The Emotional Spectrum — A Meditation Atlas of Feeling

The Emotional Spectrum needs JavaScript to draw its sky.

The Emotional Spectrum

Meditation atlas of feeling

Night Line

{{ bannerCrumb }}

{{ contextTitle }}

{{ contextBlurb }}

{{ k.label }}

{{ k.value }} {{ k.of }}

{{ k.sub }}

Mode mix

{{ mx2.n }}

Map by

feeling shapes feeling

Nervous system

{{ lensInfo.label }} — {{ lensInfo.bearing }}. {{ lensInfo.body }} The way back — {{ lensInfo.turn }}

{{ decor }} {{ constellation }}

{{ hoverCard.name }}

{{ hoverCard.title }}

{{ hoverCard.modeLabel }} Tap to open

{{ countLabel }}

Where the map says what a feeling is and which practice moves it, these cards say what it looked like when a real person walked through it — thirty-two stories of adversity, authenticity, resilience and the rest, each closing with its key lesson. Most are drawn from Jay Shetty's On Purpose conversations.

{{ w.t }} {{ w.fig }}

{{ w.title }}

{{ wb.h }}. {{ wb.txt }}

Key lesson

{{ w.lesson }}

Standing on shoulders

The teachers and works this atlas learns from. Every definition and practice on this site is independently written; these are the sources credited by name.

{{ cr.name }}

{{ cr.work }}

{{ cr.note }}

{{ activeCard.heroDots }}

{{ activeCard.name }}

{{ activeCard.modeLabel }}

Not an emotion · {{ activeCard.kindType }}

{{ activeCard.name }}

{{ activeCard.coords }}

This is a {{ activeCard.kindType }}, not an emotion

{{ activeCard.kindNote }}

“

{{ activeCard.remember }}

Practice · {{ activeCard.title }}

The passage · a way to move

{{ activeCard.name }} {{ activeCard.passage.toName }}

{{ activeCard.passage.bridge }}

First move — {{ activeCard.passage.firstMove }}

How you know

{{ activeCard.signs }}

In the body

{{ activeCard.body }}

Common triggers

{{ trig }}

Near & far enemies

The counterfeit that mimics it — and the opposite that destroys it.

Near enemy · the counterfeit

{{ activeCard.ne.nearName }}

{{ activeCard.ne.nearNote }}

Far enemy · the opposite

{{ activeCard.ne.farName }}

{{ activeCard.ne.farNote }}

The behavioral spectrum

Under-expressed

{{ activeCard.under }}

Regulated · chosen

{{ activeCard.shift }}

Over-expressed

{{ activeCard.over }}

Nervous system · {{ activeCard.threatDoor }}

{{ activeCard.pull }} The way back — {{ activeCard.threatTurn }}

How to regulate it — by intent

The same feeling asks for a different response depending on what you want from it.

{{ intent.label }}

Primary

{{ intent.text }}

In-the-moment toolkit

Quick reset

{{ activeCard.quick }}

Reframe

{{ activeCard.reframe }}

Avoid

{{ activeCard.avoid }}

Guided practice

{{ step.n }}

{{ step.sh }}

{{ step.st }}

When it's too much — just be with it

No fixing required. When a feeling is big or unnamed, this one works for any of them — R.A.I.N.

{{ r.sh }}

{{ r.st }}