This is a technique to help you connect with your emotions.
Because this exercise could be considered a form of meditation,
Do not listen to it while driving,
Operating machinery,
Or doing any activity that requires you to be alert.
Please use good judgment and be safe when meditating or doing this exercise.
This exercise can be used when you're feeling a strong emotion or even just the hint of an emotion.
It will help you get out of your head and into your body so that the emotional energy you're feeling can help you release the mental stress and come to new useful conclusions.
In a coaching session we would be able to talk about your situation and what you want to work on and we would talk about what's coming up for you and do some follow-up at the end of the exercise.
Because you will be doing this on your own,
You may want to have a pen and paper close by so you can write down anything that comes up for you or you may want to record yourself as you go through the exercise so you can talk about what comes up for you.
If at any time while you're doing this exercise you feel overwhelmed or uncomfortable,
Look around the room and notice objects on the wall,
The color of items in the room,
The feeling of your feet on the floor,
Or think of a positive memory where you felt empowered,
Loved,
Or strong and notice where you feel that in your body.
Really feel into that sensation and come back to the exercise when you're ready.
Let's begin.
Sit comfortably wherever you are and breathe normally.
Notice what your mind is doing.
Is it obsessing over something or repeating thoughts about an issue?
Is it thinking about your to-do list?
Can you name this activity?
What would you call it?
I'm going to ask you to put this mind activity into a thought bubble,
Like in a cartoon.
You're not getting rid of the thoughts.
You can access them at any time.
They're going to keep talking to you and that's okay.
They can talk to you from inside the bubble and you'll be back for them when you're ready.
If they come up during the exercise,
Just put them back in the bubble and stay present with the exercise.
Take some time now to put your thoughts in a bubble.
Now I'd like you to tune into your body.
Notice your feet.
Feel the sensations in your feet.
Simply be aware that you have feet.
Imagine all of your energy is contained in your body.
Breathe and notice your breath.
Remind yourself that it is safe to feel emotions.
You are safe here and safe to feel whatever comes up.
Now imagine a spherical boundary all around you.
This boundary is containing your emotional experience and helping you keep your energy snugly in your body.
This boundary can be made of anything you want.
It can be clear or opaque,
Solid or liquid.
It can be flames or trees or a shimmery bubble.
Whatever you want it to be.
This bubble contains your space and it is safe to feel and express your emotional energy inside this bubble.
Now I'd like you to ask yourself,
What am I feeling emotionally?
Don't worry if you can't find the right word now.
We're just asking in case it's easy to identify.
Notice the physical sensations related to that emotion.
Where is the sensation located in your body?
Describe it however you want.
You can even make up words.
Just recognize the emotion as energy in your body.
Sink a little deeper into your awareness of this emotion.
What does it feel like?
Does it have a shape,
Color,
Temperature,
Texture,
Sound or taste?
Breathe into the emotion.
See it as it is and then imagine it as pure energy.
Imagine the energy can flow or move in any way it would like.
It may stay where it is.
It may move throughout your body.
It may dissolve.
Whatever it does is okay.
Let your body do anything it wants to do.
You may have an urge to cry,
Move around,
Sing,
Yell,
Lie still,
Take a huge deep breath or something else.
Try to stay curious about the emotion and what it feels like in your body and what it wants to do.
It may feel strange to do what your body wants to do but try to go with it.
Keep breathing and pay attention to the sensations of the emotion in your body.
Try to stay present with the energy.
Whenever you're ready,
Bring your attention back to the room.
Wiggle your toes and fingers,
Look around and notice the objects you see.
As you go on with your day,
Keep light attention on the message you received from the emotion,
If it shared one,
And notice if anything feels different.
And at your first opportunity,
Do something that feels like play.
Give yourself whatever great play treat you can.
This could be reading,
Napping,
Going for a walk,
Creating something,
Singing,
Dancing,
Whatever feels like play to you.
And if you haven't done so already,
Start a list of activities that feel like play to you that you can refer back to and change over time.
So your homework for today or anytime you do this exercise is to do something that feels like play.
This will help you integrate the work you just did connecting with your emotions.
