[azurelake]

Your second sentence is more on the right path (speaking for myself at least). It's about labeling and observing the literal physiological sensation that is occurring in your body and choosing how to react vs. identifying strongly with the current emotion and reacting.

Easier said than done, of course!

[shrimp_emoji]

And mindfulness meditation is training yourself to detach your conscious sense of self from those physiological sensations, noticing but not reacting to them at all!