Welcome to 30 days of journaling.
Today is day four and we're going to explore the topic of feelings.
You don't have to follow the the days in order of this series.
Just pick a random one and I trust that if you came to this audio recording that this is exactly what you needed to hear today.
So feelings.
You know,
I don't know about you,
But I used to think some feelings were bad,
That I had to shove them down or fix them.
But then the times I let myself sit with that,
What I was feeling,
Even anger or sadness,
I ended up being the most healing.
Now what I want you to do is close your eyes for a moment and we're going to take a deep breath in and out.
Keep breathing and in the meantime check in what kind of emotion is sitting closest to the surface right now.
And don't judge it,
Just notice it.
Is it joy,
Peace,
Anger,
Sadness?
Whatever it is,
It's allowed to be there.
And if you find it hard to name the emotion,
Then imagine your inner world as a sky.
What does it look like right now?
Is it sunny?
Is it stormy?
Is there overcast or is it very calm?
Again,
No judgment.
Take a deep breath in,
Acknowledging whatever weather you sense.
And then on your exhale,
Picture giving that weather the space to just be.
There's no need to fix,
No need to change it.
Take a deep breath in.
Whenever you're ready,
You can open your eyes.
And while you grab your journal and a pen,
I just wanted to share that we often rush past what we feel or we judge things as good or bad,
But feelings are just information.
For my last book,
I did a lot of research about emotions and feelings and there was one expert who done a lot of studies on emotions and feelings.
And he said,
If you sit with it for 90 seconds,
Most of the time it's gone.
But when do we give it 90 seconds to time,
Right?
Our minds rush in to try to explain why we feel this way and what we need to do to protect ourselves.
And this makes everything so much more challenging.
So what I would like you to do is finish the sentence right now in your journal three times and write down,
Right now I feel,
And finish the sentence three times.
Right now I feel.
Perfect.
Now describe a physical sensation connected to how you feel.
So is that warmth,
Lightness,
Tight chest?
And it can be different for all the three things that you just wrote down.
So a physical sensation connected to how you feel.
And then I invite you to write a short letter to your current emotion,
The one that is the strongest,
As if it were a friend.
We often treat our friends so much better than ourselves,
Right?
So write to it as if it were a friend.
Sadness,
Anger,
All the negative emotions are there,
Often to protect us.
They protect us from things that happen to us that we don't want to happen again.
But that's not always the reality.
And all the joyful emotions are also there for a reason.
So write to it as if it were a friend.
Maybe thank it for being there,
For showing up.
Or maybe telling it that you're okay,
You don't need it.
It's not serving you right now.
Whatever comes up,
It's perfect.
If you need a bit more time,
You can pause this audio.
But now look back at what you wrote and give yourself some credit.
Whatever you felt,
Messy,
Happy,
Confused,
It's all valid.
Seriously,
Thank yourself.
I thank you,
But thank yourself also for showing up honestly,
Even though for these last couple of minutes.
This is huge.
Now take one more deep breath in and exhale slowly.
And if you like to keep going with these gentle,
Simple reflections like this one,
You can find more if you click on my Insight Timer profile or search for it by name.
It's just a calm,
Practical way to check in with yourself each day.
There's no pressure,
No perfection,
Just a few minutes to breathe,
Reflect,
And reset.
Just a few minutes to breathe,
Reflect,
And reset.
Hope to see you in the next one.
