Sitting in My Feeling
“Sit with it. Sit with it. Sit with it. Even though you want to run. Even when it’s heavy and difficult. Even though you’re not quite sure of the way through. Healing happens by feeling.”
Are there emotions you avoid?
What emotions have you felt most lately?
Have you experienced a situation where you felt out of control emotionally? How did you handle it?
Is there an emotion you are afraid to explore?
How do you typically respond to undesirable emotions?
Are there emotions that are difficult to express?
What emotions do you try to avoid? Why do you think you do this?
What emotions are you feeling today?
Are there emotions you struggle with? Do you know where they stem from?
What does it feel like in your body when you have undesirable emotions?
Are there past experiences that influence current emotions?
What role does forgiveness (of yourself or others) play in letting go of these emotions?
Are there specific thoughts or worries that frequently accompany certain emotions?
Is there a pattern in how you deal with difficult emotions? Do you avoid them, confront them or something else?
What steps can you take to start releasing undesirable emotions in a healthy way?
“Always be true to your feelings because the more you deny what you feel, the stronger it becomes.”
Tips for Sitting with your Feelings:
Be Present and Patient
Try to stay mindful and in the present as you sit with your feeling.
If you drift off to thinking about the past or the future, be patient and bring your attention back to the feeling.
Find a Safe Place
Find a comfortable and peaceful environment where you can sit without distractions.
Choose a space where you feel safe and comfortable with anything that may come up.
Avoid Judgments
Let go of any judgment or criticism towards yourself or the emotions you’re experiencing.
Recognize that whatever it is you’re feeling is valid.
Notice & Observe
Observe what is happening with your body as you sit with the feeling.
What does your body feel like? What sensations happen over time? What thoughts are coming to mind as you sit with the feeling?
Try Not to Label
Try to accept your feelings and sensations as they are, without labeling them as desirable or undesirable. Instead focus on what you notice.
Practice Self-Compassion
Treat yourself with kindness and compassion as you sit with your feelings.
Offer yourself understanding and support, just as you would a close friend.
Embrace the vulnerability and discomfort that may arise, knowing that it is a natural part of the process.
Be Curious
Try to approach this time with a mindset of exploration and curiosity.
Express interest and be open to new ways of understanding your emotions.
When you feel the need to pass judgment , try to reframe your judgment into a question.
mspsychotherapist. (2024). Sitting With Emotions. Retrieved from https://www.mspsychotherapist.com/product-page/sitting-with-emotions
