Cognitive Behavioural Therapy (CBT) Bundle (312 pages)

THE EXPANSION PROCESS

Expansion focuses on opening up and making room for difficult feelings, urges, and sensations, thereby allowing them to "flow through" you without a struggle. We don't have to like or want these feelings to still make room for them and allow them to be there even though they are unpleasant. Once you learn these skills you have the tools to make room for the sensations and let them "flow through" rather than getting stuck in difficult sensations and feelings.

Start by observing the sensation you are feeling. Scan your body from head to toe and notice the uncomfortable sensations you feel. Pick one sensation you want to focus your attention on. Perhaps it’s a heaviness in your chest or a tightness in your throat.

Observe the sensation much like a scientist would. Ask yourself questions to get a clear image of the sensation, such as:

1

How big is it? Is it still or is it moving? Is it fast or slow? If it had a color, what color would it be? What texture is it? Is it on the surface or deep inside your body? Does it feel heavy or light? What temperature is it?

Now, breathe deeply and slowly and imagine your breath going in and around the sensation you are feeling. Deep breathing helps by lowering the tension in your body, and it allows you to centre and to focus your attention.

2

Now, take a moment to create space around the sensation. Imagine yourself expanding to accommodate the feeling, almost like blowing up a ballon around the sensation. Instead of tension, tightening, and pressure, you want to imagine opening up, loosening, and making room.

3

Allow the sensation to be. Gently say to yourself “let it be” if you feel the urge to move the emotion on or push it away. Keep breathing, keep focusing. Keep telling your brain to let it be. It may take a few seconds or a few minutes, but you will eventually feel the struggle with this sensation release. Once the sensations start to fade you can focus back on the present moment.

4

If needed, you can now move on to another sensation you also may be having related to this emotion.