Six unhurried moves: clear a space, find the felt sense, let a word come, check it, ask it, receive what comes. It's not problem-solving — it's listening to the body until something loosens on its own.
A felt sense is the vague, bodily, not-yet-worded way you carry a situation — the tightness in the chest that is the problem before you can say what it is. This practice is about making friendly room for that murky sense, letting a word or image rise up out of it, checking the word back against the body, and asking the sense open questions until it answers and shifts. The shift — a small physical loosening — is the point. All the wording here is original.
Settle, and let the breath drop into the middle of the body. Ask gently: what's between me and feeling fine right now? As each thing comes, don't climb into it — just name it and set it down a little way off, like placing a parcel on the floor beside you. Keep going until there's some clear, easy space to sit in.
From that cleared space, let one thing come back — the one that most wants attention, or just ask "what's the main thing for me right now?" Don't think about it. Instead, sense how your body carries the whole of it: the unclear, hard-to-word feeling, usually somewhere in the throat, chest, or belly. Rest your attention right there, on the murk.
Stay with the felt sense and let it show you its own quality. Wait for a word, a phrase, or an image to come up out of the feeling itself — not chosen by the head. Something like tight, jumpy, heavy, stuck, a clenched fist. Let it arrive.
Take the word or image and hold it back against the felt sense. Do they match? Go back and forth between the two, letting the feeling correct the word, until it sits exactly right — until something in the body says yes, that's it, often with a small easing. Don't settle for close; wait for right.
Keeping company with the felt sense, put an open question to it and then wait. "What's the worst of this?" "What does it need?" "What would it take for this to feel okay?" Don't answer from the head — ask the body and sit, sometimes a good while, until the sense stirs and answers in its own way.
Whatever came, welcome it — especially any shift, any loosening or release in the body, however small. Don't argue with it, analyse it, or grab for more. Receive it, and let it stay a moment, protected. Then stop here, or clear a space and go around again.
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This is a gentle, well-documented way of listening to the body's sense of things. It works best slowly and kindly — the attitude is friendly curiosity, never forcing. All wording is original; nothing is quoted.
If sitting with a felt sense opens onto heavy grief or trauma, you don't have to push into it. Set it back down, come back to the room, and return another time — or bring it to a therapist. The practice is company for a feeling, not a demand that it resolve on schedule.