The Sedona Method is a scientifically proven technique that shows you how to uncover your natural ability to let go and release uncomfortable, painful or unwanted feelings. It’s a deceptively simple process (when someone describes it to you, you’ll probably say “that’s it?”) but also a powerful tool that can get you back in touch with a more natural and healthy way of processing emotions. And once you get a grasp on this process, you can apply it to essentially any subject or area of life.
The power of feelings
The Sedona Method is based on the power of feelings: your feelings define how you operate in the world and unless you change those feelings, you are going to act as you have always acted and you will get the results you’ve always gotten.
For instance, when you say something like “I am angry” or “I am sad”, you say to yourself that you are your anger or that you are your grief. But that’s not how it really is: feelings are not facts and they are not who you are.
It’s your choice
Negative emotions that are holding you back don’t own you or control you. They are simply input and you are the one who chooses to hold onto them or to let go of them. Hale Dwoskin, the author of the Sedona Method instruction book, describes it like this:
Let me explain by asking you to participate in a simple exercise. Pick up a pen, a pencil or some small object that you would be willing to drop without giving it a second thought. Now hold it in front of you and really grip it tightly. Pretend this is one of your limiting feelings and that your hand represents your gut or your consciousness. If you held the object long enough, this would start to feel uncomfortable yet familiar. Now open your hand and roll the object around in it. Notice that you are the one holding on to it - it is not attached to your hand. The same is true with your feelings too. Your feelings are as attached to you as this object is attached to your hand.”
Choosing to let go in four steps
The Sedona Method consists of a series of 3 questions you ask yourself that lead your awareness to what you’re feeling in the moment and gently guide you into the experience of letting go. It begins from a place of welcoming and fully accepting whatever you’re experiencing. This really opens things up and you begin to see what is going on at a deeper level. From this place you can let go of your grip, personal agenda and wanting to control which has a liberating effect that increases your energy, clarity and inspiration.
STEP 1
Make yourself comfortable and focus inwardly. You can close your eyes or keep them open: just do what feels comfortable for you. Now focus on an issue you would like to feel better about and then allow yourself to feel whatever you’re feeling in this moment. It doesn’t have to be a strong feeling: even the less recognizable feelings like feeling numb, flat, blank, cut off or empty inside can be let go of. Simply do the best you can and welcome the feeling and try to allow it to become fully present. For instance, if you’re feeling nervous you might experience a tightening in your stomach or a quickening of your breathing.
Tip: don’t worry if you find yourself unable to specifically identify the emotion. This is perfectly OK as well. Simply label it “that uncomfortable feeling” for now. And remember: the more you do this exercise, the easier it will become to identify what you’re feeling.
STEP 2
Ask yourself: “could I let this feeling go?”
We all have the capacity to release emotions and by asking this question you empower yourself to make that choice. I would also like to ask you to take a moment to pay close attention to this question: did you notice how you aren’t been giving a command? Instead you’re just asking yourself whether it’s possible for you to let this feeling or emotion go.
Answer this question with a minimum of thought and stay away from second-guessing yourself or getting into an internal debate about the merits or consequences: a simple yes or no is a perfectly acceptable answer.
Tip: don’t think about the emotion as a concept such as stress, anger or envy. Instead feel the physical sensations that come with this emotion. Accepting that you can release those physical sensations is easier than accepting the release of the concept itself.
STEP 3
Ask yourself: “am I willing to let this feeling go?”
When you ask yourself this question, you’re questioning whether you have the desire to release this emotion. It’s not a question about a capability: you’re not asking yourself whether you’re capable of wanting to let this emotion go. You’re only asking yourself if you want to let it go.
Tip: just like in step 2 you can answer this question with a short yes or no. In case your answer is no or you’re not sure, ask yourself this: “would I rather have this feeling or would I rather be free?”.
STEP 4
Ask yourself: “when will I let this go?”
This last question is actually an invitation to do it now. However, it’s not an obligation and the answer to this question will differ for everyone. Maybe you feel something that says you could let this emotion go a week or a month from now or maybe you believe it will take you a year before you can fully release this emotion. Just be direct and honest with your answer.
So don’t worry if your answer to this question is not a “now” but some point in the future: it doesn’t mean that you failed this exercise. On the contrary: if you have answered that you can release this emotion at some point in the future then you have shown yourself two important things. Firstly, you understand that you have the capacity to choose to release the emotion and secondly, you have implicitly stated that you have the desire to let the emotion go.
Tip: when asking yourself these questions once wasn’t sufficient to release the emotion, simply repeat these four steps again (and as often as needed) until you feel able to let the negative emotion go.
Do you use the Sedona Method? Would you recommend it to others? Why (not)?
©HolisticHappiness2024
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