THIS MOMENT IS YOURS
Observing Emotions
Feel emotion in the body without turning it into a story
About this practice10:00Ready when you are
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A LITTLE TIME, WELL SPENT
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SELF-GUIDED PRACTICE
How to practice
- Choose an emotion that is present but manageable enough to observe safely.
- Ground first with the feet, seat, breath, or room so you are not entering the emotion abruptly.
- Name the emotion lightly if possible, such as anger, sadness, fear, grief, shame, or uncertainty.
- Find where it appears in the body and describe sensations: heat, pressure, heaviness, tightness, pulsing, or movement.
- Track the sensations directly without replaying the story that triggered them.
- Notice whether the emotion grows, shrinks, moves, changes temperature, or breaks into smaller sensations.
- If the intensity rises too high, open the eyes, orient to the room, and return to grounding.
- Close by offering one caring phrase or by naming one wise next action.
Stay comfortable. You can stop at any time or return to your natural breath.