- Identify an occasion on which anxiety occurred
- Bring it to mind
- Notice the sensations in the body
- Ask yourself, where, in the body, can anxiety be found?
- If the sensations are there in the body, is there also anxiety there?
- If the sensations are anxiety, what makes them anxiety rather than just sensations?
- If the sensations are not anxiety, then where is the anxiety?
- Could it be a thought, a description of those sensations?
- If it is just a thought, is that thought needed? Or are the sensations sufficient on their own?
Note: this exercise works with other emotions too, beyond anxiety.
Scenario, felt sense, resistance. Welcome the resistance. Purpose behind resistance. Purpose behind felt sense? Are they the same? Is resistance needed now?
Three scenarios: compare resistance motivation and felt sense motivation across all three.