let go of painful or troublesome emotions

The Sedona Method is a simple process that allows you to let go of painful or troublesome emotions, which involves one or more of three possible approaches:

1) Making a conscious choice to let go of the feeling. 

Most of the time we are so entangled in our emotional responses that we don‘t realize we have the option to let go and detach from them, but this is one of the key techniques taught in The Sedona Method. Here‘s an example of how to use this technique: When you notice that you feel overwhelmed by fear, pause in that moment and choose to detach from the feeling. This is very much like taking an emotional ―step back‖. The fear is still there, but you are no longer wrapped up in it. You simply dropped your attachment to it, just like you would stop holding onto a physical object like a pen, and allow it to fall out of your hand. 

2) Allowing and accepting the feeling rather than resisting it. 

We usually try to avoid painful emotions by denying them, repressing them, or running away from them, but unfortunately they keep coming back until we deal with them. Here‘s how to allow and accept fearful feelings: When you feel fear (or any unsettling emotion) taking over your body, stop what you‘re doing in that moment and simply allow the feelings to flow over you. Don‘t try to resist them or transform them, just accept them. 

You should notice that most often, they will ebb and flow like the tides, sometimes getting stronger and other times fading away. The greatest benefit of this exercise is realizing that fearful feelings cannot hurt you. They may be uncomfortable, but they‘re just feelings – sensations triggered by your thoughts.

3) Embracing the essence of the feeling. 

Most of us are so used to running away from painful emotions that the thought of embracing them seems frightening – but this technique can strengthen your confidence in amazing ways. How to do it: Immerse yourself in the sensations and explore them fully. Notice how your body feels as you entertain various thoughts. Notice how your emotional response escalates as the fear flows over you. Embrace these feelings and learn from them, and they will diminish in intensity more quickly than they would if you were trying to avoid them.