⏸️ 1. Pause and Notice
Ask yourself: What am I feeling?
When you feel something—sadness, anger, anxiety, joy—pause and name it:

“I’m feeling sad.”
“I’m feeling tense.”
Naming brings the feeling out of the swirl of thoughts and into clear awareness.

🫀 2. Locate It in the Body
Ask yourself: Where do I feel this?
Maybe your chest feels tight, your stomach heavy, your jaw clenched.
Just notice it, like an observer. You’re not trying to fix it—only to see it.

🌊 3. Allow It to Be
Ask yourself: Can I allow myself to feel this, just as it is?
Feelings are like waves — they rise, crest, and fall. Try not to push the feeling away (“I shouldn’t feel this”) or cling to it (“I’ll never get over this”). Instead, breathe and say internally:

“This is what sadness feels like.”
“I can allow this to move through me.”

👂 4. Listen to the Emotion
Ask yourself: If this emotion could speak, what would it say?
Every feeling, when fully felt, has something to teach us. It may soften, shift, or uncover what lies beneath — grief under anger, tenderness under frustration. You don’t have to force it or figure it out. Just give it space and listen.

❤️‍🩹 5. Understand Its Need
Ask yourself: What need is it signaling to me?
Emotions often surface to point us toward what needs care — rest, connection, safety, honesty, or comfort. Simply recognizing the need begins to ease the feeling.

➡️ 6. Express It
Ask yourself: What step can I take to meet that need?

Emotions need an outlet:
• Take it to God in prayer.
• Talk to someone safe.
• Journal or voice-note what you’re feeling.
• Move your body—walk, stretch, cry, breathe.

Expression helps the feeling move through you, rather than stay stuck inside.

🌿Feeling is how healing begins.