In a world that constantly urges us to distract, fix, or push through discomfort, learning to sit with our emotions requires quiet courage. Most of us were never taught how to pause and truly feel- how to sit with sadness, fear, or anger.

Instead, we’re conditioned to see these emotions as problems to solve or flaws to hide.

When we learn to meet our emotions with kindness, we create a sacred space for understanding and healing.

Sitting with emotions isn’t about overthinking or forcing them to disappear. It’s about allowing them to exist, without judgment or the compulsion to fix.

This takes courage, especially when staying present with feelings we’d rather avoid.

Emotions are like waves- rising, cresting, and eventually falling. They’re not here to overwhelm us but to guide us closer to what needs our attention.

When we resist them, we create tension, often keeping them around longer. But when we allow them to flow, we honor their purpose: to teach, to guide, and to help us release what no longer serves us.

Fear may protect us. Sadness might invite us to grieve. Anger can reveal where boundaries are needed.

Though uncomfortable, these feelings aren’t enemies-they’re allies, drawing our attention to what’s important. By sitting with them, we build trust in our ability to face whatever arises and, in doing so, strengthen the relationship we have with ourselves.

A Gentle Practice of Sitting with Emotions

Here’s how you can begin to sit with your emotions while integrating self-soothing tools:

Pause and Breathe

When an emotion surfaces, pause and take a deep, intentional breath.

Place your hand on your heart or belly to ground yourself and create a sense of connection with your body.

Name the Emotion

Gently identify what you’re feeling: “I feel sad,” “I feel anxious,” or “I feel angry.”

Naming the emotion helps you acknowledge it without letting it overwhelm you.

Use Grounding Techniques (choose one)

Sensory Awareness: Focus on your surroundings—notice five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.

Body Scan: Close your eyes and slowly bring attention to different parts of your body, starting from your toes and moving upward. Notice areas of tension and breathe into them.

Stay Curious

Explore the emotion:

“What do you need me to know?”

“Where do I feel the sensation in my body”

(This is an ongoing practice, as the answers might not come immediately.)

Offer Self-Compassion

Treat your emotion as if it were a friend or a younger version of yourself needing comfort. Speak kind words to yourself: “It’s okay to feel this way. I’m here for you.”

If the emotion feels too overwhelming, gently remind yourself:

“This feeling is temporary.”

“I am safe, even in discomfort.”

This practice builds resilience, cultivating an inner sense of safety. Over time, you realize you can hold space for all your emotions-the joyful, the grieving, the fearful- without losing yourself in the process.

Emotional presence isn’t about fixing what you feel; it’s about embracing the full spectrum of your humanity.

Sitting with your emotions is an act of profound self-love. It’s about trusting the waves, knowing you have the strength to ride them, and uncovering the wisdom they leave behind.