Noticing emotional waves
Emotions rise, change, and fall — even when they feel permanent.
Notice what emotion is present right now.
Notice whether it is increasing, decreasing, or staying the same.
Notice any shift in sensation in your body.
Notice what happens when you stop resisting it.
Notice whether the emotion changes on its own over time.
Every emotion is a movement, not a fixed state.
Return when an emotion feels stuck or heavy.