My 4-Part Emotional Holding Framework

My 4-Part Emotional Holding Framework

(Simple. Gentle. Created in the middle of my own mess.)

1. Name It

“What am I actually feeling right now?”
Forget polished answers. Go for raw. Go for real. Go for “I don’t even know but I think it’s this ache in my chest.”

Naming disarms the spiral.

2. Locate It

“Where is this emotion living in my body?”
Tension in your shoulders? Numb hands? That lump-in-your-throat grief?

Your body speaks the truth long before your mind catches up.

3. Witness It

“Can I sit with this without fixing it?”
No agenda. No timeline. Just presence. Like holding a crying child in the dark. That’s how your nervous system begins to trust you.

4. Express It

“What wants to move through me right now?”
Tears, voice notes, journal scribbles, collage, prayer, dance, nap.
This is where healing begins. In the exhale.

Start With This Prompt

“Right now, I’m not okay—and that doesn’t make me weak. It makes me…”

(You fill in the rest.)