emotional visualization tool

I came up with this visualization tool during a session with a client a few years ago, and I’ve used it for myself and my clients ever since. It’s been fascinating to notice how my emotions and my relationship to them change over time the more I use this exercise.

Find a comfortable, safe, and quiet place for meditation and visualization and begin to bring into your consciousness the specific emotion you most want to connect with but may be having a difficult time doing so (anger, grief, sadness, joy, anxiety, satisfaction, fear, trust, overwhelm, peace, etc.).

Visualize the “aliveness” of the emotion — however your mind and body imagine the qualities of that aliveness is the information: what Size is the emotion? Is it a specific color, shape, or texture? Where is it located in the room? What is its proximity to you?

Next, notice the sensations arising in your body as you visualize this emotion and its characteristics — how you feel in the presence of this emotion and the qualities you just assigned to it? Do you feel certain sensations more strongly in one area of your body or another? how would you describe those physical sensations to yourself?

next, Notice whether or not the emotion sounds like anything in pitch, tone, volume, or speed. is the emotion using verbal language and communicating something to you? If so, what is it saying and how does it feel to hear?

Next, Visualize the emotion drawing closer to you and notice any shifts in sensations in your body as it approaches. Then visualize it moving further away and notice any shifts in sensation in your body as it leaves. As best as you can, try to send affection and gratitude from your heart center to that emotion whenever it comes closer to you.

Depending on the emotion you’re trying to engage with, this may be difficult to do. But remember that emotions are neither “good” nor “bad”. In their truest state, they are neutral information — attempts at communication from a body who loves you and it always on your team. It may feel wrong or confusing to “thank” heavier emotions like anger or grief — simply do the best you can.

finally, Notice if you have anything you would like to say to the emotion, and if so — notice any shifts in sensations in your body as you say it.

Repeat this process once a day for a week, and make note of what changes or what doesn't change (both within your experience of the emotion as well as in the characteristics and qualities of the emotion as you visualize it) as you become more acquainted with the emotional entity in your consciousness.

Is it communicating differently to you? Are you communicating differently back to it? Do you feel differently in its presence? Can you send gratitude more easily? Is it possible you even feel it sending gratitude back to you? There is no right or wrong way to use this tool and there is no right or wrong way to feel while doing it. Remember: everything is information. And all information is deserving of our attention.

At the end of the week, make note of any ways in which your relationship to that emotion has changed and thank yourself for being so brave.