Try This: Emotion-Body Mapping

🏃🏾‍♂️Try This

This upcoming week, set aside 10 minutes in a private space to practice Emotion-Body Mapping. You can also do this in a conversation with a friend or coach!

1. Start with 5 minutes of grounding with whatever practice helps you feel present and in the moment.

This could be: jumping jacks, 5 minutes of meditation, or breathwork.

2. Think of a recent emotional experience that you had, where you can clearly label the emotion you felt

Feel free to pick from this list of basic emotions: joy, anger, fear, sadness, creativity

3. Take 1-2 minutes to close your eyes and vividly recall the situation.

4. Once you’re connected to it, scan your body from head to toe, noticing any sensations

These could be:

• Temperature

• Pressure

• Tingling or numbness

• Heaviness or lightness

• Tension or relaxation

• Nothing

5. As you scan, mentally “color in” where you feel the emotion in your body based on the sensations you feel.

With your eyes closed, simply note what you’re feeling and where. For example, “I feel tension in my right shoulder”.

6. Repeat with the other basic emotions

By building our BQ (Bodily Intelligence) with practices like the Emotion-Body mapping, we make better decisions that are more aligned with our authentic selves. This is a great tool to use if you’re unsure how you feel about something.

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