This exercise is one to be done when things are not going according to plan, on a journey or in life — perhaps missing a train, the weather disrupting your day or a friend letting your down.
- Take a moment to feel what is coming up for you, perhaps irritation, disappointment, fear or loneliness.
- Allow yourself to focus on this feeling rather than any mental dialogue about why or who is to blame.
- Follow the feeling, letting it expand as much as you can. If you can, feel free to make any noises or movements that go with this, like clenching your fists or jaw, or making gruff sounds.
- Give the feeling a voice. What is it saying? Or shouting? Or crying? Either write this down if you can, or allow it to express itself in your head. Try to not restrict or censor yourself.
- Notice how you feel after doing this. You may be ashamed of the extent at which you felt this so-called negative emotion. You may feel relief. You may feel both.
