Most people can feel or we'd have zillions of folks walking around with stuck or unresolved emotions.

Most poeople also let go or release emotions without giving it much thought. Folks release feelings out of conscious awareness. They may pause to feel something during the day or they are feeling in the here and now and the feeling never gets a shot at being stuck and unresolved.

The folks who do this really well we generally view as being self-accepting.

Conscious releasing is a slightly different ball game and gives people an opportunity to reengineer their feeling and belief world.

There are numbers of folks out there who are out of touch with themselves and are dissociated. Releasing of any sort is a chore. People get this way from:

Hard traumas

Learning to analyze their feelings instead of feeling them.

Having had parental models who were dissociated.

Lots of soft traumas.

Being in families where feelings were viewed as BAD.

Being raised in families where feeling and meta-thinking were not done. Where there was no talk of the internal life. In these families people are focused on the external with no talk of beliefs, feelings, or sensations. Many of these folks would stare blankly at you if you were to say the word anxiety. They wouldn't know what you're talking about. These persons don't do much reading. The family structures are usually authoritarian. Religious belief systems tend toward fundamentalism. There is not much if any self-examination or feelings review. When these persons have emotional problems they generally go for a religious book, trying to change others or externals, an addiction, or medication. They really don't know much about their internal world and generally avoid it.

There are several tricks to feeling and releasing. Anyone's feeling and releasing.

(1) Making full contact with a feeling. This means really feeling it without thinking involved. Matt and others are very conscious of how asking yourself questions "after" you've felt a feeling can abstract you or take you out of a feeling. Full feeling means just that. No competing thoughts. No being distracted by other sensations, feelings, random thoughts. We're talking being fully absorbed in the feeling.

(2)Really getting that message. There's no big rush here. We're really getting that felt sense. We may get intuitions. But we're feeling here. We're even past naming the feeling. We just feel it. We get a strong bodily sensation and flavor here. Our thought process is pretty much turned off so nature can do its work.

(3)It really, really, really helps to have the intention to really feel something with no intention of getting rid of it or keeping it. If we're intending to get rid of it that will create resistance and keep the feeling glued. Even calling our feelings "unwanted" points back to our intentions here. So anyway you can install that intention of allowing and non grasping will greatly assist your natural ability to feel and release.(The intention drill could help here) That intention by the way is likely the way we started out as babies. It was a nameless intention. It was a "no intention intention". We don't start out trying to get rid of our feelings. That's something we learn.

(4) Deeper acceptance is not a thought. It is a felt sense of what ever is going on there. Notice how acceptance arrives and goes. It is a natural felt sense of things. It flows from our core self like essence based love. This acceptance leaves us with a sense there's an okayness in what we're feeling. So acceptance is part of the unsticking process. Essence based love can also do this. Acceptance is part of our spontaneous nature. It flows best when we really allow ourselves to feel something with no intention of getting rid of it or keeping it.

So if you're fully feeling a feeling, have no intentions of getting rid of it or keeping it, getting the feelings message, allowing acceptance or love to flow spontaneously-- you can count on your feelings, emotions, sensations, and moods to do their own thing and release. You will release unconsciously or if you want, consciously.

Allow those four elements to happen and you won't require release tech or special self-statements.

You could build a tech out of those 4 areas I just mentioned.

Here's a variation:

NATURAL BORN RELEASING

(1) CULTIVATE THE NO INTENTION INTENTION. Simply allow a feeling to be there with no intention of getting rid of it or keeping it. (You could install this with the Intention Drill).

(2) FULLY FEEL THAT FEELING. Really allow yourself to feel that feeling with the no "intention intention". Anytime you think of something other than the feeling, simply bring your attention back to the feeling. No self-talking. You may make that feeling easier to feel initially by recalling events with all your senses. Never force a feeling (If you are your intention is likely to get rid of it). Allow that feeling to be there. Give it all the time it requires. Let that feeling take up all your attention.
You may find yourself crying, laughing, heating up.

(3) KNOW THE FELT SENSE. Allow your unconscious to get an overall sense of your feeling. This is where your unconscious reunites with the feeling and its valuable message.

(4) ALLOW YOUR SPONTANEOUS ACCEPTANCE OR LOVE TO CONNECT WITH YOUR FEELING. In us all is a deep sense of acceptance and essence based love. This is a part of our essential being. It is not a thought, but a wordless sense of what we're viewing. We know when we're accepting something. We know when we're loving something. It arrives out of an inner permissiveness. It can not be forced. It comes from being open. When deeper acceptance or love connect with our feeling, the feeling is integrated or dissolved back into formlessness. You have sponataneously released. This is our natural release tech. We were all born with it. Most of us use it in an unconscious manner. No word patter--just gentle attention with the "NO INTENTION INTENTION". Just breathe naturally and don't stop your breath.

Take care, Steve