To practice this tool, set yourself up in a situation where you won’t be disturbed, and you have time to connect with your internal world. This could be seated meditation, a walk in nature, or somewhere else you feel comfortable. Allow yourself to feel whatever you feel, no matter how unexpected. If something upsets you, do not seek to hide it or distract yourself from it; simply feel it.

This may take practice; you may have to try many times before you’re able to actually feel the feelings and sit with them. If what you’re feeling is particularly painful, you may be tempted to bottle it up again. However, if you can be patient and allow yourself to fully feel the emotion, it will gradually dissipate and you’ll likely feel a tremendous sense of relief.

One note of caution, however: be sure to exercise balance in the use of this tool. Yes, taking the time to be with your emotions can be very beneficial, but don’t take it to extremes. If you stop every interaction and experience to analyze what you’re feeling, you won’t have time to actually live your life.