LEARN A FEW BASIC SKILLS
ABOUT SKILL BUILDING
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It is life-enhancing to learn emotional skills. We link, after all, our inner reality to our outer reality with the help of our emotions. The secret to emotional skill-building is willingness, open-mindedness, and using daily life as our practice ground. We can begin at whatever level we find ourselves. But there is one skill we need to focus on to begin with, and that is Tuning In.
Most skill building depends on us having this ability because personal transformation inevitably involves engaging with the inner world. Many of us live in cultures, however, where the main focus is on external matters, and have not yet learned to also turn our focus inwards. It is not difficult to learn but needs a bit of practice.
The number one skill is to learn to turn our attention inwards.
TUNE IN
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To tune in means to deliberately turn our attention away from what is going on around us externally to what is happening inside. Tuning in directs the focus of the mind away from being busy with all kinds of matters and instead pay attention to the inner world.
Imagine a spotlight that is focusing its light on something. The mind has the same sort of focal point and we can learn to direct it wherever we want. The practice of tuning in involves consciously directing our mind’s focus inwards for a moment and do a quick scan of what is going on inside.
Maybe we discover some tension somewhere in the body; the breath feels shallow, the stomach feels tightened or other sensations. Maybe we notice something of an emotional nature or can hear the voice of critical self-talk rambling in the background about something we are supposed to be doing. Maybe we discover that we are filled with creative inspiration or daydreams.
It can be many different phenomena we discover when tuning in, and it can be absolutely fascinating to discover what actually goes on inside.
This process circle shows an example of how to focus when tuning in:
TUNE IN
THE IDEA IS TO TUNE IN TO WHAT GOES ON INSIDE A FEW TIMES A DAY
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TAKE A DEEP BREATH & RELAX
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CLOSE YOUR EYES
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PICTURE A SPOTLIGHT IN YOUR MIND
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TURN THIS SPOTLIGHT INWARDS
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NOTICE WHAT IS GOING ON THERE
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ANYTHING PHYSICAL? MENTAL? EMOTIONAL?
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LET THIS INWARD FOCUS FADE & JUST BE
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GENTLY OPEN YOUR EYES
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SCAN YOUR SURROUNDINGS
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GET A SENSE OF HOW YOU FEEL
ABOUT INNER WORK
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Engaging constructively with our inner world of emotions, thoughts, beliefs, perceptions and phenomena is often known as inner work. Doing inner work can hold many different meanings for us all, but as a skill, Tune In is important because it opens the door to our inner world.
Sometimes we can be very clear about something we want to engage with and at other times we may have to go inside first in order to discover what needs our attention.
When we set a clear intention for our inner work, it energises and gives direction to our efforts. This is also the case when we dedicate the inner work to a cause that is close to our hearts. It could be a phrase, mantra, image or symbol that has meaning to us, say, ’For the Good of All.’
Doing inner work is inevitably empowering but the effects we see vary from person to person. This is because we are all differently predisposed for engaging with the inner world and this is important to accept and respect. We simply proceed at our own time and pace according to our needs and ability.
It really matters that we only do what we honestly know is right for us. We follow our hearts, honour what we are drawn to, trust the inner sense of what we would like to engage with or address but also know, accept and respect the limits of what we can and can’t do ourselves. Inner work needs to be done responsibly.
Notice how you feel before and after you engage with your inner world.
Should we be working with a therapist or other health professionals, it is recommended that we share our inner work with them. Some of us partner up with someone we trust to work on issues we have in common or choose to attend mutual help support groups.
The results of inner work not only show up externally but primarily in how we feel inside. When our focus is on emotional skill-building, it may come easily to get that emotions carry messages, but the inner work lies in discovering how we learn to hear what they want to share with us. Much like other aspects of the inner world, their communications tend to be sensory-based.
The inner world speaks in subtle and sensory based languages
Even though we can make the access to the inner world and its treasures ever more straightforward in our era, there are some aspects of inner work that tend to take some effort getting used to. This is the case with the way that the inner world communicates.
The inner world speaks in more sensory-based and symbolic languages than words. Symbolically it communicates primarily through metaphors, images, dreams, image streams, colours, and via the senses, it speaks through sensations, shifts of energy, hints, intuitive hits, sounds, smells or in expansion or contraction. Sometimes the inner world simply speaks in a small, quiet voice.
Emotional communications are often very specific, like feeling afraid of being late or what someone might think of us, maybe feeling sad about something that happened. Emotions aim to orient us, so they nudge us with their sensations, and sometimes get very loud and inconvenient to get through. This is true for those emotions we like to feel as much as for those we avoid; from the easy to the tough. Even the uncomfortable ones have information to share with us: they all serve us.
The inner world communicates information, insights, practical solutions and meaningful guidance through these varied languages.
For the rational mind, those types of communication channels usually appear too vague, roundabout or subtle to be taken seriously. The mind does not easily grasp the messages of the inner world but none of that matters.. These are simply different but complimentary human faculties of operating; they just use different ways of knowing and transmitting their wisdom to us.
So it can take a while to understand something that differs so much from our everyday language, especially if we are used to relying on our minds a lot.
A constructive approach is to aim for being open-minded and curious about these other ways of knowing and communicating, and allow them their ways while we get used to them.
There are inner work processes and practices that necessitate peace and quiet but many can be used in busier settings. Everyday life offers the best opportunities of building new skills, for example. Should we be on a skill building mission of say, breaking old habits of getting disproportionately angry and resentful, it is in daily life situations that we are most likely to encounter opportunities to practice in our new responses.
Everyday life offers the best practice grounds for building skills.
Inner work can be done as and when we want to but engaging on a regular basis inevitably amplifies the results we get. It could be establishing a morning practice that sets the tone for the day or an evening ritual that closes it meaningfully. Maybe we allocate a weekly time slot to review what is really going on within us, or reserve time to unravel a theme or release the charge of patterns that no longer serve us. Different tools are used for different issues, so ideally we learn a few of them. Little by little our experience grows with the methods and processes of inner work and we become skilled.
Inner work thrives in a culture of staying connected to the inner world.
Some inner work processes can be quick and give tangible results like feeling freer, energised, more serene. Others have more subtle effects and show their benefits over time.
Let’s say we have been working to break a long-time habit of dwelling in an emotionally difficult go-to state. Inner work like this can take time to unravel the roots in our psyche, and it does not serve the changes we seek to push harder for results. Allowing instead such inner processes to progress at their own organic pace often build a stable foundation for transformation to take place.
The effects of our inner work seems to only become noticeable further along the way. Maybe we become aware sooner when we are in this familiar emotional state and choose to engage with it differently. Maybe clarity dawns on what has originally triggered this state and what is likely to trigger it again. It might inspire us to explore good methods for working with triggers. From insight to insight we discover how to best reduce the holding power of this go-to state, how to spot the signs before the state grips us and how to cultivate states of being we would like to experience instead.
Some inner work is quick to show results and other takes a lot longer.
Despite the transformations and personal growth that comes with doing inner work, it isn’t always easy to do. Resistance can kick in. Stubborn obstacles can be humbling to encounter. We could get fed-up with the time it takes or conversely, worry about the speed at which changes happen. There is meaning, wisdom, knowledge and information to be gathered in such situations. It can be fodder for the mill of other inner work.
Inner work can kick in resistance.
Are the secondary gains operating behind the ‘dysfunction’ in focus? Is it threatened by the upcoming changes? What might those hidden gains be about? Do we need to slow down and focus only of one issue instead of trying to change a whole pattern? These situation also carry meaning, wisdom, knowledge and information that can be harvested.
Get into the habit of keeping a journal.
It is very smart to keep a journal as companion when doing inner work and skill building. We can express whatever we want in it, from the problems to the solutions, and what happens in-between. It can serve as a safe space to express our inner-most feelings and thoughts, and become a liberating place used for processing, saving insights, discovering themes and celebrating progress. Adding visual imagery to a journal works like magic.
When we get used to identifying different aspects of our inner work processes, a powerful reference point of self-knowledge is created. The time and energy we have dedicated to our inner work can quite literally be transformed into a goldmine of resources for future reference.
A working knowledge of the inner world invites personalising the skill building we have learned over time. We can add our own ideas, or adapt or expand on the tools, methods and techniques we have learned over time. It is best done in the spirit of respect and acknowledgment to any relevant copyright holder.
With experience of different approaches to inner work, we are likely to be inspired to develop our own inner work processes from scratch. Why not create our own self-help ‘recipes’ and have, at our fingertips, a toolkit that is pertinent to our own health wellbeing?
Create your own recipes of inner work.
We are inevitably rewarded for giving time and attention to our inner life and for building skills that help us navigate the outer life. Having just a few skills under our belt can radically change our quality of life.
When inner work becomes a natural part of our lives, it increasingly elicits experiences of serendipity, paths led by synchronicity, effortless resolutions and unexpected grace. We come to follow signposts of inspiration, curiosity, attraction and hunches. Trust is built in our own way of knowing while we also feel humble enough to ask for help when needed. When we live co-creatively engaged with our inner world, an ongoing invitation is to relate to whatever happens—inside and out—as opportunities to grow, heal, thrive and serve.
Inner work allows us to heal our wounds and release old obstacles to our wellbeing. We can discover what is required to genuinely feel inner peace. Our intuition inevitably strengthens and challenges can be met with greater ease. We come to care for ourselves in healthy ways, and the details of everyday life take on greater meaning. We may discover different dimensions of our nature and marvel at the webs of connection we notice. Inevitably, we learn more about ourselves and paradoxically, we also come to take ourselves less seriously.
While doing inner work and building skills serve our own lives, they inevitably benefit others as well. A powerful acknowledgement of this interconnected nature of life is expressed by the ritual of intentionally dedicating our inner work to serve the Good Of All. It works wonders to dedicate a piece of inner work to the benefit of others. The energy of our inner work is amplified when it is celebrated, enjoyed and shared!
Let’s dedicate our inner work for the Good of All.
One key emotional skill to acquire is to learn to feel our everyday transitory emotions. The exception to this practice are those emotions we may harbour that are associated with traumatic experiences and memories. They benefit from another approach altogether: to have their emotional charge gently released in contained ways.
The main reason for learning to feel our everyday emotions is simply that it helps when we engage with them. Becoming more comfortable around our emotions is also very liberating compared to the common ways of relating to emotions: fearing, reacting, resisting, distracting, diverting, blocking, numbing, fleeing, repressing or mood-altering them.
Building emotional skills involves an engagement with our emotions so we can discover how we can build a constructive relationship with the range of emotions we feel. They are, after all, most keen on protecting our wellbeing.
This skill can be as simple as remembering to be still when an emotion is felt and allowing it the freedom to move through us. We just stay present to the experience.
To train in this kind of awareness, we learn to turn towards rising emotions - lean into them - instead of fleeing them in some way. This is the key learning.
When we know how to do this, other skill-building is also possible. We are free to notice what the emotion is like. What qualities does it have? We may want to name it, i.e. ‘anger’ ‘envy’ ‘worry’ or ‘anger with some sadness nearby.’ Maybe we get a sense of how its strength reduces while we observe it in this way.
Some emotions come with visceral discomfort which is why they are so rarely welcomed and appreciated. Yet the discomfort doesn’t last long when we approach emotions in this mindful way. It cannot be compared to the extended pain and suffering that can be caused by repressing our emotions long-term.
It is understandable that most of us would do just about anything not to feel the visceral sensations of, say, feeling hurt or let down. Should we be up to an experiment, we might discover something rather liberating. Were we to briefly recall a time when something felt hurtful—without getting into it and lingering on details—and instead focus on any visceral sensations in the body associated with this recollection, we would probably be surprised by how quickly these discomforts dissipate when we simply are present with them. It can even be a matter of seconds.
Emotions that aren’t resisted move on pretty quickly. Emotions that are avoided or repressed tend to leave behind unexpressed energy in our systems. That’s how many of our emotional issues begin their lives.
We need to befriend our emotions to break the habits of not feeling confident around all of our emotions. And this is far easier to achieve when we deliberately choose to stay with the sensations of emotions for the brief moment they move through the body to deliver messages before they depart.
In the practice process below, we need some light emotions to work with. We can either work with an emotional state that is currently active—maybe we got annoyed by something earlier—or we can briefly stimulate emotion by thinking of a situation or relationship that feels frustrating. The trick is to connect slightly with the emotion but not fuel it. Use the circular process to practice:
FEEL EMOTIONS
FEEL YOUR EMOTIONS
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This skill becomes second nature when practiced in daily life:
I sense and turn towards rising emotions, and allow them to move through me and dissipate.
I NOTICE AN EMOTION
I TURN TOWARDS IT
I ALLOW IT TO BE
I FEEL THE SENSATIONS
I NOTICE THEM DISSIPATE
CALM YOUR REACTIONS
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We can all do with a few simple and quick tools that work with strong emotional reactions in everyday settings. The following practices are aimed at calming typical reactions we have long felt in life. This is especially useful to know when our reactions have a habit of growing stronger and end up becoming go-to moods.
Strong emotional reactions are rarely proportionate to what is actually happening, but instead reflect something similar from our past that we feel sensitive about. We might not be aware of such connections at all. Once we know how to relate to a reaction on the spot, it is easier to delve deeper to discover and address the real issue that drives the reaction.
Emotional intensity naturally triggers one of four reflexes: one is to flee, another is to attack, the third is to freeze and the fourth is to fawn and try to make things better. Which one do we usually act on?
Stressful biochemistry begins to flood the body with even a hint of strong reactions. The rational part of the brain is not accessible. If we want to respond rather than react, we need to learn ways of creating a gap in the reactive cycle.
The basic idea behind these options is to learn to notice the early signs, and keep our wits long enough to remember that methods are available and can be put to use. It is possible to choose to calm strong reactions rather than let them run rampant. All of the following skill-building options take practice to become second nature.
SKILL ONE
we slow down our breathing
Upon sensing strong emotion and the urge to react, focus immediately on your breathing and relax it. Keep the focus and allow it to drop down from the upper chest to your belly.
SKILL TWO
we raise our gaze to stare into the far distance
Raise your gaze immediately and direct it to a point in the far distance. Stay perfectly still physically as you slowly widen your visual focus at the horizon point. Keep the focus until it has calmed down inside.
SKILL THREE
we tap meridian points on our body
With your fingers or the flat of your hand, quickly tap the top of your head 10 times, then do the same on your chest, under the collarbones. Next bring the inside of your two wrists together and clap them against each other 10 times, then tap the fronts of your lower legs up and down 10 times. Repeat as needed.
As you learn this skill you can also measure the strength of your reaction when it kicks in ( on a scale from 1 - 10 ) and repeat the same protocol until you get a measurement lower than 3 in intensity.
SKILL FOUR
we create a gap and comfort ourselves
Personify the emotion as soon as you can: ‘ The part of me that feels scared’ ‘This part of me that feels furious’ ‘The part of me that feels jealous.’ Turn towards it, and engage with it as a part of yourself that feels that way. Comfort and reassure this part of yourself.
SKILL FIVE
we step away from the environment and use the language of NVC (Non-Violent Communications)
Step away and find a quiet spot where you can breathe freely. In your mind’s eye imagine calmness being restored through the in-breath and the reactive emotions releasing through the out-breath.
Once you feel centred and have gained some clarity about your response, and if the situation calls for it, you may choose to return and use NVC language such as:
“When you … ( the behaviour or words you reacted to in the other person)
I feel …. (your own emotion)
My request is….( you name what would work for you instead ) ”
SKILL SIX
we turn to questions
Bring the focus back to yourself and ask:
What lies behind this reaction?
Does it have anything to do with an underlying fear? Am I afraid of loosing something I have?
If so, what is it?
Also ask yourself: Am I afraid of not getting something I want?
If so, what is that?
Then ask yourself: Is something else going on?
If so, identify what it is:
I’m reacting because ………..
You may want to continue the inquiry with questions like these: Is there a creative solution in this situation? What motivates that solution? Am I just trying to control and get my way? What solution would best serve everyone involved?
Notice the effects this line of questioning has on the reaction you felt. Has it softened? If you care to, run through the questions again until you feel at peace with the answers. The best solutions tend to bring a sense of inner peace and coherence.
SKILL SEVEN
we shake the energy of the reaction out of our system
Many animals shake their adrenaline rushes out of their body, and so can we. Lie down and allow your body to naturally release the reactive build-up. It could be that it shakes, shudders or shivers or that the breathing is irregular or sighs. Stay focused on your body, not on what happened, until you feel calm inside again.
SKILL EIGHT
we become curious about our typical response to fear and try new ways
These approaches can become second nature when practiced in daily life:
I notice a reaction rising, and immediately use one of the skills I am learning. I put time aside to look for the drivers behind the type of reaction and release any outdated emotional charge with tapping.
STOP YOUR OBSESSIVE THINKING
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This process is a simple and quick technique but can be remarkably effective. It gets us off the hamster wheel of obsessive thinking for long enough to focus on something that is more constructive, productive or healing.
We need to repeat this practice process a few times if the obsessive thought pattern has been running for a while.
Set an intention to stop your obsessive thinking.
Turn inwards and collect an impression of your state of mind
KEEP STILL
Standing or sitting, keep your body absolutely still for the duration of the process
FOCUS YOUR GAZE
Look straight ahead and bring your gaze to a point in front of you. Hold it there for a few seconds
SLOWLY TURN YOUR HEAD TO THE LEFT
Slowly move your head to the left and focus your gaze on a point there for a few seconds
SLOWLY TURN YOUR HEAD BACK AND TO THE RIGHT
Slowly move your head to the right and focus your gaze on a point there for a few seconds
TURN YOUR HEAD FORWARD
Slowly bring your head forward again
TUNE IN & NOTICE THE EFFECTS
Turn inwards and notice the effects. Get an impression of the quality of your thinking now.
This skill becomes second nature when practiced in daily life:
I notice when my thinking becomes obsessive, still and focus my gaze straight ahead, then I slowly turn my head left and focus there, then turn it right, focus, and bring the gaze straight forward again. I notice the effects this has on my thinking.
Over a month, I write down examples of what my obsessive thinking is focused on.
STOP OBSESSIVE THINKING
EXPLORE YOUR EMOTIONS
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This inner work process helps us take a closer look at any emotion we experience so we can gather information about it. It can be also be used for whatever comfortable or uncomfortable emotion we might want to learn about. It is a fact-finding, inter-active method where we write down the answers that are true to us. This is what you do:
CHOOSE THE EMOTION TO EXPLORE & TUNE INTO IT
Choose an emotion you tend to experience, say fear, guilt, or resentment, or one you are feeling now
RESPOND TO THE FOLLOWING QUESTIONS
Where can I feel this emotion in my body?
How would I describe it?
What sensations does it usually carry?
How often do I feel it; regularly, rarely, occasionally?
How strong can it be on a scale from 1-10?
How do I handle this emotion when it is there?
Do I want to get rid of it?
Do I repress it or push it away?
Do I want to act out?
Do I use substances, behaviours or distractions to numb it?
Do I blame someone or something when I feel it?
Can I see any patterns in this information?
Do these ways work for me?
What makes this emotion feel worse?
What places & settings tend to make me feel it?
What activities can trigger this emotion?
Are there any recognisable trends here?
In the course of my life, with whom have I experienced this emotion?
Do I have any early memories of feeling it?
What was going on then?
Are there people in my past or in my life today whom I associate with this feeling?
If so, do these people share any common characteristics?
Does this emotion remind me of anything else?
Is there any unfinished business that makes me feel this emotion?
Might this emotion be showing up in my health?
Is there anything I typically do that stimulates this emotion?
What kind of thoughts go along with it?
What do I tell myself and others when I feel this emotion?
Could there be a helpful message in this emotion for me?
If so, what could it be?
Would I like any of these responses to change?
If this is the case, look through your written responses again and tick those reactive behaviours you would like to change. Keep the list as a point of reference while you discover tools, methods and processes that can change emotionally driven behaviours.
CLOSE & REFLECT
Was the process useful for you? Did anything surprise you? Are there questions you would like to add? Would you use it again for other emotions?
This skill of self-inquiry can become second nature when practiced in daily life:
I notice an emotion I want to know more about and tune in to it. I explore where it is located in my body, reflect on how I typically deal with it, what situations and people I associate with it, how it has featured in my history and where I want to transform my response to it.
REFRAME YOUR FAMILIAR EMOTIONS
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This written process can strengthen our ability to notice influences that may amplify our more difficult emotions. We place the emotion in a wider context and explore how our thinking, self-talk and beliefs could be adding their effects.
Write down your answers in the course of the process.
PICK A FOCUS
Choose a situation to work with that feels emotionally charged. Name the emotion/s involved
FOLLOW THE PROCESS & CREATE A FULL SENTENCE WITH ALL YOUR ANSWERS
I feel .... ( your emotion ) e.g. afraid… angry… ashamed… jealous… sad…
ADD YOUR THOUGHTS & SELF-TALK
because …. ( the threatening scenario you think comes with this charged situation)
ADD YOUR BELIEFS
it confirms my belief that .... ( a belief you might have about situations like it)
Examples: “I can’t depend on others“ “I have to do everything myself” “I can’t change these things” “Someone needs to do it for me” “No matter how hard I try, I never succeed” “It would be selfish”
“I must avoid conflicts” “I mustn’t be humiliated” “I mustn’t be abandoned”
ADD YOUR TYPICAL BEHAVIOURS
it makes me behave in this way .... ( a behaviour you turn to for relief)
Examples: I focus on fixing it, I try to make things better, I force my will on others, I control details, I try to please, I rebel against it, I accommodate to others, I ignore what has happened, I turn away, I disappear, I isolate, I get sick, I withdraw from contact, I stonewall, I act out
ADD YOUR UNDERMINING STATE
and this can lead me to a place where I tell myself that I am .... ( a go-to state you know well)
Examples: alone, inadequate, unsafe, ignored, excluded, responsible, criticised, angry, resentful
REFRAME
Take the sentence you have created about the emotionally charged situation and reframe it in writing:
I no longer feel …. ( your emotion )
because .... ( name a supportive scenario of the situation e.g. I trust I can handle it)
this confirms my belief that .... ( name a supportive belief e.g. I am resourceful)
it makes me behave like this .... ( name a supportive behaviour eg. I can give it a try)
this makes me tell myself ( eg. I feel pretty good about my willingness to address this)
CLOSE & REFLECT
Close the process and reflect on it. Was this useful for you? Did anything surprise you?
Could you adapt it to work better for you? Might it serve you in future settings?
This process skill becomes second nature when practiced in daily life:
I notice a charged emotional situation, give the most familiar emotion a name and run through the protocol to discover what thoughts, self-talk and beliefs are interacting. I reframe these in support of myself and notice the benefits.
COUNT YOUR BLESSINGS
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Few practices are as effective in terms of influencing our emotional wellbeing and inner peace as counting our blessings. Over time it becomes a delightful way of relating to life. Much like water drops can soften even the hardest stone, expressing gratitude steadily mellows, dissolves, releases and replaces deep-rooted mind-sets and undermining beliefs with states of appreciation.
It is quite simple to cultivate gratitude; we train ourselves to notice whatever blessings we are grateful for, big or small. We put on gratitude glasses in daily life and see, think, talk and feel what we are blessed with. If we get distracted and start counting our woes, we shift back to expressing gratitude as soon as we noticed.
Paying attention to all our blessings replaces the old battle stories with life affirming storylines. This is a practice that really makes us feel good.
Begin by setting an intention to notice blessings in your everyday life. This adds energy to your effort.
THE PRACTICE PROCESS:
TUNE IN & RESPOND
Take a deep breath, relax and turn your attention to gratitude
Write down your answers to the following questions:
Right here, right now, what am I grateful for?
In terms of my health, how am I blessed?
In terms of my relationships, how am I blessed?
In my daily activities, what do I really appreciate?
When I wake up in the morning, do I feel grateful for a new day?
When I go to sleep at night, do I find blessings in the day that has passed?
What are the small things that I feel blessed by?
When I have what I want, do I express my gratitude for it?
When I don’t get what I want, can I see it as a blessing in disguise?
How can I best acknowledge all my blessings?
How can I remember to notice my blessings throughout the day?
NOTICE THE EFFECT
Notice the effects inside of exploring your relationship with gratitude and appreciation.
This perception skill becomes second nature when practiced in daily life:
I remember to look at the details of my life with genuine gratitude and appreciation. I ask myself: What am I grateful for right now?
To expand on the experience and make gratitude a way of life, first notice and note down your gratitude over a week, and then a month. Also consider getting into the habit of keeping a gratitude diary or sharing gratitudes with a group of friends.
IDENTIFY THE SKILLS YOU WANT
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What skills are you looking for? What would you like to develop?
Is it to make friends with your emotions? Become confident around different emotions? Express your emotions in writing or making art? Know how to deliberately shift how you feel? Hear messages in your emotions? Communicate your emotions cleanly? Free yourself of emotional baggage? Understand your mind’s influence on your emotions? Discover and release your critical self-talk and undermining beliefs? What are the skills you would love to have?
Do you want to build your skills in a therapeutic setting?
In a support group?
With an inner work partner?
How would you like to make emotional skill-building happen in your life?
When would you like to begin?
I set the intention to become emotionally skilled and discover the optimal ways for me to learn them.
