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.

Feel how heavy and soft the whole of you is

FOCUS

Bring your attention to your body, particularly your torso

See if you can identify anything happening there as you think of a particular situation, event or person

Where other people are involved in a situation, see now if you can bring your focus purely to YOUR OWN INNER LANDSCAPE

Forget about the other people for a moment – this is just about what’s happening inside you

A feeling, sensation, emotion, thought, image …

Something that is noticeable, but nothing extreme

NAME IT

Can you put a word onto one aspect of what you are noticing in your body?

There is a list of descriptive words below that may facilitate you in getting a word that matches

You can print it off in advance or have it to hand on another screen

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

You might have one word …

Then, maybe there is more than one word in there within your experience

GO DEEPER

You might wish to go further by asking where is the sensation or feeling located in your body?

and/or

Can you describe it intuitively? – some sort of a shape?, does it seem to have a colour?, or texture?, etc. – just what comes to mind

EXPERIENCE IT

Now – the key part that can create change

Sit still and bring your loving, accepting attention to your inner experience

This is OK – human beings experience a full repertoire of human emotions

Give your full and undivided attention to what is happening inside your inner landscape

If it is uncomfortable; Can you tolerate it?

When you breathe into it, does it shift, or move, or stay the same?

Stay with your unique experience now and see for yourself now what you notice

EXPANSION

You can breathe into your body – simply taking some deep breaths

Imagining a sense of expansion as you do this

Staying with it to see what unfolds

NURTURE YOURSELF

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

Take one more breath and slowly come back into the world again

How was it for you?

How are you now?

Maybe make some notes before any wispy etheral impressions dissipate – as with the fragments of a dream