Make room for feelings without judgment · S6.2

Let a difficult feeling be present

You are judging yourself for having an emotion.

Everyday practice

Try these steps

1. Name the feeling tentatively: 'I notice embarrassment' or 'I am not sure what this is yet.'
2. Separate having the feeling from choosing an action. You do not have to like the feeling or act on it.
3. Choose what the situation needs while the feeling is present. If you made a mistake, name a repair without insulting yourself.

An example

I feel embarrassed about interrupting. I can say, 'Sorry, I cut you off. Please finish.'

Reflect

What changed when you separated the emotion from your action?

Next time

Try the same distinction with another feeling, without expecting it to disappear.