This meditation exercise helps you get curious about strong emotions by naming the emotion you feel, noticing where you feel it in your body, and sitting with the feeling to investigate what triggered it and if it is useful. The goal is to see if you can let go of the emotion and change your story or allow the emotion to transform you for the better.

1. Get curious
with your
emotions
MEDITATION EXERCISE FOR STRONG
EMOTIONS

2. Use the emotions I feel to see the stories I
tell myself.
Notice the
emotion
• What negative
emotions are you
feeling?
Name it
• What is the
emotion?
• where does it feel
in your body?
• How does it feel in
your body?
Sit with the
feeling as long
as you need to
• Why do you feel
this way?
• What triggered it?
• Be curious &
investigate
Is this emotion
useful?
• Can you let go of
the emotion?
• What happens if
you let it go?
• Does it change the
story of you?
• Can the emotion
transform you for
the better?