Return to flip book view

K I M B E R H A R D I C KA NI N V I T A T I O NT O S H I N ERiding theWaves ofEmotion C O M P A N I O N F O R E M B O D I E D R E M E M B R A N C E Message

I’m Kimber, and I want to begin by saying: You don’t need to become someone new to shine. You don’t need to prove your worth or earn your light. Thisworkbook isn’t here to fix you. It’s here to remind you—you’re alreadyenough. For years, I wore the masks I thought I had to, wife, mother,entrepreneur, helper, healer until I realized that what I’d been seekingoutside of me had been within me all along. This is an invitation to pause,breathe, and remember who you truly are. You are not here to perform.You are here to be real. And your light is waiting to be seen. Let’s begin thisjourney together.Remember what you have forgotten, and forget what you have learned!This is your Invitation to Shine!Hello!Kimber HardickKimberHardick@gmail.com

T A B L E O F C O N T E N T SI N T R O D U C T I O N : W H Y I C R E A T E D T H I SW O R K B O O KH O W T O U S E T H I S W O R K B O O KP A R T 1 : F O U N D A T I O N S O F E M O T I O N A LA W A R E N E S SW H A T I S T H E E M O T I O N W H E E L ?E M O T I O N S A S M E S S E N G E R SM I R R O R M A P P I N G : A T O O L F O RE M O T I O N A L C L A R I T YF E E L I N G V S . F E E D I N G : L E A R N I N G T O S I TW I T H E M O T I O N ST H E T O N E S O F E M O T I O N S : L I S T E N I N GW I T H T H E B O D YP A R T 2 : D E E P E N I N G T H E P R A C T I C EM A S K S A N D H I D D E N E M O T I O N SB E Y O N D O P P O S I T E S : L E T T I N G M U L T I P L EE M O T I O N S E X I S TT E R T I A R Y E M O T I O N S : T H E F I N E T E X T U R EW A I T - W H A T - W A T C H P R A C T I C EF E E L I T , D O N ’ T F E E D I T : A D A I L Y A N C H O RP A R T 3 : I N T E G R A T I O N A N D R E F L E C T I O NF I N A L R E F L E C T I O N S A N D I N T E G R A T I O NA L E T T E R T O Y O UP R I N T A B L E T O O L S A N D W O R K S H E E T ST H E E M O T I O N W H E E LM I R R O R M A P P I N G W O R K S H E E TR E F L E C T I O N P A G E SF E E L I N G V S . F E E D I N G W O R K S H E E TT O N E A W A R E N E S S W O R K S H E E TE M O T I O N A L M A S K S W O R K S H E E TW A I T - W H A T - W A T C H W O R K S H E E TD A I L Y A N C H O R P A G EF I N A L R E F L E C T I O N P A G E

W H Y I C R E A T E D T H I S W O R K B O O K AR O A D M A P T H R O U G H T H E E M O T I O N S T H A TS H A P E U ST H I S W O R K B O O K W A S B O R N A S A C O M P A N I O N T O A NI N V I T A T I O N T O S H I N E — N O T A S A S U M M A R Y O F T H ES T O R Y , B U T A S A R O A D M A P T H R O U G H T H E E M O T I O N ST H A T S H A P E D I T .T H E P R O C E S S O F W R I T I N G M Y B O O K W A S D E E P L YP E R S O N A L . I T R E Q U I R E D M E T O W A L K T H R O U G HM E M O R I E S , S I T W I T H D I S C O M F O R T , A N D R E C L A I MP A R T S O F M Y S E L F I H A D O N C E A B A N D O N E D . B E N E A T HA L L T H E H E A L I N G W O R K , T H E R E W A S O N E C O M M O NT H R E A D : E M O T I O N .E M O T I O N I S W H A T C A R R I E D M E H O M E . I T W A S N E V E RA B O U T B Y P A S S I N G P A I N O R F O R C I N G J O Y . I T W A SA B O U T L E A R N I N G T O F E E L F U L L Y A N D L E A R N I N G T OF E E L D I F F E R E N T L Y , W I T H O U T F E E D I N G T H E S T O R I E ST H A T K E P T M E S T U C K .T H I S V E R S I O N O F T H E E M O T I O N W H E E L I S H E R E T OH E L P Y O U N A M E , W I T N E S S , A N D I N T E G R A T E T H EE N E R G Y O F E M O T I O N W I T H G R E A T E R C L A R I T Y A N DC O M P A S S I O N . I T ’ S N O T H E R E T O F I X Y O U . I T ’ S N O T H E R E T O C O N T R O L Y O U . I T ’ S H E R E T OH E L P Y O U M O V E W I T H Y O U R E M O T I O N S , I N S T E A D O FD R O W N I N G I N T H E M O R P U S H I N G T H E M A W A Y .E M O T I O N S A R E E N E R G Y I N M O T I O N . W H E N W E P A U S ET O N O T I C E A N D N A M E W H A T W E F E E L , W E O P E N T H ED O O R T O D E E P E R S E L F - A W A R E N E S S , H E A L I N G , A N DG R O W T H .M Y H O P E I S T H A T T H I S W O R K B O O K G I V E S Y O U W H A TT H E B O O K G A V E M E : P E R M I S S I O N T O F E E LE V E R Y T H I N G . .T H I S I S N ’ T A B O U T B E I N G M O R E E M O T I O N A L .I T ’ S A B O U T B E C O M I N G M O R E E M O T I O N A L L YW H O L E . Y O U D O N ’ T H A V E T O B E R E A D Y . Y O UJ U S T H A V E T O B E W I L L I N G . T H I S I S Y O U RI N V I T A T I O N . — K I M B E R

The Emotion Wheel: A Compass for FeelingOur emotions are like waves—sometimes gentle, sometimes fierce,always in motion. The key isn’t to resist them but to learn how to ridethem.The Emotion Wheel helps you name, witness, and understand yourfeelings with clarity and compassion. It’s not about labelingemotions as “good” or “bad”—it’s about exploring the full range ofwhat you feel, with curiosity, not judgment.Here’s how to use it:Pause. Breathe. Notice what you feel without changing it.Identify. Name your emotion—joy, sadness, fear, anger, orsomething more nuanced like gratitude, shame, or anticipation.Notice the layers. Emotions often overlap. Anger might hold hurt.Joy might carry relief. Explore what’s beneath the surface.Feel it. Let the emotion move through you. Where is it in yourbody? Heavy or light? Still or pulsing? Breathe into it.Ask:What is this emotion here to show me?What do I need right now?What story am I telling about this feeling?What if I let it be here without needing to fix itThis practice is an invitation to slow down and meet your emotionswith tenderness.You’ll find a printable version of the Emotion Wheel on the nextpage. Keep it close—it’s your compass for this journey.

May these pages meet you like a soft hand on yourheart reminding you to pause, to breathe, and to listen. May you find the courage to feel what’s here and the grace to let it move through you.May you remember: You are not here to fix yourself. You are here to remember yourself— whole, radiant, and already worthy.Let this be a journey of unfolding, not a race toward a perfect version of you. You are already enough. Exactly as you are.This is your journey. Let the workbook be a mirror, not a map—a space towitness what’s arising in you, not a prescription forhow you “should” feel or grow. Take your time. Return as often as you need. And know—you are not alone in this.W O R D S T O C A R R YW I T H Y O U

The Wheel ofEmotions

P A R T 1 : F O U N D A T I O N SO FE M O T I O N A LA W A R E N E S S1

Emotions as MessengersEvery emotion is a messenger. It’s not here to trap you, overwhelm you, or define you. It’s here to invite you into a deeperrelationship with yourself.When we treat emotions like problems to fix, we miss their wisdom. But when we pause,feel, and listen—without rushing to change or control—we begin to understand what they’rereally here to show us.The question to ask isn’t, “How do I make this emotion go away?” The question is:What is this emotion inviting me to remember?What Emotions Can Teach UsEach emotion carries its own invitation.·Happy might be reminding you of what truly matters to you.·Sad might be calling you to slow down and grieve what’s been lost.·Anger might be showing you where your boundaries have been crossed.·Fear might be asking you to pay attention to a risk—or it might be highlighting where you’replaying small.·Disgust might be pointing to something that feels misaligned with your values.·Surprise might be opening you to new possibilities or unexpected change.None of these emotions are wrong. They are signals—not sentences. They are here to guide,not to control.Practice: Feel It, Name It, Allow ItWhen a strong emotion arises, try this simple practice:1Pause Close your eyes. Take a slow, deep breath.2Feel It Notice where this emotion lives in your body. Is it in your chest, your stomach, your throat?3. Name It Say out loud or write down: “I feel [emotion].”4. Allow It Let the emotion be here for a moment. You don’t need to change it, argue with it, or make itmake sense. Just feel it.5. Ask the Messenger Gently ask: “What are you here to show me?”Let the answer come. Or let silence be the answer for now.

Reflection: The Message in the EmotionChoose an emotion you’re feeling today. Sit with it for a fewmoments. Then, write your reflections below.What is this emotion trying to show me?Is there a boundary, a desire, or a need it’s pointing to?What memory or story feels connected to this emotion?What happens when I let this emotion speak, withoutrushing to fix it?

Mirror Mapping — A Toolfor Emotional ClarityMirror Mapping asks:·What emotion is present?·What is it reflecting about my inner world?·What is the message, the memory, or the need beneath it?By noticing patterns, connections, and the layers of emotion, we begin to seeourselves with more clarity and compassion.Sometimes emotions feel messy. We get swept up, tangled, or overwhelmed. MirrorMapping is a simple practice to help you pause, reflect, and gain insight into what’sreally going on inside. It’s not about fixing or changing your emotions—it’s aboutcreating space to understand them.What Emotions Can Teach UsEach emotion carries its own invitation.·Happy might be reminding you of what truly matters to you.·Sad might be calling you to slow down and grieve what’s been lost.·Anger might be showing you where your boundaries have been crossed.·Fear might be asking you to pay attention to a risk—or it might be highlighting whereyou’re playing small.Disgust might be pointing to something that feels misaligned with your values.Surprise might be opening you to new possibilities or unexpected change.None of these emotions are wrong. They are signals—not sentences. They are here toguide, not to control.The Six Core Emotions HappySadAngerFearDisgustSurpriseThese are starting points. They aren’t the whole story—but they help us name whatwe feel so we can explore it further.

Mirror Mapping PracticeWhen you notice a strong emotion, try this:Name the Core Emotion Start with one word: Happy? Sad? Angry? Fearful? Disgusted? Surprised?Ask: What is this emotion reflecting about my experience?What story, memory, or belief feels connected to this emotion?Am I feeling this emotion because of the current situation, or is it tied to something deeper?Is this emotion mine—or am I carrying it for someone else?Notice Secondary or Tertiary EmotionsUnder the surface, is there something else—like frustration, guilt, shame, or hope?Can I let both emotions exist side by side?What is this emotion inviting me to remember, feel, or understand?Write freely. Let the insights unfold.

Reflection: Mirror Mapping in ActionChoose an emotion you’re feeling right now. Complete the prompts below.1.·Core Emotion: __________2.·Secondary Emotion (if present): __________3.·Where do I feel this emotion in my body?4.·What is this emotion reflecting about my inner world?5.·Is this emotion tied to a current situation, a past story, or both?6.·What truth or need is this emotion inviting me to recognize?7.·What happens when I let this emotion exist, without rushing to change it?ReminderMirror Mapping isn’t about getting it “right.” It’s a way to get curious, to listen, andto stay in relationship with your emotions. The more you practice, the more insightyou’ll gain—and the more compassion you’ll build for yourself.1.

Feeling vs. Feeding Learning to Sit with EmotionsThere’s a difference between feeling an emotion and feeding it.Feeling means letting the emotion move through you. It’s allowing yourself toexperience it fully—without judgment, resistance, or story.Feeding is when we get stuck. We spin in stories, replay scenarios, amplify fears,or try to control outcomes. It’s when we cling to the emotion, making it bigger,heavier, or more complicated than it needs to be.Here’s the truth: Emotions are meant to flow. They rise, crest, and fall like waves—if we let them. When we hold on, resist, or suppress them, we disrupt that natural flow.The Practice: Feeling Without FeedingWhen a strong emotion arises, ask yourself:Am I feeling this emotion—or am I feeding it?If I’m feeding it, what story or belief am I attaching to it?Can I let the emotion exist in my body without adding a narrative?ExampleEmotion: Anger·Feeling: I let myself feel the heat, the tension in my chest, the urge to move. Ibreathe with it. I notice it.·Feeding: I replay the argument in my head. I imagine what I should have said. Imake assumptions about the other person’s intentions.Emotion: Sadness·Feeling: I allow the tears to come. I feel the weight in my chest. I breathe throughthe ache.·Feeding: I tell myself I’ll always be alone. I think of every time I’ve been hurt. Icreate a story about my worthiness.

Mirror Reflection: Am I Feeling or Feeding? PracticeChoose an emotion you’re feeling today and explore:1. ·What does it feel like in my body?2. ·Am I adding a story, assumption, or prediction to this emotion?3. ·What happens when I simply allow the feeling—without the story?4. ·Can I sit with the emotion for a few minutes, breathe with it, and let it be?

Reflection: Mirror Mapping in ActionChoose an emotion you’re feeling right now. Complete the Mirror Mapping prompts below.1.·Core Emotion: __________2.·Secondary Emotion (if present): __________3.·Where do I feel this emotion in my body?4.·What is this emotion reflecting about my inner world?5.·Is this emotion tied to a current situation, a past story, or both?6. ·What truth or need is this emotion inviting me to recognize?7.·What happens when I let this emotion exist, without rushing to change it?ReminderMirror Mapping isn’t about getting it “right.” It’s a way to get curious, to listen, and to stayin relationship with your emotions. The more you practice, the more insight you’ll gain—and the more compassion you’ll build for yourself.1.

Practice: The Three-Minute SitSet a timer for three minutes. Close your eyes. Feel the emotion in your body. Notice the sensations—tightness, heat, pulsing,numbness.If a story or thought arises, gently say to yourself:“That’s a thought. I’ll come back to the feeling.”Breathe. Let the emotion rise and fall. When the timer ends, notice:·How has the emotion shifted?·What do I feel now?1.

The Tones of Emotions — Listening with the BodyEmotions don’t just live in our minds. They live in our bodies. They have texture,weight, and energy—what we might call tone.Tone is the subtle quality of an emotion:·How it moves through your body·How it shifts your breath, posture, and energy·The way it speaks—soft or loud, tight or expansiveFor example:·Anger might feel hot and urgent, rising in the chest or jaw.·Sadness might feel heavy and sinking, pulling down through the belly.·Fear might feel like a tightness in the throat or a quickening in the heart.·Joy might feel light, spacious, or buoyant in the chest.When we pay attention to tone, we stop trying to label emotions as “good” or“bad.” Instead, we listen to the texture of our experience—and that’s where thereal insight lives.Why Tone MattersNoticing tone helps us:·Understand how emotions live in our bodies·Recognize patterns in how we respond to life·Create more safety and compassion within ourselvesTone can also reveal hidden emotions. For example:·A “sharp” tone of anger might mask a deeper sadness.·A “collapsed” feeling of sadness might hide quiet anger.By listening closely, we can begin to ask:What is this tone trying to tell me?

Reflection: Exploring Emotional ToneChoose an emotion you’re feeling today.1.· Where do I feel this emotion in my body?2.· What is the tone? (tight, hot, soft, heavy, pulsing, still?)3.· Does it feel protective, defensive, open, or vulnerable?4.· How does my posture or breath change with thisemotion?

Practice: Tone Check-InWhen an emotion arises, pause and ask:·What is the texture of this feeling?·If this emotion had a color, a shape, or a sound, what would it be?·What happens when I breathe into this tone, without trying to change it?Write down your observations. Let the answers unfold without judgment.

P A R T 2 :D E E P E N I N GT H E P R A C T I C E2

Masks and Hidden EmotionsWe don’t always show the emotions we’re really feeling. Sometimes we lead withone emotion to protect ourselves from another. These are our emotional masks—the faces we wear to feel safe, accepted, or in control.For example:·We might express anger to cover sadness.·We might put on a happy face to hide fear.·We might stay quiet when we’re actually hurt.These masks aren’t wrong or bad. They’re often learned patterns—ways we’vetried to protect ourselves in moments of vulnerability. But over time, they candisconnect us from what we truly feel.When we stay curious about the masks we wear, they become mirrors. They helpus see the deeper emotions we’ve been holding—and what might need to be felt,honored, or released.Common Emotional MasksAnger Sadness, hurt, fear Happiness Anxiety, loneliness, sadnessSadness Anger, resentment, unspoken boundaries Fear Vulnerability, longing, hopeDisgust Disappointment, grief, powerlessnessSurprise Confusion, overwhelm, uncertaintyUse this as a starting point. It’s not a fixed map, but an invitation to reflect.

Reflection: My Emotional MasksThink of a recent situation where you felt a strong emotion.What emotion did I show to others?Was there a different emotion underneath the one Iexpressed?Why did I feel the need to mask the deeper emotion?What might I have needed in that moment?

Practice: UnmaskingWhen you feel a strong emotion arise, pause and ask:·Is there a deeper emotion I’m not showing?·What am I protecting by masking this emotion?·Can I gently name what’s under the mask?Breathe. Feel. Write down what arises.

Beyond Opposites — LettingMultiple Emotions ExistEmotions aren’t neat, tidy, or simple. They don’t always show up one at atime, or in clean categories.You might feel peaceful and sad at the same time. Angry and hopeful.Grateful and afraid.This isn’t a contradiction—it’s the truth of being human. Emotions often walkside by side. They overlap, trade places, or shift back and forth like waves.When we try to force ourselves to feel only one thing, we shut down parts ofour experience and miss the deeper truth.This section is an invitation to make room for complexity. To let it all exist—without trying to sort it into “good” or “bad.”The Practice of AllowingWhen you notice an emotion arising, pause and ask:What else might be here alongside this emotion?If I let two or more emotions exist at once, what happens in my body?What happens when I stop trying to label, separate, or fix them—and justfeel?ExampleA client once shared:“I felt so happy for my friend, but also jealous. I tried to push the jealousyaway because it felt ‘wrong.’ But when I sat with it, I realized the jealousywas telling me I had a desire I hadn’t been naming. The happiness and thejealousy could exist together. And that was freeing.”This is the practice: Let the emotions exist together. Let them speak. And trust that you’re strong

Reflection: Holding More Than One EmotionThink of a recent moment when you felt pulled in differentdirections.What emotions were present?Did you try to push one away to make room for theother?What might it feel like to let them both exist at the sametime?

Feel It, Don’t Feed It — A Daily AnchorEvery day, we experience waves of emotion. Some are small ripples; othersare powerful surges. The key is to feel them—without feeding them.Feeling means allowing the emotion to rise, crest, and fall.Feeding means getting stuck in a loop—replaying stories, imagining worst-case scenarios, or clinging to the emotion longer than it needs to stay.The more we practice feeling without feeding, the more we learn to ride thewaves of emotion with steadiness and grace.The Daily AnchorThis practice is a simple, grounding way to check in with yourself—once aday, or anytime you feel overwhelmed.1. Pause Find a quiet moment. Close your eyes. Take a deep breath in, and a slowbreath out.2. Feel It Notice what emotion is present. Where do you feel it in your body? What isits texture—tight, hot, heavy, soft?3. Don’t Feed It If a story or thought arises, gently say: “That’s a thought. Let me come back to the feeling.” Breathe with the emotion. Let it be here, without trying to explain or changeit.4. Anchor the Moment When you feel the emotion begin to shift, place a hand on your heart or bellyand say: “I can feel this without feeding it. I am safe to feel.”

Reflection: My Daily Check-InTry this practice once a day for a week. Use this space toreflect:What emotions showed up most often?What happens when I feel without feeding?What surprised me about this practice?How did my relationship with my emotions change overtime?

P A R T 3 :I N T E G R A T I O NA N DR E F L E C T I O N3

A Final ReminderEmotions are like waves—they rise, crest, and fall. Your job isn’t to hold on tothe wave, resist it, or make it go away. Your job is to ride it—to feel it, breathethrough it, and let it pass.When you practice feeling without feeding, you create space for newpossibilities, deeper insights, and a more grounded sense of self.Closing ReflectionsThis journey isn’t about reaching a destination. It’s not about“getting over” emotions or perfecting the way you feel. It’s aboutlearning to stay with yourself—through the highs and lows, thegrief and the joy, the confusion and the clarity.There is no endpoint to this work. It’s a spiral. A continuousinvitation to return to yourself, again and again.You might forget the practices. You might fall back into oldpatterns. That’s okay. You can always come back.Growth isn’t about never feeling hard emotions again. It’s aboutknowing you can meet whatever arises—with courage, kindness,and curiosity.This is your practice now:To pause.To feel.To listen.·To move through emotions without clinging or suppressing.The ocean doesn’t promise calm waters. Neither does life. Butyou can learn to ride the waves.

Final Integration: Your Emotional AnchorsTake a few moments to reflect on what this journey has offered you. Write freely andhonestly—this is your space.·What have I learned about myself through this workbook?·What emotions feel less scary now?·What practices help me stay grounded when emotions feel big?·What is one thing I want to remember when the waves feel overwhelming?·How will I continue to care for my emotional body, day by day?

A L E T T E R T O Y O UY O U D O N ’ T H A V E T O D O T H I SP E R F E C T L Y .Y O U D O N ’ T H A V E T O G E T I TR I G H T T H E F I R S T T I M E — O R T H ET E N T H .Y O U J U S T H A V E T O B E W I L L I N GT O S H O W U P .T O F E E L W H A T ’ S T R U E .T O L E T T H E W A V E C A R R Y Y O U —W I T H O U T H O L D I N G O N ,W I T H O U T T U R N I N G A W A Y .Y O U R E M O T I O N S A R E N O T T O OM U C H . Y O U R H E A R T I S N O T T O OB I G . Y O U R T R U T H I S N O T T O OL O U D .T H E L I G H T Y O U S E E K I SA L R E A D Y W I T H I N Y O U .T H I S I S Y O U R I N V I T A T I O N T OF E E L I T .T O T R U S T I T .T O L I V E I T .Kimber

Worksheets: Tools to Explore, Reflect, and IntegrateThis section is your hands-on space for exploration. These worksheets are not meant to be filled out perfectly orin one sitting—they are invitations. Invitations to pause. To feel. To get curious about the emotions that move through you.Each worksheet is designed to guide you gently, offeringstructure when the waves feel big and spaciousness whenyou need to sit with what’s present.There is no right way to use these pages. Return to themoften. Let them meet you where you are. They are here for the moments when you want to name whatfeels tangled, or when you need a reminder that you are notalone in your emotional landscape.These practices are not about fixing or bypassing youremotions. They are about learning to feel them—fully, honestly, andwithout judgment.Use these pages as tools to deepen your connection toyourself. Let them become part of your rhythm, yourpractice, your personal language of emotional awareness.Take a breath. Pick up your pen. Let the waves guide you.

Mirror Mapping WorksheetWhat is Mirror Mapping?Mirror Mapping helps you explore the deeper story behind an emotion. It’s a way to pause, reflect, andunderstand what your feelings are showing you.This is not about fixing or changing emotions—it’s about getting curious, staying present, and allowing insight toemerge.Step 1: Name the Core EmotionWhat is the strongest emotion I’m feeling right now? Core Emotion: ____________________________Step 2: Go DeeperWhat is this emotion reflecting about my inner world?What memory, belief, or story feels connected to this emotion?Is this emotion mine—or am I carrying it for someone else?Does this emotion feel new or familiar?Is there a secondary or hidden emotion underneath?Write freelyStep 3: Body AwarenessWhere do I feel this emotion in my body? Describe sensations, movement, tension, or energy:Step 4: The InvitationWhat is this emotion asking me to feel, know, or remember? Is there a message or need it’s pointing me toward?Notes and ReflectionsAny insights, patterns, or questions that ariseNotes and ReflectionsAny insights, patterns, or questions that arise:

Mirror Mapping WorksheetStep 4: The InvitationWhat is this emotion asking me to feel, know, or remember? Is there a message or need it’s pointing me toward?Notes and ReflectionsAny insights, patterns, or questions that ariseNotes and ReflectionsAny insights, patterns, or questions that arise:

NAME THE CORE EMOTION01Mirror Mapping WorksheetExploring the deeper story behind your emotions02GO DEEPERWhat is this emotion reflecting about your inner world?""What memory, belief, or story feels connected to this emotion?""Is this emotion yours—or are you carrying it for someone else?"03BODY AWARENESS"Where do you feel this emotion in your body? Describe sensations, movement, tension, or energy."04THE INVITATION"What is this emotion asking you to feel, know, or remember?Is there a message or need it's pointing you toward?""Does this emotion feel new or familiar?""Is there a secondary or hidden emotion underneath?"05NOTES AND REFLECTIONSAny insights, patterns, or questions that arise

Reflection PagesPrompt: "What emotions are present for me today?"

Feeling vs. Feeding WorksheetIdentify the Emotion:"What am I feeling right now?"

Feeling vs. Feeding WorksheetIdentify the Emotion: "What am I feeling right now?"FEELING IT:"How does this emotion manifest in my body?""What is the emotion telling me?"FEEDING IT:"What thoughts or behaviors are intensifying this emotion?""How can I shift from feeding to feeling?"HappierTherapy+10

Tone Awareness WorksheetPurpose: To explore how emotions influence tone of voice and communication.Everyday SpeechEMOTION IDENTIFICATION:"What emotion am I experiencing?"TONE REFLECTION:"How does this emotion affect my tone of voice?""How might others perceive my tone?"ADJUSTMENT STRATEGIES:"What tone would I like to convey?""What strategies can help me align my tone with my intention?"

Emotional Masks WorksheetPurpose: To identify and understand the 'masks' we wear to hide true emotionsOUTER MASK:"What emotions do I show to others?"INNER FEELINGS:"What emotions am I actually feeling?"REFLECTION:"Why do I wear this mask?""What would it feel like to remove it?"

Wait-What-Watch WorksheetPurpose: To practice mindfulness by observing emotions without judgment.WAIT:"Pause and breathe. What am I feeling?"WHAT:"What thoughts accompany this emotion?"WATCH:"Observe the emotion. How does it change over time?"

Daily Anchor PagePurpose: To establish a daily practice for grounding and emotional check-in.MORNING INTENTION:"Today, I want to feel..."MIDDAY CHECK-IN:"Currently, I feel..."EVENING REFLECTION:"I am grateful for..."

Final Reflection PagePurpose: To consolidate learning and insights gained through the workbook"WHAT HAVE I LEARNED ABOUT MY EMOTIONAL PATTERNS?"WHICH PRACTICES HAVE BEEN MOST HELPFUL?""HOW WILL I CONTINUE TO SUPPORT MY EMOTIONAL WELL-BEING?"

What is the QR Code for?For the Riding the Waves of Emotions workbook the QR code is a way to bringreaders into an interactive space—a place where they can: Get reflective prompts and guidance Explore emotional mapping tools like the Wheel of Emotions Deepen their emotional literacy Access companion practices like Wait–What–Watch and Mirror MappingWhy it matters:Let’s say someone is reading the workbook, and they come across a page that says: "Want to explore this deeper? Scan this code to access your guided practice, andboom you’r connected to a space where you can reflect, feel, and map theiremotions, all with a sense of support and guidance.It’s like having a gentle hand on your shoulder while you navigate the emotionallandscape.