MANAGING EMOTION

Below are some suggestions to enable you to process your emotions

 

 

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

As you pay attention to your body, see if you can identify a feeling, sensation or emotion

Something noticeable but nothing extreme

Maybe thinking of a particular situation, event or person

 

NAME IT

Can you put a word onto it?

This list may help:  https://www.hoffmaninstitute.org/wp-content/uploads/Practices-FeelingsSensations.pdf

Maybe there is more than one feeling you can name

 

GO DEEPER

You might go further by asking where is the sensation located in your body?

and

Can you intuitively describe it? – the shape of it, its colour, texture, etc.

 

EXPERIENCE IT

If you give your full and loving attention to it now, notice what happens?

Can you tolerate it?

 

EXPANSION

You can breathe into it by simply taking some deep breaths

Imagine a sense of expansion as you do this

Stay with it and see what unfolds

 

NURTURE YOURSELF

Now, when you have sat with it as long as you want, or are able, to

Take another deep breath and come back into the world slowly

How was it?

How are you now?