MANAGING EMOTION

You might like to try the following as a method to enable you to connect more deeply with sensation within the body.

Choose a quiet place where you will not be disturbed

 

 

 

RELAX

Sit in a comfortable and quiet place where you will not be disturbed.

Allow your body to relax, soften and become heavy in the chair.

Take a few slow deep breaths.

 

FOCUS

Bring to mind a situation, an event or a particular relationship in your life.

Maybe something that is causing you anxiety, concern or irritation; but not something that is traumatic.

Now, as you pay attention to your body, see if you can identify how you feel in relation to that situation, event or person

 

NAME IT

Try to put a word onto the sensation in your body.

What name would you give it. This list may help you to find the word …

https://www.hoffmaninstitute.org/wp-content/uploads/Practices-FeelingsSensations.pdf

Stay with it – maybe there is more than one feeling there

 

GO DEEPER

Once you have identified the feeling you might ask yourself:

Where is this emotion or feeling located in my body? – put your left hand on that part of your body

Can I intuitively describe it without thinking about it too hard?

Does it have a shape?

Does it have a colour?

Does it have a particular texture?

Making the description more material can help to connect

 

EXPERIENCE IT

Now give it your full and undivided attention

Allow the feeling or emotion to just BE in your body

Give all of your attention to it

Welcome it even if it is somewhat uncomfortable.

Can you tolerate it as you sit with it?

 

EXPANSION

Breathe into it with some deep breaths

Imagine a sense of expansion – lots of spaciousness about it

Allow what wants to unfold

 

NURTURE YOURSELF

Mind yourself after this work you have done

You could have a glass of water and maybe write some notes

Come back into the world slowly

 

 

 

 

A fully-guided body scan video is also available on YouTube presented by the founder of Mindfulness Jon Kabat-Zinn.

It lasts around 45 minutes and is available at the following link: https://www.youtube.com/watch?v=u4gZgnCy5ew