Soften your shoulders. Let your tongue disconnect from the roof of your mouth. Relax your legs fully.
Breathe your full breath into every inch of your body, and begin to notice what starts bubbling up for you, without judging whatever you find.
4. Locate your emotions in your body
At this point in time, you may start to notice certain areas that are more tense than others, or specific emotions that you may be able to name simply by feeling them.
You might notice things like, “I feel tense/anxious in my throat”, “I feel sadness in the pit of my stomach,” or “I feel anger in my chest.”
Whatever you notice, it isn’t right or wrong, bad or good. It simply is.
If you are able to, name your findings out loud (i.e., “I feel grief in my heart”) in order to validate your findings outside of your mind.
5. Thank them
Now, with whatever emotions you have found, thank them for being there and for allowing you to be aware of them.
As always, you want to say something in a way that makes sense to you.
You might say something like, “Thank you for letting me witness you, sadness”, or “Thank you for showing yourself to me anger.”
You can even take it up a notch by adding on, “You have a home here,” or “You can stay for as long as you need to, my beautiful friend.”
The point is to welcome the emotion into your body/awareness as you would a house guest that you’re glad to see. With grace, compassion, and kindness.
How To Process And Heal Your Difficult Emotions
Once you have located and possibly named the emotions that you have treasure-hunted in your body, it’s time to start expanding into them and allowing them to move through you.
And remember, if you are at a stage in your emotional journey where the specifics of what the emotion is isn’t clear to you just yet, that’s totally fine.
You don’t need to be able to label an emotion in order to feel it. In fact, the following steps might help you in multiplying the emotion to a larger state, and, as a result, it may become more clear what it is throughout the process.
1. Encourage them to be bigger
Now that you’ve touched base with the emotions in your body, it’s time to start encouraging them to grow inside of you.
The only way to allow your emotions to move through your body is to accept that they are there and to encourage them to have your full attention for a moment in time. It is the resistance of the fact that the emotions live inside of you that has kept them stuck for so long.
Encourage them to be bigger by saying things like, “Thank you, please show me more,” or “It is safe for you to show me more of this, sadness.”
Again, speak to the emotions as if they are an old, trusted friend. Be gentle and encouraging, and allow the feeling to grow in you, if only by allowing it to grow 5% at a time.
2. Breathe them into more fullness
If you feel like you can only coax the emotions out with words and encouraging phrases to a certain low ceiling, then it might be time to breathe them into more fullness.
Breathe deeply while consciously spreading your specific emotion throughout your body. For example, if you’re feeling anxiety in your stomach and throat, then mentally allow your anxiety to take up your entire torso, and then your entire body. Give it full permission to take you over while you surrender to it fully.
Remember, no emotion is permanent.
Even if this exercise results in some temporary discomfort, it will be well worth it because you will have allowed the stuck emotion to have all of your attention, after which it will be able to properly move out of you once and for all.