When starting, sit or lie flat on the floor in a comfortable position. Try to position these negative emotions on the body. Where is the center? On the head, throat, heart or stomach? Describe these emotions: tingling, burning, compression, tightening, severe pain, typical sensation when emotional pain occurs is not pleasant. Is the feeling violent and fixed, or is it flowing and changing? Sometimes, all you may feel is numbness, but please pay attention to this feeling.
If this feeling is particularly painful and difficult to experience, then please feel it slowly. Try to ease all inner resistance that is blocking your feelings, so that you can feel it wholeheartedly. Sometimes, it helps you focus on the extension of your feelings first, and if you feel safe and able to withstand it will expand internally.
Once you feel that painful emotion, give it care. Tell yourself how painful it is and let you know that you care about your happiness. Try to use words like "Dear, I know it's hard", or "Dear, I know how painful you are." Soothe this painful emotion, like touching the head of a crying child. Once again, it is clear that no problem, yes, everything will be fine, and you will give yourself emotional support to overcome the difficulties.
When you find yourself free from the pain through thinking, pay attention to your body feeling again and start over.
When doing this exercise, it is very helpful to silently recite the words "easy, calm, and free". This can help you accept the feeling you are now, ease any resistance, face it positively and comfort yourself.
After caring for yourself, pay attention to whether your physical feelings have changed. Has the pain been relieved? Has the patient time been extended? Is this feeling beginning to disintegrate, move and transfer? Whether things get better, worse or remain unchanged, you must constantly care and encourage yourself.
Then, when you feel comfortable, stand up and do some stretching exercises. Through practice, you will find that self-care can help you deal with difficult events without having to think about ways to solve them. The power of self-care can play a direct role in your body.
(Christine Neff's "The Power of Self-Care")
