Regardless of what else is happening--how you are sitting, what is happening around you, always return to feeling whatever is present. As soon as you feel, there is expansion.
We often have the impression that there is something a bit dangerous about some of our feelings. In fact, its our thoughts about our feelings that can be harmful or misleading. Feelings are a form of energy and a navigator.
Feelings do need to be felt in order to know wholeness. As soon as you feel without the labels and ideas that you hold about feelings, there will be a shift in your energy, and there will be a sense, very subtle at first, or movement.
It is the denser, thicker or darker feelings that really call for transformation. When we can touch to them without our usual attempt to medicate, or fix, or argue with them, they have no choice but to become your ally.