behind your eyes a feeling of fragility or Maybe you can observe an urge to cry or to retreat Perhaps your heart feels tense or heavy 4 Recognize when a voice in your head pulls you away Gently direct your attention back to your sad feelings 5 Your suffering only wants to know that you see it and that you no longer have to hide and suppress it Repeat internally see you sadness I feel you I am side by side with you 6 Feel the sadness as you breathe in Release the sadness as you breathe out Notice the feeling as it comes in and how observing it allows it to become less intense How Do You Feel About Your We minimize our very real and normal emotions by telling ourselves bad that I feel this way or negative emotions mean weak or wrong with me that I feel this or such a loser because always upset or one will ever love me because my emotions are out of control When we negatively judge our emotions we experience double the emotional pain On top of the original hurt or upset we feel worthless for having the feeling in the