How do we start to notice our emotions?
The answer to this question can be quite simple but that does not mean that it is easy….
Stillness
The main way that we can start the process of noticing and identifying our emotions is by creating stillness. Since emotions live in the sensations in our body, we need to start by giving ourselves space to listen.
As I have mentioned before, in Western society, feeling and slowing down isn’t (if even at all) as encouraged as creating, producing and constantly being on the go. Additionally, many of us were never taught how to really identify, notice and listen to what we were experiencing as a result of various situations. Emotional reactions are part of what makes us human that often gets ignored or pushed down because of the two reasons I described above. This often results in it being a lot harder for many of us to understand or even know what we are feeling.
Therefore, one way to notice our feelings and emotions is to: STOP, SIT WITH AND LISTEN.
Give it a try by following these steps:
Start by finding a comfortable and safe space. This can be your bed, your office chair, sitting or laying on the floor-wherever feels best for you that you know you will be able to listen aka not fall asleep.
If it feels safe and comfortable, start by closing your eyes. If not, hold a soft gaze in front of you at a non moving object.
Begin by breathing in deeply through your nose and exhaling, releasing all the air out. Repeat this three times through.
As you do, start to come into and notice any sensations that are coming up in your body. It’s okay if it’s something subtle, it’s also okay if it comes all at once. Try not to judge yourself for the ways in which or what is coming up for you. If it’s feeling difficult, you can use these as a guide in different areas of your body (most common areas: hands, feet, stomach, chest and shoulders)
Hard or soft
Tight or loose
Heavy or light
Stillness or movement
It’s okay if it feels difficult the first time, especially if you have never done it before or feel detached from your emotions. I encourage you and suggest you continue to practice, I promise it will get easier with time.
Warning: if you have never done this before, you may notice some difficult emotions surfacing. I highly recommend working with a professional to help you navigate and find ways to find safety and build up your window of tolerance to sit with your emotions. If you want to explore working with me, send me an email here to schedule a free consultation call today.
