Here is a passage from my book Leap Before You Look.

Whenever you feel provoked, irritated, or pulled to make a response, Stop. Sit back in the saddle. Scan your body and notice what you are feeling. Seek out any areas of strong emotional tension; feel what is there. If it helps you, label it: Sadness, anger, desire, whatever it may be. Stay with the sensations, Dropping the story—the why and the because. Do everything you can to experience what is here, to the maximum possible degree, for no more than a few minutes. then, relax. feel your interiority as though for the first time. If there’s more emotional tension calling to be felt in this moment, take a few extra minutes to welcome feeling even more totally. Keep going until the charge is gone. Feel yourself now; you are not just a loving person, you are Love itself.

We have all been faced with experiences that seem overwhelming: the anger of a drunk parent; the thrill of a sexual encounter; the end of a relationship. We have learned to say “yes” to parts of what we feel, and “no” to the rest. Long ago, we built a wall in the middle of our emotional landscape. Do we still need that wall today? (more…)

Here is a practice from my 2008 book Leap Before You Look.

When you notice yourself caught up in a feeling,
Like resentment, rejection, or despair,

Cradle that feeling as though it were a small baby.
It may even help you to take a cushion
And physically cradle the feeling in your arms.
Sing to it.
Soothe it.
Let that feeling know that it is accepted, loved, and welcomed.
In fully accepting grief,
You become acceptance itself,
Which is none other than your natural state. (more…)

leapjoy

This is a practice from my latest book: “Leap Before You Look.” This practice is chosen from the section “Feeling Practices.”

For this practice,

You will need to make a compilation

Of many different kinds of music.

Make a playlist on your iPod or computer.

Find some music that is soft and soothing,

Some which is angry and defiant.

Find some that has a strong vibrant beat of sexual energy,

And some which is soft and devotional.

Find music to evoke every kind of feeling:

Grief, longing, rage, joy, passion, and resentment.

Your compilation should be about 30 to 45 minutes altogether.

Now, go to your room, switch off the phone, make sure you are undisturbed,

Play the music.

Enter into each of these feelings one by one.

You can dance, you can cry, you can call out in longing.

Use your whole body to express each feeling.

Make sounds.

Let the music guide you into each wave of feeling,

Free of any reason why.

When it is finished, lie down for several minutes and feel your body.

(more…)