feelings

Getting unstuck from our emotions.

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The other day I was experiencing some pretty intense feelings and just became stuck. I started writing and created a process for writing about our feelings when we get stuck. It’s so important to have a process for our emotions. Often, during sessions, clients will also tell me they feel stuck with their emotions and don’t really know how to proceed after a certain point. Below is a process for getting our emotions flowing again.

Process: 

  1. What are the emotions that you are feeling?
    • Name the feelings without attaching them to yourself.
      • Ex: There is anger, there is disappointment, there is fear…
  2. Where in your body are you feeling them?
    • Is the feeling warm or cold?
    • Is it sharp or dull?
    • Is it heavy or light?
    • Does it have a color?
    • If this feeling could talk, what would it say?
    • What does this feeling need?
  3. Acknowledge the feelings.
    • Turn toward your emotions with acceptance. 
    • Comfort and soothe yourself for feeling this feeling.
  4. Allow yourself to fully embrace your feelings.
    • Step away from the feelings.
    • Observe the feeling, do not attach to the feeling, don’t pull it close, don’t push it away.
    • Allow it to exist in it’s own space.
  5. Ask the feeling why it’s there.
    • Did you experience a trigger?
    • Where does that trigger reside from in the past?
    • What is the wound that allows this feeling to manifest from it? 
    • Is there a fear present?
    • Was it a reaction, being defensive, or judging myself?
    • What were your expectations surrounding the situation?
    • What reactions or judgments caused the feelings? 
    • Is this a pattern that keeps arising?
    • Why does this pattern keep manifesting?
    • What steps need to be taken to stop this pattern from continuing?
  6. Do not judge the feeling, remain neutral to the feelings.
    • Observe the feeling.
    • Sit with the feelings.
    • When you notice the feeling starts to lighten, let it go by blowing it away with deep breathing.

Don’t forget to free journal about the experience of working through this process.