“Your vision will become clear only when you look into your heart. Who looks outside, dreams; who looks inside, awakens.”
– Carl Jung
Hi, This is Oakley Ogden and I’m so glad you’ve joined me. If you haven’t listened to Part 1 of this 2 part series, I recommend you do, it will give you some context as how to best understand this the 3 step technique.
So, let’s get started together. Again, we are using the technique of acknowledging, accepting, and welcoming challenging feelings into our hearts so we can re-gain access to love-based feelings like, gratitude, peace, happiness, and more.
Today, I’m going to use the feeling of anxiety as my example b/c it’s so prevalent right now, but you can use whatever feeling you want: anger, fear, worry, doubt… there are lots to choose from as we all know. Whatever’s there for you is perfect to work with.
Take a breath, inhaling and exhaling and become aware of the feeling that’s there. Allow yourself to feel the sensations in your body created by this feeling. We’re only working with one feeling so stay focused on the one feeling for now. And let’s separate ourselves from the tape that can play in the mind about the feeling – he said, she said, they did this, so I feel… Allow whatever narrative might arise to be put aside and breath and come back to the feeling youre working with.
And repeat with me…
In this moment, I acknowledge that I feel anxious. In this moment, I acknowledge that I feel anxious. Again, it may be a different word for you, that’s okay. In this moment, I acknowledge that I feel anxious. Breath. Inhale, and exhale.
Second step: And I accept that I feel anxious. I accept that I feel anxious. We are putting down our resistance. The feeling is here, just like clouds in the sky. I acknowledged it, and I accept it. In this moment, I accept that I feel anxious. Allow the body to soften. It’s just a weather report. It’s just how it is. I’m not going to fight it. I’m going to embrace the paradox of change, and meet it exactly as it is and shift it.
I welcome the energy of anxiety into the center of my heart. Again, remember the heart is like a bonfire of energy. And even though this anxiety can feel burdensome and huge, it’s nothing in comparison to the vortex of the heart.
I welcome the energy of anxiety into my heart. I welcome the energy of anxiety into my heart.
Some of you practicing right now might be served by physically putting your hands out in front of you as if I’m placing this feeling into your hands and you’re trying to not let a drop of it fall out. Take this feeling now in your hands and physically bring your hands up to your heart and press gently into your chest. Others may wish to just visualize this. You’re choice.
Okay. So, let’s go again. Together, let’s take a breath. Inhaling and exhaling. Good. Relax the shoulders. Relax the jaw.
In this moment, I acknowledge I feel anxious. There’s no more need for this energy to reek havoc to get my attention. I’m stopping what Im doing and Im looking at this feeling square in the face. In this moment, I acknowledge I feel anxious.
And, I accept that I feel anxious. It’s here, Im no longer pushing back against it trying to keep it at bay. I accept that I feel anxious. I welcome this energy of anxiety into my heart. And breath.
Again, in this moment, I acknowledge that I feel anxious. I accept that I’m feeling anxious. It’s okay. And I welcome the energy of anxiety into the vortex of my heart, allowing it to dissolve and transmute. Noticing the subtle shifts in the physical body, the subtle feelings of ease and relaxation that follow.
Last time, in this moment I acknowledge I feel anxious and I accept that I feel anxious. It’s okay. And I welcome the energy of anxiety into my heart to dissolve and transmute. Relax the body. Take a big inhale, really sip up all that air, and exhale with a sigh. One more. Inhale and exhale with a sigh. Notice the subtle shift that has happened for you. Give yourself some credit. You’ve just made room for love-based feelings! Let the sense of ease and peace really spread.
And enjoy using this simple technique whenever you wish to shift challenging emotions. Remember, we might not get to control what’s happening around us, but we can certainly influence what’s happening within. Enjoy creating your day