THIS MOMENT IS YOURS
Steps for Difficult Emotions
A clear sequence for emotional heaviness
About this practice15:00Ready when you are
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A LITTLE TIME, WELL SPENT
Take this moment with you.
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SELF-GUIDED PRACTICE
How to practice
- Begin with a difficult but workable emotion, not the most overwhelming material available.
- Recognize what is happening by naming the emotion, thought pattern, or body state plainly.
- Allow it to be here for now by pausing the fight against it, without approving of harmful behavior.
- Investigate gently: where is this felt in the body, what belief is present, and what does this part need?
- Keep investigation slow and kind; do not turn it into analysis, blame, or problem-solving.
- Nurture yourself with a caring phrase, hand on the body, or image of support that feels believable.
- Rest after the four steps and notice any change in the body, emotion, or relationship to the situation.
- If the practice becomes too intense, stop investigating and return to orientation or feet on the floor.
Stay comfortable. You can stop at any time or return to your natural breath.