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Become Aware of Your Emotions

Relaxation Techniques by Susan Eisner, MPH, CASAC, President, Visionary Health Solutions


5 - 15 Minutes – (Set alarm if needed)

1. Find a comfortable, quiet place.

2. Sit in a chair with your back straight, feet flat on floor and hands in your lap or at your sides, or on the floor cross-legged on a mat or pillow.

3. Close your eyes.

4. Take 5-10 deep breaths: Breathe in deeply through your nose to the count of 4, hold breath to the count of 2, and breathe out to the count of 5. Let your body relax.

5. Then begin to breathe normally.

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ASK YOURSELF: “WHAT EMOTION AM I FEELING RIGHT NOW?”
*EMOTIONS ARE ONE WORD: sad, happy, angry, disappointed, afraid, powerless, terrified, joyous, etc.

Allow an emotion to surface. Sit and feel it as fully as you can for a few moments.
Then ask: “What emotion now surfaces up from underneath the prior emotion?”
Allow that next emotion to surface. Sit and feel it as fully as you can for a few moments.
Again ask: “What emotion now surfaces up from underneath that prior emotion?”
Again, allow that emotion to surface. Sit and feel it as fully as you can for a few moments.
Continue to repeat this question over again, feeling each emotion as fully as you can.

***NOTE: As you do this, you may feel a great variety of emotions, some pleasant, some not pleasant, at any moment in time. If you continue the exercise for awhile, eventually you may feel very positive, peaceful, “floating” emotions which are very relaxing.

After experiencing as many emotions as you’d like, stop, take 3 deep breaths and refocus to the present.

Open your eyes. Sit a few minutes. Get re-oriented. Then stand up, and continue on with your day.
Make conscious decisions based on your awareness of your emotions.

“””NOTE: You can also do this exercise briefly to become aware of how you’re truly feeling in any given moment, especially when stressed. Simply stop what you’re doing, take a few deep breaths, and ask yourself 3 or 4 times what emotions you’re feeling. For example, you may first feel anger, but underneath you may feel other softer, vulnerable emotions like sadness, fear, disappointment or powerlessness








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