Good morning John
Ok it seems to be strongest when I feel I should’ve done something differently, when there’s some regret or self blame. So within strong negative emotions
How does it sound when you say it like this :
It seems to be strongest when it feels that something should be done differently.
There is an exercise I invite you to do. It takes about 20 minutes and you will need a pen a paper.
This exercise is broken into 10 minute lots. For each 10 minute period pay attention to any bodily sensation ie is there any tightening, or any relaxing?
For the first ten minutes write down what you are experiencing right now using the word “I”.
For example: I am sitting on a chair, I am hearing a clock ticking, I am looking at a computer screen, I am feeling hungry. Get right to the point, no past or future fantasy, just a plain description of your experience right here and now.
Then for the next ten minutes continue writing down what you are experiencing but this time without using the word “I”. Just describe the experience as it is happening using verbs. For example: sitting on a chair, typing, breathing, blinking, hearing the clock. (Again, watch what is happening in the body.)
At the end of the twenty minutes compare the two ways in which the experience was labelled and answer the following four questions:
1. Is one truer than the other, and If so, which one?
2. What is here without labels?
3. Do labels affect the experience or just describe it?
4. Did you notice any differences in the body?
Best for you
