Make room for feelings without judgment · D2.2

Remove a judgment about having a feeling

You are adding 'I should not feel this' to an emotion.

Everyday practice

Try these steps

1. Name the emotion you notice, leaving room for uncertainty or mixed feelings.
2. Write the extra judgment separately and consider whether it adds useful information.
3. Describe the emotion without that judgment, then choose how to respond to the situation.

An example

I feel jealous, and I dislike admitting it. I can notice the feeling without using it to justify an accusation.

Reflect

What remained when you removed the judgment?

Next time

Use the distinction when it helps; you do not need to approve of every urge that accompanies a feeling.