Find your feelings
Find a quiet place to sit where you won’t be disturbed.
Sit up straight and relax your eyes on something in front of you, or you can close them.
Take a few deep breaths and feel the air moving through your body as you breathe in and breathe out.
Take your mind down into your body and see if you can find a feeling somewhere.
Look for an uncomfortable feeling, or some tightness, aching or tingling.
Look all over your body for some sensations.
You can look around your shoulders, back, chest, tummy, legs, and arms for any sensations.
Pick a sensation that seems the strongest for you.
See if you can just notice this sensation or feeling as if you’d never experienced it before.
Pretend perhaps that you are a bespectacled scientist studying aches and pains or you are a blue Martian who has come to earth to study weird human feelings.
Either way, you have no idea what this feeling or sensation could possibly be.
Be experimental and ask yourself:
How big is this sensation? Can you draw around it in the air?
What shape is this sensation? Could it be a tight lump, a plank, a whoosh of air, a big rock, a searing ball?
Is this sensation liquid, or solid, or lumpy?
Is there a color for this feeling? Does it have a temperature that is hot or cold?
Does the feeling seem to be stuck and resistant or does it jump around and move everywhere?
How does this sensation feel if I were to touch it? Would it be spiky, sticky, burning, soft and squishy or hard and bumpy?
Breathe slowly and deeply as you notice things about this feeling.
Breathe three breaths into this feeling. Breathe three breaths around this feeling.
Then, gently shift your attention back to the room. Notice now if the feeling is any different from when you first started this exercise.