I used these questions with a group the other day. I find them very helpful for myself. This best done after a period of natural rest – noticing and allowing.
What do I not want to feel right now?
Scan your body.
Among the feelings/sensations that are here, what’s most uncomfortable? Contracted? Dense? What is it I most want to escape? To have go away?
Feel those sensations.
While feeling the sensations, notice any images/words that pass through.
Can put images/words up on the wall, on a passing plane etc.
See how it is to be curious about the sensations: Where they are located. How it feels. The stories it has to tell you.
What’s the worst that can happen if you feel it?
What do you fear would happen if you feel it? What do you really fear would happen?
What would you rather do than feeling it? What would you do right now? How would you escape it?
What do you hope to get out of escaping it?
If it could speak, what would it say? What does it want to tell you?
What’s the meaning of that sensation?
What does it say about you?
What does it want from you?
What would satisfy it forever?
When do you remember first experiencing it? How old were you?
What images/words are associated with that memory/situation?
What did you do back then to not feel it? How did you deal with the sensations? How did you find comfort?
How have you lived your life trying to escape it/not feel it? How has it impacted your life?