Feelings are vital messages from your body and mind. They tell you something important about your experiences. Emotions like anger, fear, sadness, happiness, and hope are just a few examples. Instead of pushing them away, let’s learn how to embrace and understand them.
Why It’s Important to Feel Your Feelings
Recognizing and processing your emotions is crucial for your mental health. When you acknowledge your feelings, you give yourself the chance to heal and grow. Remember, emotions are neither right nor wrong; they simply are.
“Feelings are just visitors. Let them come and go.” – Mooji
Take a Moment to Be Present
Start by finding a quiet space. Sit comfortably and allow yourself to focus on the present moment. Tune out distractions. Feel where your body touches the furniture or the ground. This grounding technique reminds you that you are safe and supported.
Check In With Yourself
Now, ask yourself: How are you feeling right now? Take a moment to check in with your body. You may have multiple feelings at once. If you can’t pinpoint one, that’s okay. Try to identify a feeling that resonates with you, perhaps one that is mild—about a 5 out of 10 in intensity.
Focus on Your Body
Once you’ve identified a feeling, notice where it is in your body. Is it tightness in your chest, a heaviness in your stomach, or maybe tingling in your hands? Give yourself permission to feel this sensation without judgment.
Breathe Into Your Feelings
Instead of pushing your emotions away, take a deep breath and send your awareness to the area of your body where you feel the sensation. Imagine your breath flowing into that area. Allow yourself to feel whatever comes up. This may include crying, smiling, or even laughing. It’s all part of the process.
Embrace Your Emotions
Keep breathing as you explore your feelings. If your mind wanders, gently bring your focus back to your body and your breath. Notice any changes in your feelings. Are they growing stronger or fading away? That’s perfectly normal.
Acknowledge Multiple Feelings
You might notice more than one feeling at a time. Allow all these emotions to exist. Spend a moment with each one, observing what they feel like in your body. Imagine breathing life into each feeling, letting it be what it is.
Remember, This Too Shall Pass
No feeling is permanent. Regardless of how intense it seems, remind yourself that you won’t feel this way forever. Focus your energy on being present with your emotions rather than pushing them away.
Grounding Techniques to Help You Return
When you’re ready, start to shift your awareness back to your surroundings. Take note of:
- Five things you can see
- Four things you can hear
- Three things you can touch
- Two things you can smell
- One thing you can taste
Congratulations! You’ve just practiced feeling your feelings.
Making This a Habit
You can use this practice whenever you feel emotional or impulsive. It’s also beneficial to check in regularly, even when you’re not feeling strong emotions. This helps maintain a connection with how you’re feeling.
Feeling your feelings may be challenging at first, and that’s completely normal. With practice and kindness towards yourself, it will become easier over time.
Want More Time With Your Feelings?
Consider doing this exercise again without distractions. You can pause and take as long as you need.
If you’re feeling overwhelmed or dealing with intense emotions, look for resources on managing feelings and racing thoughts.
For more resources on emotional health and mindfulness, you can check these sites:
This guide is designed to help you embrace your emotions and enhance your well-being. You deserve to feel and understand your feelings, so take it step by step!