Describe a situation in which you felt "ungrounded"—a time when, looking back later, you wonder what was wrong / why you acted the way that you did. Try to be detailed and imagine yourself in the situation.
Even though it already happened, tell the story in the present tense.
Example: ****I am at the lake with my son and some friends. Everything is perfect... it's warm, the sun is shining, everyone seems to be having a good time. But I can't enjoy myself. I'm just sitting there feeling like crap, not playing or swimming or doing anything with anyone. I keep wishing the day were over.
Describe all of the feelings in your body (start with how you are breathing). When you have noticed everything, take a few moments to memorize how your body feels. Imagine being able to recognize this body state like a person walking down the street. How can you visualize the "felt sense" of this body state? Picture it in your mind, and/or make a small drawing to mark it.
Example: My breathing is shallow. There is a tension in my chest and in my throat, it feels like I am collapsing in on myself there.
Give the body sensation a name with these five basic feelings. Say it out loud.
Example: I feel miserable (sadness) and anxious (fear).