Part 2: How to manage and attend to EMOTIONS and FEELINGS in a holistic way.

 I feel an EMOTION, what do I do?

I began the previous article by saying: “An emotion is an amplified body sensation that is not well defined, therefore the rational mind cannot yet identify it. The amplification of the sensation can be provoked by a situation or external agent that emits a vibration that comes into resonance with the vibration of some dormant aspect of our internal world.”

When I notice an energetic movement that gives rise to a sensation (EMOTION), it is very important to follow these steps:

  1. Locate the sensation in the body (EMOTION), for example the belly, stomach, chest, etc.
  2. Welcome the sensation by relaxing the area where you feel it, breathing it, feeling and accepting that it is part of me.
  3. Let the body “manage” and transform it, as if it were a pregnancy.
  4. Do not be in a hurry to identify it, but stay conscious of it and continue to “manage” it as long as necessary until it becomes a feeling that the mind can see and identify clearly.
  5. Discern the feeling that was dormant inside you and revealed through this incident or situation.
  6. On the one hand analyze the feeling on its own, and on the other the incident or situation that has revealed it. Assess whether the revelatory situation is proportional to the magnitude and/or intensity of the feeling that has been revealed in you.
  7. If in point 6 you see that your reaction is disproportionate, be ready to receive information from the unconscious, for example through dreams, flash memories, synchronicities, etc. These will help you to bring past experience which may have contributed to magnifying  the feeling into consciousness.
  8. Whether the reaction is proportional or not, ask yourself what to do with the feeling once it is identified.

It is possible that you will need professional accompaniment at the beginning of this learning journey to discern and carefully analyse these steps with maximum possible objectivity, especially steps 5, 6 and 7. After a time of accompanied practice, it will be easy for you manage your emotions and feelings effectively.

It is likely, dear reader, that this holistic way of managing and attending to emotions is familiar, but stop to think if and how you apply it in practice.  Reflect on how relaxed and porous your body is to welcome emotions, and what space and time you dedicate to this. What difficulties does the mind have and how do you help it? How consistently do you practice this? What habits have you acquired and how can you introduce new ones?

This practice gradually leads you to taking responsibility for your own emotions, and learning how to manage them. If you do not get results, you can ask yourself in which of the steps you still lack training, or for which you do not dedicate the necessary time.


Ramon V. Albareda
Psychologist. Theologian. Sexologist
Founder of ESTEL, Centre for Personal Growth and School of Integral Studies


Next article: part 3: I’ve identified a feeling, what do I do now?


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