Before you escape into another screen

Feel your feelings instead of escaping them

When an uncomfortable feeling comes up, it is easy to open social media, watch something or reach for another distraction. Feel Your Feelings helps you stay with the emotion and let it go.

Try Feel Your Feelings →

The app opens in your browser. There is no App Store download.

Spin the feelings wheelAnxious

Drag to spin. Click the wheel to open the app.

1Choose a feelingUse the wheel.
2Stay with itUse the basic practice.
3Release it and notice the differenceSee what you feel now.

Why I created this app

Media and technology can become an escape from a feeling

A feed, video, game or shopping app can change your attention quickly. The uncomfortable feeling underneath the urge to escape may still be waiting when the screen closes.

The automatic escape method

What we normally do

The distraction changes your attention. The feeling may still be there when the screen closes.

The alternative

Feel Your Feelings instead

The app gives you a pause to feel the emotion before deciding what to do next.

The basic practice

Allow the feeling without distracting yourself or forcing it away

Practise allowing the feeling so you can learn the art of letting go.

Stay with the direct experience rather than escaping into a story or a screen. The feeling may change, reveal another layer or pass in its own time.

Feel Your Feelings app with Relaxed selected on the current wheel and choices to begin or just log the feeling
The app begins by naming the feeling. Click the screen to open Feel Your Feelings.
1

Notice.

Become aware of the feeling and the sensations in your body.

2

Allow.

Let the feeling be present without distracting yourself or forcing it to change.

3

Let go.

Loosen your grip, release the feeling and notice what you feel now.

Practice sources and independence

The practices draw on letting-go traditions. Read the official Hawkins excerpt and the official Sedona explanation. Feel Your Feelings is independent and does not claim affiliation with or endorsement by David R. Hawkins, Veritas Publishing or Sedona Training Associates.

Choose a practice

Choose the practice you feel works best for you

The app includes different ways to stay with and release a feeling. Try the basic practice first, then choose another approach if it suits you better.

01

Simple default · two steps

Welcome & Let Go

Stop fighting the feeling first. When you are ready, loosen your hold and let the feeling go.

Welcoming means allowing the feeling and its sensations without fixing, judging or suppressing them. Letting go invites release without forcing the feeling to disappear.

See the practice steps
  1. Welcome the feeling. Allow the feeling and its sensations to be here now, exactly as they are.
  2. Let the feeling go. When you are ready, choose to let the feeling go.

Continue: Return to Welcome and meet the feeling that is present now.

02

Breath-led · two steps

The Releasing Breath Experience

Use each breath as a gentle rhythm: welcome on the in-breath and release on the out-breath.

The breath gives the practice a natural pace. Each breath is one manageable round, so the whole feeling does not have to release at once.

See the practice steps
  1. Breathe in and welcome. Allow the feeling to be present exactly as it is right now.
  2. Breathe out and release. Let go of the feeling as you breathe out.

Continue: Begin the next breath with the feeling or resistance that is present now.

03

Positive feelings · breath-led

Receive & Give

Feel a positive feeling fully, then breathe the feeling out and send it all around you.

The practice is for Peace, Love, Happiness, Bliss and Purity. The in-breath receives the feeling; the out-breath gives the feeling freely.

See the practice steps
  1. Receive the feeling. Breathe in and let the positive feeling fill your whole being.
  2. Give the feeling. Breathe out and let the feeling flow all around you.

Continue: Receive the feeling again, then keep giving the feeling all around you.

04

Self-paced · five steps

Dive Deep into the Feeling

Move away from the story and towards the direct sensation, layer by layer.

Turn towards the pressure, movement, temperature, texture, image or energy in the body. Keep moving underneath each layer instead of analysing the story.

See the practice steps
  1. Welcome the feeling.
  2. Locate the feeling in your body.
  3. Move closer to the sensation.
  4. Feel the sensation fully.
  5. Discover what is underneath.

Continue: When another layer appears, move towards the centre of the new layer.

05

Self-paced · four steps

Release Resistance

Stay with the feeling while surrendering the effort to suppress, escape, judge, explain or control the experience.

Resistance and mental commentary can keep emotional energy active. Notice the feeling, stop feeding the story and allow release to unfold in its own time.

See the practice steps
  1. Notice the feeling coming up.
  2. Allow the feeling to be fully present.
  3. Give up trying to control the feeling.
  4. Let go without forcing the release.

Continue: Meet the next feeling or resistance with the same willingness.

06

Welcome plus three questions

The Releasing Questions

Welcome the feeling, then move through: Could I? Would I? When?

The questions are an experience, not an intellectual test. A yes or no answer is allowed.

See the practice questions
  1. Am I willing to welcome the feeling as best I can?
  2. Could I let the feeling go?
  3. Would I let the feeling go?
  4. When?

Continue: Notice the feeling that is present now, then begin again with the remaining layer.

07

Self-paced · four questions

The Inverted Release

Explore resisting and holding on so the effort of gripping becomes conscious.

Trying hard to let go can create another struggle. Deliberately notice resistance and the effort required to hold the feeling.

See the practice questions
  1. Am I willing to resist my feelings as best I can?
  2. Could I hold on to the feeling?
  3. Would I hold on to the feeling?
  4. For how long?

Continue: Return to the first question and notice whether the effort of holding has changed.

08

Automatic meditation

Behind the Feeling

Look behind the passing feeling and rest in the qualities underneath.

Allow the feeling to be present, then look behind and underneath the feeling. Rest in peace, love, happiness, bliss and purity.

See the practice steps
  1. Look behind the feeling.
  2. Release everything else.
  3. Remember peace, love, happiness, bliss and purity.

Continue: Move through the five qualities, returning to peace after purity.

09

God-centred · six steps

Give Your Burden to God

Welcome the burden, place the burden before God, surrender ownership and receive spiritual support.

The burden is consciously given to God. The practice ends by receiving love, light, freedom and joy in the space created by surrender.

See the practice steps
  1. Welcome the feeling, worry or burden.
  2. Place the burden before God.
  3. Turn “Mine” into “Yours”.
  4. Surrender ownership and control.
  5. Receive spiritual love, light, freedom and joy.
  6. Rest in the freedom of owning nothing.

Continue: Welcome the next layer, surrender the layer and receive again.

10

Love-led · three steps

Surrender into Divine Love

Begin inside safety and Divine Love, welcome the feeling with love, then surrender the feeling into that love.

Imagine a peaceful place held by Divine Love. Welcome the feeling inside that relationship and return the feeling to the love already around you.

See the practice steps
  1. Imagine a safe place surrounded by Divine Love and peace.
  2. Welcome the feeling with love.
  3. Surrender the feeling back into Divine Love.

Continue: Return to the safe place surrounded by Divine Love and peace.

Try the app

Notice what you feel before you open another feed

Choose a feeling, stay with it, and use a guided practice to work with what is underneath the urge to escape.

Try Feel Your Feelings →

Free web app. Saved records stay in your browser unless you export them. Feel Your Feelings is not a clinical tool.