Label your emotions
Start by sitting comfortably, eyes either closed or partially open.
Take a few deep breaths.
Spend a few moments relaxing into your body.
When you become aware of an emotion, notice what the emotion is. With an attitude of warmth and acceptance, label the emotion. For example, note, “worry, worry, worry.”
Don’t obsess about getting the label exactly right. It doesn’t need to be precise to be effective.
See where you find this emotion in your body. Allow yourself to simply be with it.
Notice what you feel about this emotion. Are you yelling at yourself when you notice “anger, anger, anger”? Are you telling yourself that you’re a bad person for having this emotion? See if you can label with kindness, warmth, and acceptance.
If the emotion becomes too intense and you start to get overwhelmed or lost in it, simply return to your anchor.
There is no need to hold on to or analyze the emotion.
Let it rise and fall away.
No need to go into the history or story behind the emotion either.
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.
Label it and let it go.
Label the emotions with as much warmth and kindness as possible. If you feel that negative emotions don’t deserve kindness, label this as well. Be open to pleasant emotions and label them too.
When you’re ready, take a few deep breaths, wiggle your fingers and toes, stretch, and open your eyes if they have been closed. Try to stay aware of your emotional reactions as you move into your next activity.