How to Feel When You Forget

Sit or lie down in a way that doesn’t require effort.
Close your eyes and take a slow breath in through your nose, then let it fall out of your mouth. Do that a few times, like you’re putting down a weight you didn’t realize you were carrying.
Shift your attention away from your thoughts and into your body. Thoughts will keep talking. Let them.
Begin a slow scan. Forehead. Jaw. Neck. Shoulders. Chest. Stomach. Legs.
Notice what’s there without trying to change it. Tightness, pressure, heat, numbness… all of it counts.

Now ask yourself:
What am I feeling right now?

Don’t answer from your head. Wait. Let the body respond.

When something shows up, find where it lives physically. Maybe it’s a knot in your stomach, a weight on your chest, a tension in your throat.
Bring your attention there and stay with it. Perhaps a warm hand on the area perhaps not.
Breathe, and let that area be included in the breath.

Now describe what you feel, not as a story, but as sensation.
Is it tight or loose? Sharp or dull? Moving or stuck? Heavy or hollow?

If an emotion becomes clear, name it simply.
This is anger.
This is sadness.
This is fear.

If not that’s okay too
No explanation. No justification.

Then do the part most people skip.
Let it be there.

Don’t rush to fix it. Don’t distract yourself. Don’t turn it into a lesson. Just stay with it as it shifts, expands, contracts, or holds steady.

If it intensifies, stay.
If it softens, stay.
If it moves, follow it.

If it becomes too much, widen your awareness. Feel The ground beneath you. The rhythm of your breath. You’re not inside the feeling. It’s not you. You’re holding it.

Each time your mind pulls you away, return to sensation.
Body first.
Stay for a few minutes.
Then take a deeper breath, notice what’s changed, even slightly, and open your eyes.

This is how you begin to feel what you’ve been avoiding… and how you stop it from running your life unnoticed. Everyday

With love and belief in you