Feel Your Feelings
This is a phrase that is growing increasingly popular as we learn more and more about how the body holds onto our emotions. But how do we do that? A lot of it starts with awareness – of your body, of tension, discomfort, maybe you recognize where your anxiety festers, or maybe just a feeling of “being off.” The key starts with awareness and groundedness within the body.
Maybe you’ve noticed your neck and shoulders aching after a long day at work. Maybe you noticed how you hold your breath a bit when you drive. Maybe you remember that feeling of your heart dropping to the floor, or maybe a pit in your stomach. These are all different ways our body speaks to us, using our feelings. Building the awareness in your body can be a powerful tool for regulating your feelings.
Light Stream
One of my favorite exercises to implement with clients is a technique use in Eye Movement Desensitization and Reprocessing (EMDR), founded by Francine Shapiro. The technique is called Light Stream. I’ve found it to be a helpful resource in identifying, locating, and grounding feelings within the body through the act of noticing. An act of healing comes later through visualization of a light stream shining on these parts of our body.
I will walk you through my process of completing a Light Stream meditation.
First, start off in a comfortable position, whatever that may look like to you. Start with a deep breath in through your nose… and out through your mouth. And again, in through your nose… and out through your mouth. And one last time, in through your nose. Hold your breath for a moment longer at the top. And out through your mouth, letting your body melt into whatever surface you are on.
I’m going to ask you to complete a quick body scan – working your way from your feet, up to your head, pausing and noticing where you may be holding onto any feeling. Any discomfort. Any tension. And for now, just notice it without feeling any need to change it. Maybe recognize ways in which your body may be talking to you through this process.
I want you to notice an area in your body that may feel particularly heavy, upsetting, emotional, or tense. And I want you to notice how it feels.
If this feeling had a color, what would it be? Is it a vibrant or muted color?
If this feeling had a shape, what would it be? Do you notice if it’s moving or stagnant?
If this feeling had a size, what would it be? Is it heavy or light?
If this feeling had a temperature, would it be hot or cold? Is there a burning or freezing sensation?
If this feeling had a texture, what would it be? How would it feel to touch it?
If this feeling had a sound, what would it be? Is it high pitched or low pitched?
Take a few moments to just notice the feeling. Without feeling any need to change it just yet. Without judgment. And recognize this is your body’s way of communicating with you.
And now imagine this beautiful light shining from above. The light is shining right on these parts where you are holding onto these feelings. What color is this healing light? Is it warm or cold? How do you feel basking in this light? Continue to imagine this light stream shining right on these parts of you where you’re holding onto these feelings. Notice if this light stream starts to change the color or shape or size of the feelings from earlier. Take your time with this if it continues to feel good.
As the light stream starts to settle into these parts of your body, imagine it expanding – starting from the point of your feelings, expanding into the head, down to your feet, through your fingertips. Allow the light stream to momentarily take over. Allow yourself the healing. And when you’re ready, slowly bring yourself back to the present moment.
Where did you find yourself on this journey? What feelings did you notice as you conclude this meditation? For some, the sensation of being aware of our bodies, how they’re feeling, and how we hold onto this emotion can be very daunting and uncomfortable. With more awareness, with more processing, we are able to open doors to healing that may not be able to be thought open with our brains alone.