For this expansion exercise,
You'll need to identify a feeling that you commonly struggle with.
It might be anger,
Sadness,
Anxiety,
Disappointment,
Frustration,
Regret.
Choose a feeling that's current for you.
And now just take a moment to really connect with that emotion.
Remember back to a time where this emotion was powerful for you.
Letting your thoughts drift in and out and becoming the observer.
Notice any resistance or the desire to avoid or control your feelings.
Our objective here is simply to allow our feelings to exist.
Really feeling this emotion now.
Begin to notice how it feels within your body.
Scanning your body slowly from head to toe and identifying where it is you feel this emotion.
It might be in one place or in many places.
And once you've found where it is from that observing space,
See if you can recognize what this feeling is like.
Does it feel like pain?
If so,
What sort of pain?
Does it feel like a blockage of some kind or some sort of energy within you?
Does it feel like a part of your body?
Like a muscle?
A lump?
A vein?
Or an organ?
Does it have a colour?
Or a movement?
Does it feel solid?
Heavy?
Dense?
Or light?
Eratic?
Or sponge-like?
If you shone a light through this feeling,
Could you see through it?
Noticing if you become hooked by your thoughts or if you experience any urges to stop the exercise or to get rid of these sensations.
Breathing deeply.
Remember that you can stop at any point and return to this exercise again when you feel ready.
But if you're willing to continue,
Come back to observing,
Noticing,
Noticing the sensations within your body related to your chosen emotion.
Taking note of anything else of interest about this feeling.
And now breathing into this discomfort within your body.
Just imagine your breath coming in and surrounding this area.
As if by breathing into it,
You're creating space around it,
Expanding.
Breathing deeply and slowly,
Making room for this feeling in your body.
Not trying to reduce or eliminate it.
Simply allowing it to be there.
If you feel the urge to cry,
Just allowing yourself to do so.
Even though accepting this pain is difficult,
It's the only way to free yourself from the power it has over you.
Keep breathing.
Keep expanding.
Keep allowing.
Noticing any urges to slip into old habits of avoidance.
Allowing your thoughts to drift in and out.
Coming back to breathing.
Expanding.
Allowing.
Breathing.
Expanding.
Allowing.
Now it's time to offer yourself some love and compassion.
It might help to imagine the compassion you would feel for a person that you care about if they were experiencing this emotion and this pain.
Access that warmth and tenderness in your heart and see if you can direct it towards the discomfort in your body.
You can place your hands on the painful area and visualize the compassion and healing radiating from them.
Or you can visualize and feel the love traveling from your heart or wherever you feel it to your pain.
Offering yourself the same compassion that you would freely give to others.
Once again,
Not trying to reduce your emotion,
Just allowing it to exist and sending it all the kindness within you.
This is the opposite of struggling.
And this is not to say that we like these emotions or that we have to tolerate or put up with them.
This is to say,
I accept this part of myself whether I like it or not.
Bring to mind the name of your emotion and say gently to yourself,
I accept my stress,
My aggression,
Whatever it may be.
I accept it and all other parts of me.
You may notice a change in your sensations.
They may have increased or they may have even reduced or they might remain the same.
Just know that whatever outcome you experience is right for you.
Your objective here is simply to accept our emotions without struggle.
Now see if you can notice the sounds around you.
Notice that you can have this feeling while listening intently.
Now becoming aware of your feet,
Moving them gently.
See that you can have this feeling while also being in touch with your body and controlling your movements.
Now opening your eyes and taking in the scenery around you,
Noticing textures,
Colors,
Light and shadows.
Discovering that you can appreciate the world around you while you have this feeling.
In fact this feeling does not control you in any way once you find acceptance for it.
And now congratulating yourself for taking the time to do something good for your health and well-being.
Being grounded and awake,
Moving the rest of your body now,
Coming back into your world and taking some time for reflection before continuing with your day.
To find out more about the services that I have available or to book in for a one-on-one consultation in person or over Skype,
Please visit newheightswellbeing.
Com.
Au.
