After a few deep breaths, shift your attention to your body. Gently scan from head to toe, noticing any areas of tension, discomfort, or ease. Are your shoulders tense? Is there a heaviness in your chest? A flutter in your stomach? These sensations are important because they often carry the first signs of what you’re feeling emotionally. For example, tension in your neck might be related to stress or worry, while a warm feeling in your chest could indicate a sense of love or gratitude.

With these body sensations in mind, begin a gentle, non-judgmental conversation with yourself. Ask:

• “What am I feeling right now?”
• “Where do I feel this in my body?”
• “What might this sensation be trying to tell me about my emotions?”
• “Is there a situation or thought that seems connected to this feeling?”

The goal isn’t to immediately figure everything out but to start opening a dialogue with yourself. Sometimes, emotions don’t surface right away, and that’s okay. Simply being present and asking these questions can start to bring clarity over time.

Once you’ve identified a core emotion, explore the middle and outer circles to refine your understanding. For example, if you identified “anger” as your core emotion, the middle circle might help you determine whether it’s frustration, irritation, or resentment. The outer circle could help you pinpoint it further, such as feeling “annoyed” or “offended.” Ask yourself:

• “Is there a more specific word that describes my feeling?”
• “Does this emotion reflect the intensity of what I’m feeling?”
• “How does this more specific emotion align with my current thoughts and body sensations?”

The purpose of moving outward on the wheel isn’t about finding the perfect label for your emotions but about exploring and getting closer to understanding what you’re truly feeling.

Engage with your emotions as if you’re getting to know them for the first time. Ask questions that invite deeper understanding:

• “What is this emotion trying to tell me about my needs or desires?”
• “How does this emotion change or shift as I focus on it?”
• “Are there layers to this emotion? What might be underneath it?”
• “How long has this emotion been present? Has it been trying to get my attention?”
  

Staying curious about your emotions allows you to explore them more fully without the pressure of needing to “fix” them. Sometimes, emotions simply want to be acknowledged and heard.

Emotional processing isn’t always immediate. Some emotions may need time to fully reveal themselves, and that’s perfectly okay. You might notice that as you sit with an emotion, it changes or dissipates on its own. Trust that by observing without judgment, you’re giving your emotions the space they need to be processed naturally.

Find a way to express your emotion that feels true to you:

• Journaling: Write down your thoughts and feelings. Journaling can help you process emotions by putting them into words. You might explore questions like, “What triggered this emotion?” or “What do I need right now?”
• Talking to Someone: Share your feelings with a trusted friend, family member, or therapist. Talking about your emotions can provide relief and help you gain perspective.
• Move Your Body: Physical movement can be a powerful way to release and express emotions. This could be through a walk, dancing, stretching, or even shaking your body to release tension. Notice how your body feels before, during, and after the movement. Sometimes, simply moving in ways that feel natural can help you process emotions that words cannot fully capture.
• Creative Expression: Use art, music, or movement to express what you’re feeling. Creativity can be a powerful outlet for emotions that are difficult to articulate in words.
• Internal Reflection: If you prefer not to express your emotions outwardly, simply acknowledge them internally. Sit quietly and allow yourself to feel the emotion fully, without trying to change it.

After you’ve expressed your emotion, take a moment to reflect on the process. Ask yourself, “How do I feel after expressing this emotion?” or “What did I learn about myself through this experience?” Allow the emotion to settle, knowing that by acknowledging and expressing it, you’ve taken an important step in processing it. Trust that it’s okay to let the emotion pass naturally.