Bring up one thing about yourself, your life, your past, or a situation that you still cannot fully accept. Do not pick every issue you have. Pick the one that is here right now. It may be something you did, something you did not become, something you wish were different, or something you keep beating yourself up about.
A free Feel Different™ guided practice
The KUGEL™
There is something you understand, but still cannot stop feeling.
This is the full guided KUGEL™ practice from Rejected to Respected. Watch the video, listen to the same complete guide, or read the steps below and do it at your own pace.
Use this privately. Nothing you write or feel here is submitted or saved.
Listen without watching
The complete English audio from the same KUGEL™ guide.
Before you begin
Choose one real thing.
Choose one issue that has enough emotional charge for you to feel it, but do not try to take on your entire life at once. If it feels like too much, stop, open your eyes, look around you, and choose something smaller another time.
Read along with the guide
The full written practice.
Read one step, do it, then move on. You do not need to rush or get it perfect.
After the practice
Notice what is different now.
Maybe the charge has changed. Maybe it is softer. Maybe you can see the issue without attacking yourself. Give yourself a moment to notice before you move on.
Use the private reflection sheetKeep the guide
Come back when you need it.
You may need to do this more than once. Print the guide for private use, or return when you notice an emotional issue taking over again.
Good to know
There is no right image.
What if I cannot visualise?
Use a colour, a word, a bodily sensation, or just the idea of the ball. Let the first thing that honestly comes up be enough.
What if it barely changes?
Notice even a small shift. You can return to the same issue later or work with one smaller part of it next time.
When should I use it?
Use it when you are caught in a feeling that your reasoning has not been able to move.