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Hello, beautiful humans and 
welcome to the mental Wellness. 

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Wake up, show a weekly podcast 
where growth minded creative 

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people, come to learn, best 
practices from both spirituality

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and psychology that create 
lasting well-being. 

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I am your host mental Wellness, 
expert improvised acting teacher

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therapist and Coach, Don 
McMillan. 

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Let's get to it. 
It. 

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Hello, you gorgeous. 
Beautiful humans. 

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Thank you for being here. 
Thank you for hanging out with 

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me. 
Thank you for giving me your 

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time and your attention. 
It's a beautiful day, my 

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friends. 
It is a beautiful day no matter 

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when or where you are listening 
to this, I guarantee you there's

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something of beauty that you 
could attend to, and if you 

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can't think of anything else, 
fine. 

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Joe self a mirror and check 
yourself out because I guarantee

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you You are beautiful, true 
fact. 

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True fact hear me now, believe 
me now and later you are a 

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beautiful being. 
So, what I want to talk about 

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today are emotions, even 
emotions. 

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I read this amazing quote, it's 
from Hale dwoskin, the leader of

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the Sedona Method institution 
process would over. 

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Ooh, he didn't create it, but 
he's expanded it. 

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So the didn't Sedona Method is a
releasing and letting go process

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that can be wildly 
transformative. 

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So I actually bought the Sedona 
Method book. 

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I've bought other resources from
Hale dwoskin and he actually has

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monthly calls. 
We can just hop on and do 

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releasing with him. 
It's pretty cool. 

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Here's the quote. 
Emotions are just emotions. 

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They are not you. 
They are not facts and you can 

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let them go. and I tell you if 
if we could all just crack that 

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and fullness, if we could just 
really deeply understand that I 

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would be out of a job as a 
therapist. 

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Please put me out of a job. 
I've always secretly wanted to 

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open a barbershop, spend my days
doing shaves and Fades. 

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So feel free to unemployment by 
understanding emotions are just 

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emotions. 
They are not you, they are not 

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facts and you can let them go. 
Emotions are just emotions. 

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They are not you, they are not 
facts and you can let them go. 

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In our culture, we tend to swing
wildly from on the one end. 

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Emotions Don't Matter. 
Their distractions be 

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hyper-rational hyper logic 
logical. 

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Ignore and suppress your 
feelings and in response to that

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we have the other end of the 
pendulum, which is emotions are 

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the most important thing, we 
must feel them, Express them, 

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obey them, follow them, and let 
them lead. 

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All of our life's decisions and 
control our experiences. for 

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those of you who have been 
around me for a while, you're 

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going to hear a both and 99% of 
the time when you find yourself 

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in an either or situation, 
there's a both and available to 

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you. 
In fact, either or black and 

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white thinking is a cognitive 
error that tends to lead to 

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suffering. either, or it's this 
or that it's black or white, you

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know what else is a cognitive 
error that leads to suffering, 

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emotional reasoning, emotional 
reasoning. 

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So let's break that down. 
Let's break that down so that we

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can really allow it to sink into
our bones in a way that enables 

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us to use this quote in our 
lives starting now, But before I

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do that, thank you. 
Thank you for being here. 

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Thank you for being here. 
Did I say that already? 

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I don't know. 
This is my second pass it 

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recording. 
Thank you for being here. 

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And if you're new around here, 
welcome, welcome, welcome. 

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This is a safe place for you to 
be and I adore you even though I

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haven't met you in person yet. 
And for my continuing listeners,

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I don't know how to tell you 
this, but you are. 

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In fact, some of the most 
amazing people on the planet 

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today. 
It's true people talk It's a 

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true thing. 
So thank you. 

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All right, so emotions are just 
emotions. 

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What does that mean? 
Your emotions are created by 

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thoughts that you believe in 
Sensations in your body. 

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Your emotions are created by 
thoughts that you believe and 

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Sensations in your body. 
Classic example, your heart is 

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racing, your palms are sweating.
If you are about to walk on 

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stage in front of a thousand 
people, you might think that 

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you're anxious. 
If you are about to get on the 

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fastest roller coaster that's 
ever been made, you might think 

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you are excited. bodily 
Sensations are the same the 

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thought that you are choosing to
believe in that moment 

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determines, which emotion shows 
up for you emotions are just 

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physical, Sensations and 
thoughts that you believe You're

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probably hearing the subtext, 
which is, if you choose to have 

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different thoughts and or 
believe different thoughts, or 

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shout out to our people who have
actually reached Enlightenment 

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in this lifetime. 
You can not entertain your 

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thoughts at all. 
You can exist in a space outside

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of the thinking mind, in a way 
that allows you to be aware of 

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your thoughts and not 
necessarily have any feelings 

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about them at all. 
They come, they go. 

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They come, they go. 
So, if your emotions are just 

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emotions thoughts and pictures 
in your head, sorry, I have to 

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say pictures. 
I forget not everyone is as 

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verbal as I am thoughts and 
pictures in your head. that 

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you're making important in 
bodily Sensations that you are 

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giving meaning to Tada end of 
story. 

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So those are not you. 
I know, you know, that 

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intellectually but there are a 
lot of us who are operating 

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from, I feel therefore. 
I am. 

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We give Credence to our 
personality as the way that we 

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feel. 
Like I feel about this. 

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I feel about that I like this. 
I like that I was just talking 

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with my sister about, there's a 
country Festival coming on 

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Amazon soon and we were just 
talking about fandoms, you know,

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and how sometimes we Define 
ourselves by, I love country 

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music. 
I'm the kind of person who loves

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country music, that's who I am. 
I feel strongly about this kind 

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of music so that's my Identity 
or I Hate space. 

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And that's who I am. 
I'm the kind of person who hates

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space and going to make a tribe 
out of that. 

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And an identity out of that, I 
like the color pink and that's 

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my identity. 
We allow our emotions to Define 

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our identity. 
And therefore, we think that 

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what we feel. 
Is Who We Are. 

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Descartes is famous for saying, 
I think, therefore I am Some of 

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us live as though, I feel 
therefore I am. 

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Excuse me, I can feel some sort 
of hat, I can feel some sort of 

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objections coming up if I'm not 
what I think. 

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And I'm not what I feel. 
Who am I? 

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So, jump to the chase you. 
Or The Thinker who thinks the 

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thoughts, you are. 
The feeler. 

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Who feels the feelings. 
You are not the thoughts. 

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You are not the feelings. 
You are the Thinker. 

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Who thinks the thoughts. 
You are. 

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The fielder who feels the 
feelings. 

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So feelings are just feelings. 
They are not you. 

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Feelings are not facts. 
You're like, wait, it's a fact 

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that I'm having a feeling sure, 
but the content of that feeling 

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is not a fact. 
Emotional reasoning is a 

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cognitive error that tends to 
cause suffering. 

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I feel like this person is my 
soulmate and therefore, even 

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though I only met them an hour 
ago, I'm going to let them move 

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into my apartment with me and 
sign over all of my checking 

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accounts to this person because 
I just feel it in my bones. 

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I really feel like something 
terrible is going to happen. 

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There for something, terrible is
going to happen. 

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Feelings are not facts. 
Fact. 

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Yes, you're having a hearing 
fearing a feeling you're having 

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a feeling but the content of 
that feeling is not necessarily 

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a fact. 
You are believing something, you

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are choosing to believe 
something. 

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You are choosing to create 
meaning, but Donna doesn't feel 

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like a choice, usually, it 
doesn't because it happens so 

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fast and it's so we have been so
programmed to have the thoughts 

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and the feelings that we have 
most of what passes for thinking

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during the day is re cycling the
same stuff over and over and 

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over again, most of what passes 
for Um during a day is just 

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random stuff that's been 
encountered by us are programmed

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into us by our and in our 
environment before the age of 8,

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your feelings are not facts. 
I feel stupid. 

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Does that mean? 
I'm stupid but a stupid even 

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mean. 
I feel afraid. 

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Therefore, there's something to 
be afraid of is there is their 

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feelings are not. 
Facts. 

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You do not have to believe them.
You do not have to obey them. 

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There is a way of being that 
acknowledges. 

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Oh, look anxiety is present. 
Isn't that interesting? 

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Hmm, I am noticing some despair.
What am I noticing in my body? 

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Oh my. 
I'm feeling tightness in my 

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chest. 
What am I believing? 

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And believing that there is no 
hope for Humanity. 

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Huh? 
There you go. 

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There's the despair. 
Feelings are not facts. 

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But Dawn, what about intuition? 
Intuition is not a feeling, 

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what? 
No intuition is not a feeling, 

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it's something else. 
It transcends and includes 

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feelings, it transcends and 
includes thoughts. 

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It is something else. 
And one of the ways that you can

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distinguish intuition from a 
feeling, is that intuition Is in

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compassed that the word I'm 
looking for enveloped in peace. 

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Even an intuition about 
something air quotes. 

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Bad doesn't come in with, 
doesn't show up with Dread 

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normally Maybe you you get this 
intuition. 

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That something aversive may be 
about to happen in you put the 

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dread on top of it, but the 
intuition itself shows up in an 

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envelope of Peace feelings or 
are not facts, just because you 

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feel, it doesn't mean it's true,
doesn't mean it's useful, 

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doesn't mean you have to do 
anything about it. 

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Feelings are just feelings. 
They are not you. 

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They are not fact and you can 
let them go. 

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You can let them go. 
You can let them go. 

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Baja with. 
Oh well that's a lot of the work

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of therapy. 
If you want it to be and in the 

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same way that you can drop a 
pencil, you can drop a feeling, 

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you can choose not to continue 
to entertain the thoughts that 

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are creating and promoting the 
belief. 

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You can choose not to focus on 
the internal. 

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Station one of the read, one of 
the ways in which an anxiety 

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Sensation turns into a panic 
attack is by believing that the 

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anxiety sensation is important 
and terrible and we start to 

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focus on it. 
Oh my God, my heart is racing. 

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Oh no, no, my heart is racing. 
So we can let our feel sorry. 

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I hope that didn't trigger you 
take a big deep breath. 

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Blow it out. 
Like you're blowing out a 

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candle. 
You can let your feelings go. 

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You can do various techniques 
and there are a gazillion of 

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them to unwind from your 
programming to change your 

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thoughts. 
You can direct your attention 

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away from the feeling where the 
thought you can remember. 

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That feelings are just thoughts 
or images in your head that you 

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believe and Sensations in your 
body and put different thoughts 

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and images in your hand. 
There's so many ways that you 

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can let a feeling go in the 
Sedona Method. one of the main 

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techniques is, could you welcome
this feeling? 

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In this moment, as best, you 
can. 

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Could you let that feeling go? 
Would you let that feeling go? 

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When yeah, it can be that simple
it can't be that simple. 

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Another Stone in method 
technique which is one of my 

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favorites is to vacillate 
between the air quotes positive 

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in the air quotes - A lot of 
people have issues with their 

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body. so, you would I hate my 
body. 

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I love my body. 
Can I allow myself to love my 

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body as best I can in this 
moment? 

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Can I allow myself to hate my 
body as best I can? 

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In this moment, I love my body. 
I hate my body, I love my body, 

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I hate my body. 
Spoiler alert, that's also a 

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diffusion technique from 
acceptance and commitment 

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therapy. 
And then after a while, it 

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starts to become some sort of 
nonsense and or there starts to 

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be some space. 
The thought or the feeling so 

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that you can then choose what 
you would prefer to attend to 

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feelings are just feelings. 
They are not you. 

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They are not facts and you can 
let them go. 

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And what do you put in their 
place? 

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Choice. 
Choice. 

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I feel like something terrible 
is going to happen if I get on 

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that airplane. 
Okay, let that feeling go. 

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Now, will you choose? 
You can choose to get on the 

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airplane or not, but how much 
better is it going to be for you

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and your well-being? 
If you make that decision in 

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peace rather than making that 
decision and panic? 

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Feelings are just feelings and 
you can let them go. 

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This episode is getting a little
long. 

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So I want to jump to what about 
feelings? 

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I like, hmm, the Buddhist Temple
Hospital us that we are 

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controlled by both are of 
versions. 

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The things we hate and can't 
stand and want to get rid of and

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our Cravings. 
The things we lost four and want

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to grab on to and hold onto for 
dear life. 

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Feelings are just feelings. 
Even the so-called good ones. 

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You can let those go to, you 
don't have to cling to them, you

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don't have to reject them all 
feelings. 

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When left to their own devices, 
they arise they fall they come 

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they go and freedom. 
Freedom is found. 

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In the space, where thoughts and
feelings come? 

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And they go. 
You are the Thinker who thinks 

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the thoughts. 
You are. 

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The feeler. 
Who feels the feelings. 

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You are the perceiver who 
perceives the sensations and 

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everything else, arises and 
disappears. 

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That's okay. 
And that's okay. 

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You know? 
What else is. 

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Okay, you, yeah, yeah. 
Alright. 

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Yeah, you were whole. 
You were perfect. 

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You are complete. 
You are worthy and deserving of 

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peace. 
Of peace in your mind, in your 

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heart, in your body, in your 
life. 

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You are worthy and deserving of 
peace. 

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Until next time, you beautiful 
humans. 

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Thanks for being here.