Wiring & Rewiring
IN THIS LESSON
Most of us were never taught what to do with hard feelings.
We were taught to manage them, minimize them, stay busy until they went away.
The problem is, they don’t.
Emotions that aren’t felt don’t disappear — they get stored. In the body, in the nervous system, in the reactions that seem out of proportion to the moment. The tightness in your chest that shows up for no reason. The way a small thing suddenly feels enormous. The exhaustion of carrying something you’ve been trying not to feel.
This worksheet won’t fix anything. It’s not designed to. What it will do is give you a quiet, structured way to stop running and start listening — to the feelings you’ve been outpacing, and to your body that’s been trying to tell you something.
Inside the worksheet:
• Tuning in — a grounded check-in before you begin
• The body knows — locating the feeling physically, not just mentally
• Getting curious — nonjudgmental questions that actually help
• Staying with it — a simple somatic practice for 60–120 seconds
• Compassion check — the reframe that changes everything
• What comes next — act from the feeling or let it pass
Available as a fillable digital document or printable PDF. Use it on your own, or bring it into a session.
