Steps to Sitting with Your Feelings: Embracing Emotional Awareness


In today’s fast-paced world, it’s common to push aside or ignore our feelings to keep up with daily demands. However, learning to sit with your feelings is a crucial aspect of emotional well-being. It involves recognizing, accepting, and understanding your emotions without judgment. This practice can lead to greater self-awareness, improved mental health, and more resilient relationships. Here are five steps to help you sit with your feelings effectively.

Create a Safe Space

The first step to sitting with your feelings is to create a safe, quiet space where you can be alone with your thoughts. This space should be free from distractions and interruptions. It could be a quiet room in your home, a peaceful spot in a park, or even a cozy corner at your favorite café. The key is to choose a place where you feel comfortable and secure, allowing yourself to be fully present with your emotions. Set aside a specific time each day, even if it’s just a few minutes, to practice this exercise.

Acknowledge Your Emotions

Once you’re in your safe space, take a moment to acknowledge the emotions you’re experiencing. This step involves identifying and naming your feelings. Are you feeling anxious, sad, angry, or confused? Avoid labeling your emotions as good or bad; simply observe them as they are. Acknowledging your feelings without judgment is crucial for understanding the underlying causes of your emotions and how they affect your behavior and thoughts.

Practice Mindful Breathing

Mindful breathing is a powerful technique to help you stay grounded while sitting with your feelings. Start by taking a few deep breaths, inhaling through your nose and exhaling through your mouth. Focus on the sensation of your breath entering and leaving your body. This practice helps to calm your nervous system and brings your attention to the present moment. As you continue to breathe mindfully, notice how your emotions manifest in your body. Do you feel tension in your shoulders, a knot in your stomach, or a heaviness in your chest? Paying attention to these physical sensations can provide additional insights into your emotional state.

Explore Your Feelings

After you’ve acknowledged your emotions and practiced mindful breathing, take some time to explore your feelings more deeply. Ask yourself questions to understand the root causes of your emotions. What triggered these feelings? Are there specific thoughts or memories associated with them? How do these emotions influence your actions and decisions? Journaling can be an effective tool during this step. Writing down your thoughts and feelings can help you process your emotions and gain clarity on what you’re experiencing.

Practice Self-Compassion

The final step in sitting with your feelings is to practice self-compassion. It’s important to treat yourself with kindness and understanding, especially when dealing with difficult emotions. Remind yourself that it’s okay to feel what you’re feeling and that everyone experiences a wide range of emotions. Offer yourself the same compassion and support you would give to a friend going through a similar situation. This practice can help you develop a more positive and nurturing relationship with yourself, fostering emotional resilience and well-being.


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Sitting with your feelings is a vital practice for emotional health and self-awareness. By creating a safe space, acknowledging your emotions, practicing mindful breathing, exploring your feelings, and practicing self-compassion, you can learn to embrace and understand your emotional experiences more fully. This process not only enhances your mental health but also strengthens your ability to navigate life’s challenges with greater ease and resilience. Make sitting with your feelings a regular part of your routine, and you’ll likely find yourself more in tune with your inner world and better equipped to handle whatever comes your way.

Source Credits: indiatherapist

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