Emoclear Self-Helpapedia

The Emo Integrator is a feelings integrator-desensitizer for both newbies and advanced folks, too. The Emo Integrator focuses on feeling an emotion, feeling, or physical sensation and feeling it to full integration-desensitization. It uses breathing into the emotional target to suppress resistance and develop disidentification. The Emo Integrator utilizes both lower forehead/eyebrow palming, heartbeat palming, and tongue relaxation to achieve comfort, suppress emotional resistance, and advance integration-desensitization.

Warning: Folks with a history of mental illness, PTSD, or panic are urged not to use these techniques without a therapist. If you decide to do these processes you will agree to absolve the webmaster, the webhost, Emoclear.com, and Steve Mensing of any responsibility for the application or misapplication of these processes. There is always in any process the possibility that someone could experience some discomfort.

1. Lay a palm over your lower forehead/eyebrows and lay your other palm over your heartbeat region.  Fill your mouth with saliva so your tongue is surrounded.  Let your tongue relax.

 2. Bring all your attention to an emotion/feeling/physical sensation and completely feel it.

3. Breathe into the emotion and notice its edges. Explore the emotion and feel it into acceptance.

Make sure you're well hydrated and alert prior to using this process.

Prior to using the Emo Integrator scan your body for any emotions/feelings/physical sensations that need of your attention. You might ask: "Are there any emotions/feelings/physical sensations that require my attention?" The one vying most for your attention will be your first target.

Some folks like to welcome their emotional target with a "Hi" or "Hello". This may lead to less emotional resistance at the start of processing.

Know that exposure-desensitization is a research validated approach to dehabituating intense and enduring emotions. There is much research in support of exposure methods.

Relax your tongue every so often during the processing. Relax your tongue as you would relax your body. You may notice which side of your tongue is more relaxed or you may make it tense, then relax it. You can also submerge your tongue in warm saliva and allow it to relax.

As you grow more experienced with the Emo Integrator you may want to notice your heartbeat and the emotion/feeling/physical sensation in the same field of awareness. This can reduce emotional resistance and create more comfort during processing.

Be patient with the process--don't rush. Steady observation integrates-desensitizes emotional stuckness. With practice the process speeds up. Practice each step of the process separately before you put them together.

As you progress in your experience with the Emo Integrator you may wish to ask your heartbeat the following questions to access your emotional intuition:

What can you tell me about me, others, the world around me?
What do I need to do here?
What do you want for me?
Is there anything else I better know?

Just await the murky knowing. If you translate this murky knowing into sentences, you can jot them down on paper. But just getting the murky knowing is enough. That your unconscious knows is enough. This knowing is like driving a car and knowing when to brake or step on the gas. You know--you don't think about it. It's second nature. You get that intuitive knowing in your body and you brake or step on the gas. Whatever the situation requires.

In integrating-desensitizing feelings several key items occur:

Making full contact with a feeling. This means really feeling it without thinking. Full feeling means just that. No competing thoughts. No being distracted by other sensations, feelings, random thoughts, and doubts. We're talking about our attention being fully absorbed in the feeling.

The No Intention Intention. This means we fully feel our feelings with no intention of getting rid of them or keeping them. This leads to acceptance. Keep in mind that most feelings are biological messages that do us good service even though they may bring discomfort at times in their attempts to get our attention. They all are valuable. Learning to appreciate their value assists greatly in our natural process of integration. It also develops long-term comfort with a full range of our feelings. The No Intention Intention naturally installs itself though working with Emoclear Integrators.

Calling feelings "unwanted feelings" is resistance. If we're intending to get rid of feelings or we're negatively putting them down, that will create resistance and block natural integration. Calling our feelings "unwanted" points back to our intentions here. So having that intention of allowing feelings and not trying to keep feelings will greatly assist your natural ability to feel and integrate

Deeper acceptance is not a thought. It is a sense of what ever is going on is acceptable or okay. Notice how acceptance arrives. It is a natural sense of things. This acceptance leaves us with a sense there's an okayness in what we're feeling. So acceptance is part of the unsticking process. 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, taking that "just back" or dis-identified position, getting those sensations knowing, allowing acceptance to flow--you can count on your feelings, emotions, and physical sensations to integrate-desensitize.

Develop your appreciation for feelings by starting to notice all the good things they do. For starters they provide valuable information and sometimes lessons.

Placing a palm over your heartbeat region during the process amplifies feelings and connects you with the heart's 40,000 neuron subcortical center. It helps keep people from dissociating with very strong feelings. It increases intuition and suppresses resistance.

Breathing into a feeling suppresses resistance and has comforting effects. Breathing into feelings can help us dis-identify with them which helps in lowering resistance and raising comfort.

Between cycles of doing the Emo Integrator ask your heartbeat a future orientation in time question: "A year from now when I look back and my feeling, emotion, or physical sensation and the feeling is either accepted, what will I notice first? How will I feel? What will I know to do? What will I see and hear? Who will be the first to notice, besides me how I accepted this feeling?"

Placing your palm over your lower forehead and eyebrows appears to alter blood flow in the frontal brain and leads to less resistance and cooler thoughts and feelings.

Learn each step of the Emo Integrator separately before you put all 3 steps together.

The Emotional Intensifier can be added to the process to intensify feelings after you are well versed in the Emo Integrator.

Measure your progress with the Resistance/Acceptance scale, which is basically a rating scale of resistance to acceptance, ranging from overwhelming hate/can't stand your feelings to loving and fully appreciating them..  You can access the scale by clicking here. 

Have fun, Steve

For all processes, inegrators, exercises and techniques, go to the Techniques A to Z page.