In this episode, Ethan Jewel introduces micro-meditation as a powerful yet simple technique for feeling emotions without being overwhelmed. He explains that feelings often store themselves physically in the body, and by engaging in short, focused meditations, one can identify and acknowledge these feelings. The process involves closing your eyes, scanning the body for a feeling you've been avoiding—like sadness, anxiety, or tension—and then telling that feeling, "You can exist here with me." This acknowledgment gives the emotion space to coexist, rather than compete for attention or take over completely. Ethan stresses that avoiding feelings can lead to them building up over time, while micro-meditation helps create a healthier relationship with emotions by allowing them to be felt and processed at one's own pace. He encourages listeners to practice this method whenever they notice themselves distracting from a difficult feeling, such as scrolling on a phone or engaging in numbing activities. While Ethan clarifies he is not a mental health professional, he shares this technique from personal experience, noting it has been life-changing for him. He invites listeners to try the practice and reach out to him on Instagram or through his music for further support.
The full on act of meditating, at least to me, is overwhelming at times. My brain tends to wander, sometimes to places that I don't want it to. This is when I discovered micro-meditation as a way to feel my feelings. You see feelings tend to store themselves physically in the body, and by engaging in small, short acts of meditation, we are able to identify those feelings, sit with them, and allow them to run their course. My name is Ethan Jewel, and welcome back to another episode of Feel Your Feelings. Thank you for joining me today. Today is going to be a shorter episode, as I simply want to engage in micro-meditation with you and have you experience how special and powerful it can be. I've been using this technique for a few years now, and it's been absolutely game-changing. I always preach that you need to feel your feelings, but often people ask me, "How do you feel your feelings? How do I feel my feelings? How should I get started?" And if you've been wondering how to feel your feelings, this episode is perfect for you. This is one of the ways that I got started in having a healthy relationship with my feelings. You see, micro-meditation is a name that I've given a technique that I learned in therapy. It's essentially a brief act of meditation that encourages you to physically identify where a feeling sits, acknowledge that feeling, and then give it space to exist. It's an incredibly healthy way to feel a feeling without being overwhelmed by all the ins and outs that a feeling may bring. You see, emotions often demand a lot from you. They demand that they become your everything when you're feeling them. And if we can allow them to coexist with us, we can set a boundary with our own feelings and be able to feel them at our own pace and coexist with those emotions. I would love to practice this with you today, so if you're willing and if you have the space and capacity to feel a feeling right now, please sit back, relax, and let's micro-meditate. We often distract ourselves from difficult feelings. You may be doing it right now. You may have been doing it right before putting this podcast on. Whether it's scrolling on your phone, engaging in numbing activities, or maybe listening to this podcast, it's much easier to distract from a feeling than to feel it. Right now, I want us to see if you can find the feeling you've been struggling with. Can I really mean it? Close your eyes and look for it within your body. Is it a sad or mellow feeling? Are you mourning something? Maybe it's an anxious or paranoid feeling, a tightness in your chest or throat. Maybe your shoulders or eyebrows are tensed up. Maybe you just feel an empty pit in your stomach or in your chest. Wherever it is, take a moment to scan your body and see if you can identify where you're keeping that feeling that you have been avoiding. Have you found it? If you have, focus your attention on it. Notice it. Ignore that it is there, even if that's an uncomfortable thing to do. And then, don't try to change it or feel a different way. Now, I want you to say one thing to this feeling. I want you to acknowledge where it is and say, "You can exist here with me." That's it. Think it or say it out loud. Tell that feeling that it can coexist with you in this moment. By doing this, you have given the feeling, the power to be felt. You have allowed yourself to acknowledge this feeling that you may have been avoiding and given it a healthy place to be processed and understood. And that's it. You see, by giving our feeling space, we get rid of the competition that our feelings often strive for. They want to be everything and overwhelm you, but by simply accepting that feeling's presence and allowing it to coexist, you can feel the feeling without it taking you over. You see, the overwhelming nature of emotions is often what we distract ourselves from. It's why we avoid emotions for months or even years on end until they become even more powerful and completely take us over. That is an unhealthy relationship to have with feelings. So even if you didn't feel anything today, I want you to try this practice. To try this meditation, maybe come back to this podcast any time you find yourself distracting yourself from a feeling. And see if it does something for you. For me, this practice of micromeditation has been absolutely life changing and it is completely transformed my perspective on my emotions and my feelings and it has made me develop a much healthier relationship with my feelings. I realize that feelings are there to exist. They're there to be felt and processed and understood and they're not supposed to take us over. They're not supposed to be a part of us. They are supposed to be with us. I want to briefly remind you, I am not a therapist or a mental health professional whatsoever. I'm a normal guy who is very passionate about mental health and this is just from my personal experience what has worked. So I highly recommend you try it, but also feel free to explore other options suggested by professionals. That's going to wrap it up for today's episode. It was a shorter one, but I really, really appreciate you staying and practicing micromeditation with me. If you need more help identifying a feeling, go check out my music on all platforms under the name of Ethan Jewel and I almost guarantee it'll make you cry. Shoot me a message on my Instagram @Jewelboy with an eye underscore and let me know if this meditation worked for you today. So thank you for giving yourself the emotional space today and as always thank you for feeling your feelings. I'll see you next time.
Podcast Summary
Key Points:
Micro-meditation is a brief meditation technique that helps identify and sit with physical feelings in the body without being overwhelmed.
The practice involves scanning the body, locating a feeling, and acknowledging it by saying, "You can exist here with me."
This approach allows emotions to coexist with the person, setting a boundary and preventing feelings from taking over entirely.
The speaker emphasizes that feelings are meant to be processed and understood, not avoided, and that micro-meditation can transform one's relationship with emotions.
The speaker is not a professional, but shares this technique based on personal experience, encouraging listeners to try it and explore other options.
Summary:
In this episode, Ethan Jewel introduces micro-meditation as a powerful yet simple technique for feeling emotions without being overwhelmed. He explains that feelings often store themselves physically in the body, and by engaging in short, focused meditations, one can identify and acknowledge these feelings. " This acknowledgment gives the emotion space to coexist, rather than compete for attention or take over completely.
Ethan stresses that avoiding feelings can lead to them building up over time, while micro-meditation helps create a healthier relationship with emotions by allowing them to be felt and processed at one's own pace. He encourages listeners to practice this method whenever they notice themselves distracting from a difficult feeling, such as scrolling on a phone or engaging in numbing activities. While Ethan clarifies he is not a mental health professional, he shares this technique from personal experience, noting it has been life-changing for him.
He invites listeners to try the practice and reach out to him on Instagram or through his music for further support.
FAQs
Micro-meditation is a brief act of meditation that helps you physically identify where a feeling sits in your body, acknowledge it, and give it space to exist without being overwhelmed.
Close your eyes, scan your body for a feeling you've been avoiding, focus on it, and say to yourself, 'You can exist here with me.' This acknowledges the feeling and allows it to be processed.
Distracting from feelings can make them build up and overwhelm you later. Micro-meditation lets you coexist with emotions, setting a boundary so you can feel them at your own pace.
Yes, it works for sad, anxious, or tense feelings by helping you locate them in your body, like a tight chest or empty pit, and accept their presence.
No, it's a personal technique learned from therapy, but you can try it yourself. Always explore professional options if needed.
That's okay. Keep practicing the technique whenever you notice yourself distracting from a feeling, and it may become more effective over time.
Chat with AI
Loading...
Pro features
Go deeper with this episode
Unlock creator-grade tools that turn any transcript into show notes and subtitle files.
PodcastTranscript AI