1
Orient to the Room
Start with external orientation so emotional work begins from stability rather than overwhelm.
14 DAYS. A LITTLE SPACE EACH DAY.
Working with Emotions
A steady path from grounding to emotional awareness, self-support, and release
Begin with day one. Your progress stays in this browser.
Review today’s practice, then choose when to begin. Complete and save the full session to move forward. Your next day opens tomorrow.
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2
Grounding Through the Senses
Use concrete sensory details to reduce abstraction and reconnect with the present environment.
3
Noticing the Present
Notice emotion as part of present experience, alongside body sensations, thoughts, and impulses.
4
Soothing Breath
Use a gentle exhale to settle the body before looking more directly at emotion.
5
Body Scan
Locate where emotion appears in the body before interpreting or analyzing it.
6
Observing Emotions
Track emotion as heat, pressure, tightness, heaviness, or movement rather than as a story.
7
Thought Labeling
Name mental activity simply so thoughts become observable events instead of automatic instructions.
8
Self-Compassion
Bring care to personal difficulty, especially where self-judgment or shame is active.
9
Softening Anger
Practice feeling anger in the body before defending, attacking, or escalating.
10
Stepping Back from Worry
Step back from anxious prediction by recognizing worry as a mental process, not a command.
11
Staying with an Urge
Observe an impulse as a changing wave so choice can return before action.
12
Steps for Difficult Emotions
Use a clear sequence to recognize, allow, investigate, and nurture difficult experience.
13
Kindness Practice
Broaden emotional training into goodwill toward yourself and others.
14
Letting Go
Complete the journey by softening around emotional holding without forcing release.
Want to practice again today? You can always choose any meditation from the free Library.