The following are a few ways which you can support yourself in connecting with your emotions and feelings.
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.
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
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 …
Stay with it – maybe there is more than one feeling there
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 seem to have a shape?
Does it have a colour?
Does it have a particular texture?
Making the description more material can enable you in connecting with the process.
Now give it your full and undivided attention
Allow the feeling or emotion to just BE in your body
Giving all of your attention to it
Welcoming it even though it may be a bit uncomfortable.
Can you tolerate it as you sit with it?
Breathe into it with some deep breaths
Imagine a sense of expansion – lots of space
Allow what unfolds
There is nothing wrong with us if we are having an uncomfortable emotional experience
Attempting to avoid our less comfortable feelings just keeps things stuck though.
The way to progress is to allow and experience them so that they can move through us