Use this technique when you find yourself in emotional turmoil. As well as when you’re feeling depressed, “flat” or empty.  It can help set you on the path to a new sense of self, a fresh perspective on life, even a childlike calm.

Identify the emotion.  Find a quiet place and ask, “What am I feeling?”  The      one-word answer may be anger, sadness, fear, guilt, frustration, anxiety, etc.  Define and describe the felling as clearly as possible.

Witness the feeling in the body.  Notice where you feel it; is it located in the stomach, heart, throat, genitals or the base of the spine?  Observe closely and allow your attention to stay on the sensation.  Breathe into the feeling.  Fully experiencing the physical sensation allows the emotional charge to dissipate.

Take responsibility for what you are feeling.  Understanding that you have a choice in how you respond to and interpret your experience is the key to healing the emotional body.

Express the Emotion.  Write about the emotion.  Speak it out loud in private.  Describe the situation and the effect is having on your heart and soul.  This step offers clarity and insight while releasing emotional toxins.

Release the emotion through a physical ritual.  Experiment to discover what works best.  Dance with abandon, exercise deep breathing, go for a run, get a massage.  Such activities help release the tension stored with the emotion.

Share the emotion.  Once you’ve released it and calmed down, share what you felt and experienced with the person involved.  Having completed step 1 through 5, this may be done without blame and without intent to manipulate the other person toward approval or pity.

Celebrate!  It’s time to reward yourself for identifying and releasing the painful emotion.  Treat yourself to favorite music, w wonderful present or a delicious meal. 

Source:  Dr. Deepak Chopra

THE STEPS

1. Identify the emotion
   
2. Witness the feeling in the body     
   
3. Take responsibility for what you are feeling
4. Express the emotion
5. Release the emotion through a physical ritual
   
6. Share the emotion
   
7. Celebrate