Making Space

Creating space is a practice that transforms how our mind relates to thoughts and emotions. It’s a crucial skill that helps us recognize we are not defined by our thoughts and emotions, which, in turn, reduces their power over us. To effectively create this space, we need to reframe how our brain engages with emotions by consistently practicing the following skills.

Ride the Bus Visualization

Close your eyes and visualize yourself on a bus. You are in the driver’s seat. Picture the bus around you and the road that you are driving on.

Breathe.

As you feel your emotions, visualize them appearing on the road ahead of you. Approach them in your bus and pull over to welcome them on.

Help them find their seats and allow them to sit down. When they’re seated, return your attention to the road ahead of you. Remember that when the emotion is ready to leave the bus, it will.

Breathing Into Emotions

Close your eyes and allow your mind to scan down into your body. As it scans down notice any emotions or sensations that your body is experiencing. When you find uncomfortable emotions allow your attention to rest on those areas, resisting any urges you may have to struggle with those emotions. Instead, begin breathing deeply. Each breath flows to that uncomfortable space in your body like a cloud of self-compassion. Each breath in inflates that cloud a little more while each breath out relieves any tension or anxiety about that emotion. Remember the goal is to create space for you and your uncomfortable emotion to co-exist.

Cognitive Skills

Thank your brain for allowing you to feel this emotion/thought and have this experience

Simply notice your experience by saying to yourself “I’m noticing Im thinking/feeling…”

Sing the thought to the tune of Happy Birthday

Asking the Question “Is this thought/emotion helping me be the person I want to be?

Making Space

Ride the Bus Visualization

Breathing Into Emotions

Cognitive Skills

Contact Us

Our Services

Quick Links