The courage to sit with negative emotions.
This technique is very useful if you are feeling stressed,
Anxious or overwhelmed.
If your mind is racing with too many thoughts or if you want to stop yourself from unwanted behaviours such as comfort eating or self-medicating.
Sit or lie in a comfortable position.
Gently close your eyes.
Take seven deep belly breaths.
Allow your exhale to be long,
Deep and slow.
Breathe in now for seven and feel the rise of your hand on your belly.
Slowly exhale as you feel the gentle fall of your belly.
Breathe in for six.
Five Four Three Two One Notice how you feel after just seven deep breaths.
Is your mind calmer?
Mine is.
Allow your mind to calm and settle and let any thoughts sift down towards the stillness of your heart.
Focus only on any physical sensations you have now within your body.
Start to identify where negative emotions live within your body.
If you feel stressed or anxious,
Is it your chest,
Your heart,
The muscles in your back,
Your neck or your shoulders,
Your stomach?
Identify the area or areas now where negative emotions can be strongest.
Take a deep belly breath and place your right hand on that area now.
Imagine your hand relaxes the muscles and heals the physical sensations of the emotion within your body.
We move from the thought and the story of the emotion to the physical sensation.
You let go of the thoughts that surround it and focus only on the desire to soothe and comfort yourself.
Breathe deep into the emotion.
It is okay that it is here.
You are so brave and so courageous for taking the time to be with this emotion.
Sit with the emotion in your body in the same way you would sit with a friend.
By doing so the negative emotion slowly starts to ease now.
Let your breath soften it.
Feel the support from your hand breathing into that emotion.
Your presence allows it to soften.
Turn towards yourself tenderly with compassion.
By choosing to embrace this emotion rather than escape it,
The emotion is softening.
You care for yourself deeply and this emotion is here for a reason.
Welcome it.
Embrace it the way you would a small child who was afraid.
Simply be with them.
The courage you have taken to be with this emotion will help you to grow stronger and stronger.
Keep breathing deep and when you are ready slowly open your eyes.
Stay here as long as you wish.
You can be so proud of yourself for showing yourself this courage and love.
You are now building an amazing emotional resilience that will help you in all aspects of your life.
