Emotional Intelligence (EI) is defined as the ability to monitor one’s own and others’ feelings and emotions, to discriminate among them, and to use this information to guide one’s thinking and actions.
1. Attention training
Attention is the basis of all higher cognitive and emotional abilities. Specifically, the idea here is to train attention to create a quality of mind that is calm and clear at the same time. That quality of mind forms the foundation for emotional intelligence.
2. Self-knowledge and self-mastery
Use your sharpened attention to create high-resolution perception into your own cognitive and emotive processes. With that, you become able to observe your thought stream and the process of emotion with high clarity, and to do so objectively from a third-person perspective.
Once you can do that, you create the type of deep self-knowledge that eventually enables self-mastery.
3. Creating pro-social mental habits
Qualities such as kindness and compassion can be created as mental habits. E.g., imagine whenever you meet anybody, your habitual, instinctive first thought is, “I wish for this person to be happy.” This is the mental habit of kindness and is highly trainable the same way you train other mental habits.