In Emotions

By Aine Belton ©

As mentioned in Part 1 of “The Gift of Emotions!”, there are many possible techniques for releasing emotions, from the Emotional Freedom Technique (EFT), the Sedona Method, writing them down, the Release Technique, the ZPoint Process, NLP, acupuncture, expressing them through creativity, energy healing (such as Reiki), communicating them to a friend or loved one, flower essences, and many others.

What’s not mentioned here is feeling your feelings, which, whilst so often avoided, is a fast and effective way to release them!

I share a step-by-step Releasing Emotions Process below you may like to explore to help with this if it calls you/resonates to do so.

If you are not used to being in touch with your emotions, you may feel numb and dissociated, in which case be patient as you flex your feeling muscles and do your best with the exercise.

If you are feeling particularly shut down, you can try bringing to mind a past experience when your emotions were particularly vivid and charged, and see if you can get in touch with those feelings again as a place to start, particularly if those feelings are ones that tend to resurface as part of a repeated pattern/life-story and you’d like to release.

If you would prefer to not get in touch with past feelings or think you have already processed them, obviously don’t do so. Just go with what feels appropriate for this exercise.

The idea of the below exercise is, clearly, not to wallow in negative emotions or rehash them unproductively, but to clear possible repressed or existing feelings through allowing them to be felt and expressed, hence move through you and be released. Hold that as your intention.

There can be layers of emotions and you may find it easier to access certain ones more than others, typically those more surface. For example, you may be able to get in touch with anger, yet there could be sadness, pain, or grief buried underneath that anger that it may serve you to release. Getting stuck in anger can be a way even of distracting yourself or avoiding these other more painful feelings.

As you give yourself permission to feel your feelings, they may shift and change. Allow this movement of energy as you experience your emotions and their relationship to each other.

It takes courage to feel your emotions. Painful feelings can be scary, and people can fear losing themselves or being overwhelmed by them.

Emotions bring great gifts for you however, and the more you allow yourself to be in touch with them, even the darker ones, the deeper and richer your emotional experiences will become, which includes the heights of blissful states and love, joy, wonder, delight, enchantment, and so on.

Before I move on to the Releasing Emotions Process below, I wanted to share Rumi’s poem called “The Guest House” as it is both poignant and relevant to this article.

The Guest House
By Rumi

This being human is a guest house.
Every morning a new arrival.

A joy, a depression, a meanness,
some momentary awareness comes
as an unexpected visitor.

Welcome and entertain them all!
Even if they are a crowd of sorrows,
who violently sweep your house
empty of its furniture,
still, treat each guest honorably.
He may be clearing you out
for some new delight.

The dark thought, the shame, the malice.
meet them at the door laughing and invite them in.

Be grateful for whatever comes.
because each has been sent
as a guide from beyond.

Releasing Emotions Process

For the below process, ensure you are in a place where you will not be interupted or disturbed and where you feel free and relaxed to get in touch with your feelings.

1. Identify a feeling or emotion you wish to release. Perhaps it is one you are currently aware of or have recently experienced.

Become familiar with it. Name it. Let yourself experience it. Do you feel it somewhere in your body? If it had a colour or shape, a sound or picture, for example, what might that be?

Don’t think about it too much, just try to hone in on it as best you can to get in touch with the feeling and then experience it more fully.
Be immersed by it. Step into it. Allow it to move through you and be felt.

2. Own that you are the source of this feeling. Whatever this feeling is, it is yours. Whatever the outside circumstances are that have triggered this emotion, or whatever you believe may have caused it, it is yours nonetheless.

Let go of the story around this feeling and just experience it as it exists within you now.

3. Accept this feeling without judgment. Welcome it and allow it to be there. View this emotion as energy – neither right, nor wrong, just a current of energy of some nature, whether you understand what that is or not.

4. Now really feel the emotion. Let it consume you or dive into it. Sink into this feeling further and further and get in touch with its depths.

Allow it to fill you and immerse yourself in it. It may start feeling more and more intense as deeper levels are experienced, or it may change to a different emotion. Other feelings may arise as layers that exist beneath this emotion are accessed.

5. Have you felt this feeling before/does it trigger familiar or not so unfamiliar memories or thoughts? Can you remember an earlier time in your life when you felt this same emotion? When, and what was happening at that time?

Don’t try to analyse too much, just let yourself drift back to a previous time in the past when a similar or the same emotion/state was experienced (if it feels natural and flowing to do so).

Allow yourself to travel back to the earliest time you can remember feeling this feeling and saturate yourself in the emotion (this is what I call sourcing the emotion).

6. If you find it difficult or distracting going back to a previous time or occasion, just stay with the emotion as it is in the here and now, and increase its intensity until you feel totally immersed in the feeling. Perhaps you experience it in a certain area of your body, or cursing through you. Notice any sensations and be as ‘in the emotion’ as you can.

Feeling a negative emotion can, of course, be unpleasant, painful or uncomfortable. You may try to distract yourself or belittle the process or opt out. Do your best to stay with it.

7. The feeling may begin to change or dissipate as it is released. Keep feeling as fully as possible whatever occurs. You may experience layers of emotions, as said. They may become more intense, darker or lighter, yet will inevitably lead to an experience of relief and freedom through their release. Ride the waves and allow your emotions to be experienced, whatever they be.

8. It may help to breathe deeply to release the emotions at times in this process. You may shed tears, feel like shouting out or screaming, or clench your muscles. If there’s no one around you will disturb, feel free to vocally express your feelings (you may want to scream into a pillow so as not scare the neighbours!).  You can also journal and write down your feelings at any stage if this helps, but avoid getting into your head and stay in the emotions.

Closing Notes:

• As a guide, I recommend 20 minutes for feeling a given feeling in an intense magnified way as described. Any more with one specific emotion can possibly lead to wallowing or mean you are caught up in the story or drama surrounding the emotion rather than the feeling itself. Emotions will start to shift, move, release and change when you allow them to move through you and be felt.

• During this process, notice if any particular thoughts, attitudes and beliefs come to mind about the way you, others or life is, though again, refrain from analysing. Just observe as a witness whilst being in the emotions.

After the process is over you can always reflect and ask yourself the question, “What must I believe to be feeling this feeling?”

• After this exercise you may like to imbue yourself with love. Let love embrace you, wash around and through you. Ask your Higher Self, the universe, angels or guides, God, Source or whatever name appeals, to surround you with love, and allow this to gently fill you and the space created through the release of this emotion.

You might like to imagine it as a soft light surrounding you. Lilac or violet can be very healing, soothing and a high vibration, dissolving any remnants of denser energy and ‘softening your edges’ energetically so-to-speak. Pale pink can be a very nurturing and loving colour, blue calming and cooling, green healing and loving, and so on.

A ‘Colour Imagery’ process is described in exercise 4 of my “How to Meditate” article at this link

Or you may just like to ask to receive love, and open up to let it in, imagine it surrounding you and imbuing you.

Let love embrace you, wash around & through you”.

• After the exercise you can also ask to receive insight, information and learning around this emotion. Just close your eyes and be open to any insights from your Higher Self.

You may like to ask your Higher Self questions, such as how that emotion serves or disserves you, what its main root is for you in this life-time, its light and dark sides, and so forth. See if any insights surface/are revealed and note any down.

Having released the intensity of an emotion after an exercise like this, you can experience a calm and still space after, in which left-brain will be less dominant and you are more open to intuitive insights.

Showing 20 comments
  • awad

    my problem is anger. i get provoked and triggered at the least test. i shoot back promptly and vigorosly. is this shooting back what you consider “allow the emotion?”

  • Bill

    Aine, another wonderful and well written article, always with helpful statergies, good intentions and insight.
    Keep up the grerat work.
    With warm regards, respect and of course love,

  • Shelly

    Another beautifully written article. Your work is Most High! Thank you for all of the great tips you give us towards our path of spiritual growth.

  • Darrell


    What can I say? …. the word youshare/spread can only have the most awesomely positive effect upon the world! Thank you with all of my heart you beautiful being …. I love you, how could I not? The world is a far better place for having you in it! Thank you, thank you, thank you and God bless you.
    With love
    Darrell x

  • Audrey

    Thanks for the wonderful tips.I am learning to love and appreciate myself.

  • Socrates Diputado

    Hi Aine,

    Yes, I agree to just accept hurt feelings without judgment. Welcome it and view this emotion as energy and in that way we could let it go so easily.

    Again, let me express my heartfelt thanks and gratitude for you for sharing this Releasing This Emotions Process. God bless.

    Socrates D.

  • Jackie

    Hey Aine,

    Thank you so much for such wonderful articles ,they make me mature emotionally and remain focused in life.
    I treasure you soo much.God bless n know that you’ve made a difference in my life!!

    Remain favoured!!


  • Ramesh Moonshiram

    Hi Aine,

    I make it a point to read each and every article you send to me and share them with my friends. They are so true and inspiring. I feel you have been sent on a special mission by the Almighty to help relieve the sufferings of humanity. Thank you for the noble task undertaken by you.


  • J.Luis Gracia

    When I read you I always have this feeling of wanting to meet you and to know you…..
    Your writings are soothing and I look forward to the next one.

    Peace and Love.

  • Alix

    Thank you Aine,
    I feel invisible and worthless. It sits in my chest and I can’t imagine how it serves me but it’s been there for as long as I can remember. There are few people in my life and they largely reinforce this view. It’s an unfortunate viscious cycle.

  • Sue

    Thank you so very much Aine!
    This comes at a perfect time. I’ve just started using your MatrixShift and that has started releasing emotions/thoughts in an unbelievable way. It has really shifted my perspective and am starting to release blocks. I can tell from the thoughts/dreams that come up. I’m starting to see them from a new perspective and things that used to bother me are non-issues now.

    You’re voice is so soothing and loving and the meditations are fantastic. I feel more energized and aware of my feelings and beliefs. I’m more open, forgiving and trustful now and it’s only day 2! I listen to your meditations all night in my sleep and I feel terrific!

    Thank you from the bottom of my heart! Sending you and everyone tons of love, light and happiness!

  • Calvin Sneed

    You know your Soul ,You know my Soul ,You are the OneSoul ,You are Love . Always Amazing,Mind blowing,Soul Enlightening .xo

  • Jamilson

    Thank you

  • Moira

    Thanks for this lovely piece of advice Aine. Truly inspiring! I am an emotional person, and sometimes think it is wrong to be emotional. But I think you are saying emotions should be acknowledged, and the dealt with.
    I also think we sometimes ignore emotions that are considered wrong. Like having to love your parents. I had a difficult relationship with my Mother as an adolescent, and then she died when I was 15. It took me several years to work through my feelings, and to realize that whilst I loved her, I did not necessary like her. And that’s okay/

  • V S Sudhaker

    emotions come all the time. There are basically two responses from all of us. One we accept other we refuse to accept or reject. Take a happiness generating emotions we accept them and even retain and recall them. Where as some we reject . It this rejection that creates problem. Managing emotions there fore first step is accept them. Second live them. Allow these unwanted emotions to run through your whole body allow them to slowly loos their energy levels. Let the energy come down to not . You will certainly feel relieved. Do this exercise when you are alone and a bit secluded place .

  • jeanne rocque

    thanks for another beautifully written piece.For years i have felt worthless.i love reading that i m loved

  • Margot

    Thank you again Aine for all the beautiful and helpful messages. You have encouraged me beyond any expectation and l am still learning from you although l thought l knew it all! Bless you.

  • Manuel Garcia

    Thanks this technique is really working for me,because it’s
    So much easier when some thing new is given to us by the numbers
    Like you have it here.I tried it and I quickly realized
    That I just have silly beliefs that don’t serve, and are
    Not even real,but some how that belief was popping up.
    I see how it was silly of me not to have changed this belief
    A long time ago,some times were just too busy to fix
    Our lifes. But i thank my lucky stars we have you! Thanks.

  • Bob BeMiller

    Hi Aine,
    Long time fan, first time commenter…
    If asked to describe you in a word, that word would be Awsome!
    Thanks for the insight! You are surely Heaven sent!
    I bid you Love and Peace

  • photography

    Thank you for another wonderful article. The place else may just anyone get that kind of information in such an ideal means of writing? I have a presentation next week, and I’m at the look for such info.

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