Window of Tolerance

Processing Emotions

 Identify obstacles/defenses at each step, understand their efforts to protect the inner child

• Observe- emotion as object, symbol, sound

  • Without judgment, allow it to be

  • Label, explore depth, intensity, How bad is it on a scale of 1 to 10

  • Grow window of tolerance, What will happen if I allow this feeling

• Permit without resistance/tolerate- body map

  • Felt sense 

  • Impermanence 

• Understand-

  • Associated thoughts, needs, wounds,

  • Relation to other trauma

  •  Layers of meaning

• Release 

  • Create space for something new

  • Address distorted thinking

  • Re-align yourself with your values

  • Integrate new information and insight 

Grow Window of Tolerance

• Practice slow breathing, 4/6 breath 

• Practice bringing an openness and curiosity to the feeling

• What can I do to tolerate this state? (breathe / relax / stay still?)

• Is this feeling (s) intolerable? Why do I think it is intolerable?