Page 132 - Advance Copy: Todd Kaufman, Author

TODD KAUFMAN
What does it feel like? Try to notice where you feel it in your body. You might even try to imagine where it might reside in your brain. Spend a moment noticing the emotion or feeling.
Do your best not to judge it; just notice how it feels, and perhaps where you experience it. For example: Worried; it’s making me feel pretty crappy, and when I worry, if I check into my body, I seem to notice it in my throat. Yup, that’s what Worried feels like!
4. Select the next emotion either above or below the emotion you just spent a moment with in Step 3.
Ask yourself a question and construct a new Attending Thought that can move you to that emotion. You may create a thought relative to the initial Attending Thought, or an entirely different thought. Either option is fine as the goal is in the change, not the thought. The goal in this step is to repeat the process of experiencing a new emotion, just like you did in Step 3. The Attending Thought is not the goal; the learning experiencing of changing to the new emotion is the goal. Please reread that last sentence carefully. It is really important.
Here’s a detailed example:
“I could go either way around the wheel – random choice, although one way may seem more rewarding than the other! But wait; I notice that I have slipped into judging these emotions, which is not a part of this exercise.
Here is what it looks like for me to go in either direction:
If I were to go up the list, the next emotion is Sad. For me to feel Sad, I can easily create the Attending Thought: I’m sad my client has physical challenges even at 94! She’s a bit unstable on her feet and will likely bail the moment she looks out the door feeling like she is not up to the travel! Yup, I can cause myself to feel Sad about her being home bound.”
108