Distinguishing between emotions ↔ thoughts ↔ bodily sensations ↔ grasping/urge is a powerful technique in both Early Buddhism and modern evidence-based mindfulness (MBSR, MBCT, ACT, etc.).The reason it helps so much is that it breaks the automatic chain reaction that normally keeps suffering going.
(what the Buddha calls papañca – mental proliferation)
When you cannot tell these four layers apart, the process feels like one solid, real “I” that is angry/anxious. It feels undeniable and permanent.
The Normal Chain That Keeps Us Stuck