Even though those steps are simple, they may become a powerful tool if practiced regularly, every time you experience negative emotions.
Step 1. Catch yourself feeling a negative emotion (fear, anger, anxiety, sadness, despair, etc).
Step 2. Turn your attention to the sensations in your body. Scan yourself from head to toe. How does the head, neck, shoulders, back, stomach feel? Observe your breath.
Step 3. Allow your negative feeling to be present while focusing your attention on the body sensations and your breath. If your attention wanders away and thoughts come into your mind, let them go and return your awareness back to the body and breath.
Step 4. Notice how negative energy slowly leaves your body. Gradually, body sensations become less and less intense and strong emotions dissipate. Your muscles relax, the breathing gets slower and deeper, and your thoughts clear up.
The more often you do those steps, the more negative energy will leave your system, the calmer will be your life. After some time, those steps will become automatic. When feeling any negativity or stress, you will automatically switch your attention to your body, stay with these feelings, and observe them leaving.
If you would like to work on a particular troublesome emotion or want to speed up the process of removing negativity from your system, spend 10-15 minutes a day on clearing up your feelings. Recall the emotions that were especially troublesome today. Imagine yourself at that particular moment, feel the negativity in your body, breathe, and start from Step 2.
The reason this simple method works is because negative feelings are old woundings that get triggered by external circumstances. Those woundings are the old negative energy patterns stuck in our system. They are connected to negative events that occurred a long time ago, perhaps, in childhood. At that time, our psyche could not handle what happened and the energy got “stuck”. In order to get it “unstuck”, it has to be expressed. When you try to express it through your mind, your negative thoughts will amplify the energy because the mind has a tendency to overthink and the negativity will grow like a snowball. If you allow it to be expressed through your body, it will be gradually released. This way, you can gradually free yourself from the old patterns. You will become less reactive to external circumstances and have more energy to direct to positive pursuits.