Step 1: Choose one emotion to explore, ideally one that you have historically resisted feeling or have judged in others.

Step 2: Reflect on any thought loops or beliefs that arise alongside this emotion. Does it crosswire with another feeling? For example, sometimes shame crosswires with anger, or fear crosswires with joy. Write about your relationship with this emotion and what useful information it may have to give you that you've been ignoring.

Step 3: Write down some physical sensations that arise when you feel this emotion in your body. (Refer to the body maps above if necessary.) Describe as much sensory detail as you can. For example, is the sensation hot or cold? Sharp or dull? Expansive or contracting? Notice how the sensations shift as you bring your attention to them.