How to feel your feelings
An unpleasant feeling arises.
Your mind launches into whatever inner story accompanies the feeling (“I’m unlovable – I’m a loser – I will never fix this - It’s not my fault”,etc) Now to STOP thinking your feelings:
Redirect your mind away from these thoughts and pay attention to the sensations. What does this feeling FEEL like in your body? Describe the sensations: tightness? Pain? Buzzing vibration? Etc. write this down if that is helpful for you.
BREATHE INTO THESE SENSATIONS. BREATHE out whatever is there: crying, shaking, sound… etc. Allow it to be expressed. Allow it to be what it is.
Your mind will keep trying to put you in your thoughts. Continue to refocus on the sensations and the breath. Be with your body. Trust your body!
Be curious. Watch/feel the sensations change and move. Keep the breath present.
Experiment. Tighten muscles and release or breath into the pain and breath it out or put your hand on the sensation and see if it changes, etc.
Watch/listen/FEEL the sensations recede like the tide. Little waves going out. Trust your body. You are ok. Remind yourself you didn’t fall into the feelings and drown. Notice that they got less, softened, ended. Breathe. You are still here.
Look around you and look for things that are beautiful. Faces, nature, artwork, music, colors, etc. orient yourself to your space. No need to judge, simply notice what you see. Take note of what is there, what you know to be true.
As you come back to your surroundings, remind yourself that you have taken care of yourself exactly as you were meant to do! All your feelings are there for the purpose of helping you live. There are no bad feelings or good feelings, all are there for a reason and all can be valuable. Good work!