1. make a sincere commitment to feel your feelings – this voluntary commitment to go into, not around your feelings, is the driving force in this meditation.    

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2.  Pray - ask for help to feel your feelings. Engage spiritual support to go into your feelings.

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3. Strengthen your faith that going into your feelings will not annihilate you (this belief that feeling your deep feelings will annihilate you, is a misconception).

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4. Confront the illusion (misconception #2) that you can still have a happy, fulfilled, vibrant life and avoid your deeper feelings.  Acknowledge the false hope and the false doubt in this. 

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5. Explore your specific and special methods of avoidance – busyness, over activity, self-medication with food, mind-less entertainment, fantasy, consumerism, sex, and other addictive substances.  Write them down.

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6. Acknowledge fear of feeling your feelings or perhaps it’s the “fear of the fear of feelings” the Guide speaks about in Lecture #190.  What do you tell yourself about this?​

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7. Sit and open to feelings: Fear ~ Pain ~ Rage ~ Helplessness ~

As well we open to feeling our “other” feelings – joy, pleasure, contentment, sadety, etc. se body awareness to help you with this.

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