Expansion Exercise
Make room for discomfort by imagining it as a physical space within you, reducing the struggle against it.

Introduction

The expansion exercise is a tool to help you handle difficult emotions by making space for them, rather than fighting against them or pushing them away. Think of it this way: when we struggle with emotions like anxiety, sadness, or frustration, we often tense up, resist them, or try to distract ourselves. But emotions are a natural part of being human—they come and go like waves. Instead of battling them, we can learn to create space for them, so they don’t control us.

Step 1: Notice the Emotion

Start by closing your eyes or softening your gaze. Take a deep breath in... and out.

Now, bring to mind an uncomfortable feeling you’ve been experiencing lately—maybe anxiety, sadness, or frustration. If nothing comes to mind, that’s okay too. Just notice whatever you’re feeling in this moment.

Where do you feel it in your body? Maybe it’s a tightness in your chest, a lump in your throat, a heaviness in your stomach, or tension in your shoulders. Take a moment to scan your body and locate where you feel this emotion most.

Step 2: Breathe Into It

Once you’ve found that spot, imagine directing your breath toward it. Breathe in deeply... and as you breathe out, imagine making space around that feeling.

Picture your breath gently surrounding the sensation, like warm air creating room for it. You’re not trying to push it away or change it—just allowing it to be there.

Each time you inhale, imagine softening and expanding the space around the emotion. Each time you exhale, let go of any resistance to it.

Step 3: Make Room for It

Now, instead of seeing this feeling as something stuck or overwhelming, visualize it as an object in an open space. Maybe it’s a shape, a color, or a cloud floating in the sky.

You are simply observing it, not getting tangled up in it. Imagine allowing it to exist inside you, without tightening around it or fighting it. There’s room for this feeling, just as there’s room for all of your experiences.

It may still feel uncomfortable, and that’s okay. You’re showing yourself that you can handle it, that you don’t have to run from it or let it take over.

Step 4: Hold It with Compassion

Now, place a gentle, kind hand over the part of your body where you feel this sensation. Imagine sending warmth and care to yourself, the way you might comfort a loved one. You might even say to yourself, “This is a moment of discomfort, and that’s okay. I don’t have to fight it. I can allow it to be here.”

Step 5: Return to the Present

When you’re ready, slowly bring your attention back to the room. Wiggle your fingers and toes, take a deep breath, and open your eyes.

Take a moment to notice how you feel. The emotion might still be there, and that’s okay. But hopefully, it feels like there’s a little more space around it, a little more room to breathe. This practice helps you relate differently to your emotions rather than trying to suppress them. Over time, making room for feelings instead of resisting them can reduce their intensity and allow you to focus on what really matters.