Emotional Presence Technique

You may have a specific experience that is causing some emotions to stir up, or you may simply want to do this technique as a daily practice. The goal is to practice presence with your emotion by feeling the sensations of it, instead of telling a story about it. This will show you that emotions pass when you allow them to, and help you to take pause between “Emotion” and “Action” in your day to day life.

This is not recommended for those who have difficult memories from childhood, PTSD, or experience dissociation – try this questionnaire if you are not sure ( unless guided by a trauma release practitioner.

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We have many emotional experiences throughout a day, and have had many more throughout our childhoods. When these emotional experiences are rejected, judged, or suppressed – we get stuck. We treat ourselves the way that we were treated as children, and so treat our emotions the way they were treated when we were children. We can get into the habit of ignoring our emotional lives – when the most healing and resolving things to do, is simply to be present with them until their energy extinguishes. This is called completion. The basics of the technique is described below. For guided support, the Freedom Healing Centre offers therapy in Brookvale to coach you through it.

  1. Close your eyes and bring your attention internally. As you inhale notice the expansion of your body. As you exhale notice the contraction of your body. Think of your skin as the boundary of your inner life. You are safely contained in your body. Inhale and notice the boundary expand. Exhale and notice the boundary contract. Continue to breathe. Strong Spine. Soft muscles.
  2. With your internal focus still on, notice and name the emotion that you feeling. How does it feel in your body? Let go of the story, and allow your attention to fall on the place in your body where you feel sensation.
  3. Allow the sensations to occur. Notice them. Name them. Is it a stinging? Is it a tingling? It is a pressure?
  4. Observe the sensation and surrender to it. Do not try to change it. Just watch it. Breathe. Witness it. Where on the body do you feel the sensation? What kind of sensation? Simply observe it. Do not judge it. Avoid telling stories. Allow yourself to surrender to the sensation and observe it. It will transform.
  5. You will notice that the more allowing and surrendering to the sensations you are, the faster they will change. However your goal is not to change the sensation. Your goal is to give it unconditional presence. Once one sensation passes, you will feel the next one arising. Continue as above until you are happy with the sensation that you feel.


Anchoring Practice

Think of a time that you felt most alive, vital, happy. Close your eyes. Remember: What were you seeing? Hearing? Doing? Touching? Smelling? Get in tune with the sensations of these moments.

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What colour is the happiness, the vitality, the joy? Where in the body is that colour? What shape does it have? See the colour intensifying. As the colour intensifies, feel the positive emotions amplifying as well. See the colour brighten and the shape expand and surround your body. Feel the positive feeling getting even stronger. Feel the happiness, the aliveness, the vitality. See the colour. Saturate yourself with the saturate yourself with the colour and the feeling. Breathe it.

Gratitude Practices

The key to all gratitude practices is genuineness. For it to work, You need to feel the gratitude in your body for it to have an effect. It is important that you consider only what you truly feel grateful for.

  1. Write a letter to someone you feel grateful to.
  2. Gratitude journal. Every morning, lunch, and evening, write down in your journal what you feel genuinely grateful for. You can repeat things, they can be simple, or big. The soft feel of your sweater, the puffiness of the clouds, the stranger who held the door…
  3. Place your hands on your heart. Close your eyes and connect with your heart. Breathe into your heart and recognize its unconditional power and service to you. Deep breathes.
  4. Write lists of things that you feel grateful for, write gratitude notes and post them around the house, put a gratitude note in your pocket, your wallet – any place that you look often.

Compassion Practice

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In a seated or supine position, use the abdominal breathing technique. When you feel relaxed, place your hands on your heart (Heart Hands, Prayer Hands, or one hand as you wish). Wish wellness upon yourself, upon another person, upon a pet, upon a group of people. What you feel will always come through you first, and so you will benefit from the compassion that you feel for others.

Simple Energy Work for Emotions

An emotion is an energy pattern. After your experience an emotion, it’s energy pattern exists within your field. Use this practice to erase the negative energies of superficial emotional pollution that is generated through day to day emotional experiences..

  1. Sit down with eyes closed and bring your attention to your breathe. Notice the perimeter of your body as it expands with your inhalations and contracts with your exhalations.
  2. Establish your boundary. Relax your awareness and bring the centre of your attention to the centre of your heart. Gather yourself gently and firmly. Make the internal statement “I am the sovereign of my total being.”
  3. Envision a white and gold ball of light in the centre of your heart. See it grow around you and enclose your body in a egg shape ball of bright golden-white light. With your love infused will – you make the statement: “Without harm to myself or surroundings, I am erasing and transmuting all negative emotional energy patterns within me and surrounding me.”
  4. You allow the coding of this statement to work on your energy system and fields as it clears out and cleans up the emotional pollution.
  5. To close your practice (you will experience a sense of release and relief when you are finished) seal yourself with the golden-white light and the energy of gratitude.

Humans are naturally happy beings. Happiness, Joy, Gratitude are natural states of being that we deviate from when painful memories stay stuck in the body. To build positive emotional resources that feel as natural as your innate happiness, requires a good healing practice. Negative experiences becomes associated in our body, and with our identity and therefore suppress our natural happiness. Clearing these uplifts the naturally you to the surface.


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Rachel Anenberg, BA (Psyc), BSW, MSW (Master of Social Work) is a psychotherapist and spiritual coach providing integrative therapy. Her expertise as a psychotherapist come from a combined background and education in psychology, social work, and soul sciences.

Psychotherapy with Rachel can help you to heal depression, treat anxiety, recover from child abuse, adult abuse & narcissistic abuse. Genuine happiness is often out of reach because of unhealed past experiences. Psychotherapy can help you to get in control and feel naturally happy.


Disclaimer: All information obtained from Rachel Anenberg or anything written or said by her, is to be taken solely as advisory in nature. Rachel Anenberg and Freedom Healing Centre will not be held personally, legally, or financially liable for any action taken based upon their advice. The opinions expressed in this article are based on the research, studies, professional and personal experiences of the author.

The principles and techniques taught in this article are based on the personal and professional experience of the authour as a intuitive healer and psychotherapist, trained in Psychology (BA) and Social Work (MSW). Rachel Anenberg does not claim to be a doctor or provider of medical advice. The author is not a psychologist or psychiatrist and is not able to diagnose medical or psychiatric ailments.

By utilising the techniques in this article, the participant acknowledges that he/she assumes full responsibility for the knowledge gained herein and its application. The reader takes full responsibility for the way they utilise and exercise the information in this article. The key points discussed are guidelines and suggestions for the support of personal development. This article is not intended as a replacement for facilitated psychological therapies. Anyone using the information in this article acknowledges that they have read and understand the details of this disclaimer.

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