1. What am I feeling right now?

Emotions are data, not directives. They give you important information about your current state, but they don't have to control your next steps.

(Also, even the uncomfortable emotions are worth paying attention to. In fact, sometimes those are the most important ones.)

2. What are the most pressing thoughts on my mind?

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Here’s Gendlin’s Focusing check from CFAR:

Say aloud “Everything in my life is fine,” or “I’m on track with all of my goals.”

Pay attention to the sensations in your belly, chest, and throat. If you’re like most people, something will catch or react weirdly to the statement.

Try to get a sense of what the feeling “sees,” and write it down.

Imagine

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