EMOTIONS
It	is	likely	you	have	avoided	negative	emotions	because	you’re	afraid	of
feeling	them	or	you	don’t	know	how	to	feel	them.	Here	is	a	way	to	do	just
that,	and	it	takes	only	10	minutes:
1
	
.
	
Set	a	timer	for	10	minutes.	Bring	to	your	conscious	awareness	an
emotion	you	tend	to	avoid	or	suppress.	Try	to	conjure	it	up	so	you	can
feel	it	right	now.
2.
	
Observe	where	in	your	body	you	experience	the	upset	or	discomfort.
Recognize	how	it	feels.	See	if	you	can	literally	visualize	the	feeling	as
you	experience	it	in	your	body.	Instead	of	fighting	the	feeling,
welcome	it	in.
3.
	
Whisper	out	loud,	“Welcome,	I’m	glad	you’re	here.”	See	if	you	can
observe	the	feeling,	almost	as	if	you	are	looking	down	on	a	physical
thing	separate	from	yourself.
4.
	
Internally	note:	“I	notice	a	feeling	of	––—	coming	over	me.”	Tell
yourself,	“I	am	making	room	for	you,”	or	“I	can	feel	this	feeling	and
also	be	okay.”
5
	
.
	
Notice	the	anxiety	that	drifts	over	you	as	you	allow	yourself	to	face	a
feeling	you	always	avoid.	It’s	okay	to	feel	this	anxiety.	It	makes	sense