Step 1 – Befriending your feelings: Allow yourself to go into your feelings of feeling Unheard or Powerless and befriend them, embrace them, and give them a hug like it is an old friend you know well and feel completely comfortable with, someone you love spending time with. Talk to your feelings of being unheard/feeling powerless, either internally or out loud – you can even write them down if you would like, and say to yourself 

“There you are my feelings of being unheard/powerless, it is okay you are here, I feel you. It makes a lot of sense that I feel this way. It can be very difficult when I cannot get my message across so others hear me, or if I feel this way because of my upbringing. Both can make me feel unheard/powerless. It is ok, I get it, and I will make sure I hear myself really well. I will love myself through this with deep kindness, warmth, understanding, and compassion.”

Then sit with feeling unheard/powerless in true compassion, understanding, and love. If feeling unheard/powerless needs more room because there is too much pressure, give it permission to extend within you, outside of you, and as far as it needs to go in order to release the intensity. Stay with this first step till you start to feel calmer and more comfortable. As a reminder make sure you only show kindness and compassion for your feelings of unheard/powerless and yourself. It is important to embrace all of you. Stay with this step until you truly have embraced yourself through it. When you feel ready, go to step 2

Step 2 – Release: This step is simple. All you have to do is repeat one sentence over and over again till you actually feel the powerless and unheard feelings leave your body. This is what you say internally or out loud as many times you need to:

“I clear and release feeling unheard and powerless about (name what you are specifically feeling unheard about).” Or a more specific sentence: “I clear and release feeling unheard and powerless about (name what you are specifically feeling unheard about) from within me and around me.”

When you spend some time on releasing the feeling of being unheard/powerless, and you feel it is actually leaving, you can go to step 3.

Step 3 – Choosing: In this step you explore possibilities, positive choices, changing your feelings of unheard/powerless with baby steps to positive plan of action, or if all else fails find a positive distraction. It is important for this step to be positive to train your brain to transform negative feelings and thoughts into positive ways of thinking, feelings, actions, and solutions. If you want guidance on how to figure out a different way of approaching feeling Unheard/Powerless, please click here for the Brain/Gut exercise. After you make your choice make sure you follow up  – Namaste!