Sorry about the delayed response, I've been away. I haven't mediated for about a year now so, as far as generally applying mindfulness consistently throughout my days is concerned, such moments are fleeting. I definitely agree with your observation of it being an habitual, trained skill. However, I did rack up around 60 hours of meditation over a period 18 or so months. As such, in moments of emotional overwhelm, I can quite consistently apply the aforementioned techniques to reground myself. For the time being, that's what matters to me. That being said, those spontaneous moments that you mention do motivate me to take up regular practice again. But there's always a resistance there for me, just to sit. Even when I remember the ultimately positive outcomes of it.