This is where conscious work with our emotions unfolds its power. The ability to deal with feelings and inner centering strengthens our leadership presence and our own resilience.

It's not about always being centered, but rather about developing the ability to notice when you're "out of control" - usually due to emotions - and the ability to quickly find your way back to yourself.

This constant balancing act defines human life and is a path we can consciously shape. As Aikido master Koichi Tohei said, "The art of Aikido consists in continually returning oneself to a state of balance."

Interested in delving deeper into this topic? Feel free to get in touch. I offer coaching and workshops on embodiment and centering, and I integrate these approaches into my in-house leadership seminars.