Making Space
Making space is a practice that changes the way our mind relates to our thoughts & emotions. It’s a skill that’s important to help us realize, we are not our thoughts and emotions and in turn, disempowers them. In order to effectively create space we need to reframe the way our brain currently interacts with emotions by consistently practicing the skills below.
Ride the Bus
Visualization
Close your eyes and visualize yourself on a bus. You are in the driver's seat. Picture the bus around you and the road that you are driving on.
Breathe.
As you feel your emotions, visualize them appearing on the road ahead of you. Approach them in your bus and pull over to welcome them on.
Help them find their seats and allow them to sit down. When they’re seated, return your attention to the road ahead of you. Remember that when the emotion is ready to leave the bus it will.
Breathing Into
Emotions
Close your eyes and allow your mind to scan down into your body. As it scans down notice any emotions or sensations that your body is experiencing. When you find uncomfortable emotions allow your attention to rest on those areas, resisting any urges you may have to struggle with those emotions. Instead, begin breathing deeply. Each breath flows to that uncomfortable space in your body like a cloud of self-compassion. Each breath in inflates that cloud a little more while each breath out relieves any tension or anxiety about that emotion. Remember the goal is to create space for you and your uncomfortable emotion to co-exist.
Cognitive
Skills
Thank your brain for allowing you to feel this emotion/thought and have this experience
Simply notice your experience by saying to yourself “I’m noticing Im thinking/feeling…”
Sing the thought to the tune of Happy Birthday
Asking the Question “Is this thought/emotion helping me be the person I want to be?