Feelings

Step Three: SCAN Notice what is happening in your body. Are you gripping this book tightly or are your hands relaxed?  Are you squinting or straining in any way?  Are you tensing up while you read?  Are your shoulders and neck and jaw relaxed? Do you feel any emotion?  Notice, don’t analyze. Close your eyes and scan your body. Reopen your eyes when you are ready.

Step Four: DECLARE State aloud what you notice; declare the truth of your body. For instance, you might say: “I am noticing that my breath is shallow and my fingers are tingly.”  Or, “I am noticing how relaxed my belly and chest feel.” Go ahead and say whatever comes up when you look within: “I am noticing _____________.”

Step Five: ACT
Now, take an action that benefits you right now. For instance, if your feeling is fear, or anger or sadness, take some deep breaths and blow those feelings. If you notice that your shoulders are raised, relax them and let them drop.