Facing my fear

It's Sunday morning. I wake up with this weird feeling in my stomach. Last night, before bed, something just wasn't right. I thought a good night's sleep would fix it, that I'd wake up today feeling great and confident. But nope, that was wishful thinking. The unsettling sensation didn't vanish with sleep. Instead, it's still here, demanding attention.

The sun is rising, but that weird feeling sticks around. There's this nagging sense that something's off, a quiet disturbance that won't be ignored. My thoughts are spinning fast, trying to figure out what's causing this discomfort. My partner's being sweet, but even that's not helping right now. I just want this feeling gone. It's like I'm standing on the edge of a pit of darkness and uncertainty.

Thoughts flood my mind, and I can't escape them. "Why am I feeling like this?" I wonder as doubts and insecurities rise up. Self-critical beliefs are attacking my confidence: "Last night, I stumbled in conversations. I must be pretty dim." "No one asked me anything during the drinks with some friends, so I must not matter." "I am practically invisible and terrible at being social." These thoughts make the unease even worse, dragging me deeper into it. And it's only the beginning of the day, my day off, when I should be feeling excited. Instead, I'm facing an emotional storm.

And as if that's not enough, I start piling on the pressure. "I have been working on myself for some time now. I should know how to handle this," I scold myself. "I teach people how to meditate and help others through this stuff. Yet here I am, struggling with my own doubts and fears." In the midst of all this chaos, my wisdom and insights seem to vanish. It's tempting to give in to the darkness, to put on a mask and pretend everything's fine when I step outside. I'm pretty good at that – masking my true feelings so no one suspects a thing.

But then it hit me – I've got a great tool to pull myself out of this mess. A tool that guides me to experience the bodily sensations connected to the feeling. Let’s call it the ‘emotional processing technique’. I like to find a quiet spot and settle in before I allow myself to feel whatever's going on inside. Let’s start by calling out what emotion I am experiencing right at that moment. It's tough because I'm facing fear head-on, feeling the physical sensations it brings. I realise my unease comes from fearing I'm not good enough. So, I start by simply admitting, in my head, "I am feeling fear." I focus on that uncomfortable sensation in my stomach. I can feel the sensation moving, and it’s not rigid. I just stay with it, observing without judgment. No need to rationalise. I lie there for a few minutes, and slowly, the discomfort lessens. My heart rate steadies, my body relaxes, and I'm ready to face the day again, curious and open.

Are you intrigued by the idea of transforming how you handle your emotions, navigate through feelings, or even manage physical discomfort? If so, it might be time to try the emotional processing technique. Think of it as a versatile tool that becomes more effortless with each use, gradually helping you unravel complex emotions intertwined with limiting beliefs that might be holding you back.

How to do the Emotional Processing Technique:

Here's your comprehensive guide to mastering the art of emotional processing:

• First, ask yourself, “What specific emotion am I experiencing right now.”

• Second, scan your body to find the physical sensation that accompanies the emotion, and gently focus your attention on the sensation.

• Third, begin to explore the sensation. What kind of sensation is it – try to describe it in your mind as best you can. Take about 20 or 30 to vividly paint a mental picture of its characteristics while keeping your attention fixed on the sensation at hand.

Then begin to ask yourself the following questions while keeping your attention on the sensation:

1. What, roughly speaking, is its shape and size now - how wide is it, and how deep does it go?

2. If you were to put it on a scale of 1 to 10 in terms of intensity, where would you place it now?

3. Does it feel soft and malleable or hard and solid? On a scale of 1 to 10, where 10 is very hard and solid, and 1 is very soft and malleable, where would you place it now?

4. What temperature is the sensation? Is it hot or cold?

5. If you had to associate a colour with it, what would that be? – (if nothing comes to mind, make your best guess). Keep going through these four questions over and over again.

And there you have it—an effective technique to delve into the labyrinth of your emotions and sensations. If you're intrigued and eager to explore further, I've also provided a recording that walks you through each step of the emotional processing technique.

I'm genuinely interested in hearing your thoughts and experiences with this method.

Feel free to share your insights and observations—I'd love to engage in a dialogue about the impact it had on your emotional well-being! Remember, the journey to mastering emotional processing is unique for everyone, and your exploration could lead to remarkable personal growth.

Love & Light,

Marlou