So let's get on to with the emotional regulation method.
There are many.
I'm only teaching one right now.
So whenever and this you can do anytime whether you're driving whether you are just gardening or you're just doing whatever like as long as you are by yourself you can do it silently in your head or loudly however you prefer.
So become cognizant about what emotions you are feeling in the body.
Emotions usually show up in the body.
So notice where they are showing up.
Is it showing up as a headache?
Is it showing up in your throat like a tight sensation or like a lump in your throat or maybe a scrunching sensation in your throat or maybe somebody's spinning something in your throat like each emotion has a different flavor has a different sensation in the body or some emotion can also show up in your chest in your solar plexus back or anywhere in the body but usually it is concentrated in this area.
Most of the emotions show up in this area so but be present do a quick body scan anytime if you are feeling overwhelming emotion just notice which part of the body is feeling deeply uncomfortable and fully bring your attention to that uncomfortable feeling.
If you have difficulty focusing then just take your hand gently touch that area gently touch that area and as if you are talking to that sensation just bring your focus touch that wherever the sensation is and ask yourself what is the emotion that I'm feeling right now and wait for the answer to appear.
The answer may appear as a voice in your head or a visual or a feeling or a knowing it can appear in any way just accept whichever way it appears don't question it don't doubt it.
If nothing appears that's okay too you can even do the regulation without any labeling of the emotion.
So once you have identified or not identified the emotion once you acknowledge that you're feeling something somewhere in the body just see as if you are speaking to it say I accept you I accept this emotion that I'm feeling here if you are unable to locate or name the emotion say if you're feeling anxiety but you could not figure out what it was or it could be any other feeling guilt shame anger disappointment whatever just feel into that emotion and instead of distracting yourself with something else instead of running away or trying to avoid feeling that plunge into it plunge into your body and say I allow you and notice what happens the moment you are going to say I allow you will notice the intensity of the emotion has gone down a little bit then you keep saying it I allow you I allow you I allow you I allow you and notice how it keeps going down it will keep going down and you can also add extra words like I'm creating space for you you are safe you can come out you can come out in full force when you say this the intensity of the emotion may suddenly increase for a short period of time because now your body feels safe to feel that emotion so it's going to give a full blast so don't panic it will not last for long if you keep saying I allow this I allow this a moment you keep saying when it becomes more intense for a short time just say I allow this I allow this I allow this again it will go down will go down it will go down and eventually it will reach a state where it's not going away completely anymore so in that case you can also say I love and accept this emotion and see if anything changes usually what will happen is when you keep saying I allow this it will transform into the next emotion that it was hiding usually emotions come in layers and there are chances it will also change its location so if you were feeling it in the chest suddenly when it goes away at the same time a new sensation may appear in your throat or your head or somewhere else in your body then you will follow the same process by bringing your attention and focus to that new location and the new emotion it can be a different emotion usually it is a different emotion or a different flavor of the emotion say if you were feeling anger that might be hate or resentment or it can be fear or it can be anything else I'm just giving an example it will never be the same for every person so you cannot compare notes here and once you start saying I allow you as well wherever it is then again it will start going down usually it takes 30 seconds for each emotion but if you're doing it for the first time it will feel very weird new sometimes it may take longer time because a lot of emotions will show up one after the other so after that one goes down again a new emotion will come up either in the same place or in a different part of the body you'll repeat the process you'll keep repeating the process until all emotions disappear and there are no new emotions coming up when you reach that state you are going to experience a deep peace inside you and then insight you will come across an insight will emerge about that situation something that you did not have because it was being clouded by these emotions when you allow all these emotions to happen that insight will emerge and it will clarify everything for you about that situation so you will not feel the same thing that you were feeling again later because this insight that arises when you allow all the emotions will change your mindset about it this is the best part so if you're doing it for the first time it all going through all these emotions depending on how many emotions you have may take a little while so make sure you have some time to do this exercise i do this almost every day i have other regulation techniques as well
