Shadow work
 
First, let me start with a little motivation.
Why should I care about emotional healing? What is there for me to get?
Well, how about unconditional happiness, and wellbeing, much clearer communication, emotional awareness in social situations, and many more things you can't even fathom?
Just to compare it with a self-liberated state - it is different from detachment in my understanding. Liberation will detach you from the duality of life. Through emotional healing, you can move from the bottom of the emotional spectrum, all the way from depression to bliss.

So yeah, buckle up, and enjoy.

The emotional spectrum
In essence, there is only one emotional scale, in the lower part there are emotions such as sadness, anxiety, pain, loneliness,... and on the upper half you get the "good shit" - joy, love, glowing, warmth...
So there is not really a need to identify every emotion such as "depression, sorrow, anxiety...". You can! but It is not a requirement. 
All you need to do, every time you are feeling an emotion, is to ask yourself: Is this emotion moving me in the direction of bliss, or depression?
That is all the "EQ" you need.
                                                                                                   
Claims I am making in this guide that need to be understood.
1. Majority of your subconscious mind = Your body and your nervous system, including cellular memory.
2. Every emotion that is released in one moment, can never come back to haunt your life again. At least in the same limiting and painful fashion.
Thoughts
How do thoughts fit into the shadow-work/healing paradigm? Well you can imagine thoughts being this endless stream of water in your head. RIVER, that's the word! =D.
And your emotions are either a factory that is pouring in toxic waste and polluting the beautiful crystal clear water, OR a light, that is giving the water healing powers. 
Now I don't know how about you, but I will always pick Light over Toxic waste. Of course if you don't then this topic might not be for you :-p.

Beliefs (especially negative/limiting/lack beliefs).
Belief = a repetitive thought that is a manifestation of an underlying emotional/energetical cause. 
Later on I will try to guide you how to take on, and release negative core beliefs.
Essential requirement for emotional healing
FBO!! - Full Body Awareness

Now what da heell u talkin about?????
Full body awareness is simply your attention  no longer residing only in your head on your thoughts, and outside of you, but also in your body. It is the essential mindfulness skill. You can develop this quite easily through meditation, doing body-scans whenever you remember (A great tip is to set a reminder on your phone for every hour of your day, and every time it rings, you just run a quick awareness scan of your body and your feelings).

NUMBER ONE PRIOTIY.
For healing to be effective IT HAS TO BECOME your number one priority in life. This allows you utilize every time you get triggered, and get the most out of ordinary every-day situations. And if it isn't clear already, THERE IS NOTHING MORE IMPORTANT YOU COULD EVER DO IN TERMS OF SELF-IMPROVEMENT AND FROM A CERTAIN ANGLE ON YOUR PATH TO LIBERATION. 

How do I get to feel good all the time?
So you wanna feel good? Well you are not the only one, and YES YOU CAN! Don't listen to the people who say "ooh well life isn't all rainbow and unicorns." You can literally choose that reality for yourself. You can feel great, ALL THE TIME.
 
Total and absolute self-love. 
This should be done on two levels.
1. You create something I like to call Meta acceptance. That means total and absolute acceptance of yourself in all situations. Practically this means, that whenever you are feeling down, you can accept yourself without judgement, whenever you screw up, you choose to accept yourself, but that doesn't end there. If you screw up, and beat yourself up, you choose to accept your beating yourself up! See why "meta"? <3.
The self-acceptance chain runs a little like this:
You find yourself in a emotionally disturbed state. Your thoughts are among the lines of "I am not good enough". >> "Oh stop, don't think of yourself like that!".
The way you apply meta acceptance is - First accept the thought of "Oh stop, don't think of yourself like that". (If you want something a little tangible for acceptance you can mentally hug the thought.), and once that thought is dealt with, you move onto the other thought of I am not good enough. And you accept that.
2. Acceptance of your body and feelings.
https://www.youtube.com/watch?v=GcNGtZPPSS8 - Leo's visualisation works perfectly for this stage of self-love.
Basically what needs to happen is the activation of your heart-center and then spreading the "love feeling" to the rest of your body. 

Why should one love himself? Because he is already perfect. He is always the most exact expression of god that he chose to express in the moment. The most perfect and beautiful creation, that has never ever existed before, and never will after. A complete, blissful perfection in the eyes of The one. Side note - self-love is a skill, that will grow and fluctuate throughout your journey. That is natural and nothing to be alarmed of.
Hammer it down with a visualization!
Healing is in essence an inaccurate concept. There is nothing wrong with the "unhealed" one. When you decide to take up on healing, you are choosing a different perception, different quality and embodiment of life, and different energetical configuration of your being. It is not better, nor worse, that is why we choose our suffering, as well as we choose our bliss. We choose healing because DAMN IT FELS GOOD! (And from that standpoint only can you make an argument that the "healed" state is a better one, because it is in the direction of your intuition, which is nothing else but following what feels good).

So every day, you choose to step more into the reality of a better feeling energetical state. Into the blissfulness of being.
How?
VISUALIIIIIZE! <3
Let's assume that there is such you that is fully healed, fully recovered, fully on the bliss side of the emotional spectrum. The you that is passionate, alive, joyful, fearless.
How exactly does the embodiment of these qualities (or any other of your choice) feel?
How does it feel in your body? What kinds of thoughts are you having? What kinds of people do you hang out with? What is your financial situation? What is your family and relationship situation? What does it look like when you communicate with others? What kind of job, or what kind of person are you in a job? How assertive are you? How responsible and sensitive are you? And so on...

Use the miracle that is your imagination, visualize that you are already embodying every single quality you desire to embody. Imagine that you are blissful, joyful and peaceful. 
Every single day, whenever you remember, just imagine this YOU! This YOU that you know you came here to be, and imagine that you are ALREADY living that paradigm.
This allows you to stay motivated, make it number one priority, and will have a healing effect within of itself. 
And through the visualization - Allow yourself to raise your standards. Give yourself permission, that you truly deserve to feel amazing. You truly deserve to have an amazing life, you truly deserve to be the one you know you came here to be. Through visualization, you create an end-version of yourself. This will allow you to use all the necessary means to get you there. It is the end-result that inspires means.


Breath-work

Breath-work is an essential part of the healing process. It allows integration and gets the suppressed emotional energy in your body moving.
Pranic breathing/visualization - An exercise to be used whenever you feel an emotional trigger in your body. This usually happens in the stomach and abdomen area, but not exclusively.
1. Close your eyes, and make yourself aware of all the feelings in your body. Identify everything you choose to work on in the moment, anything unpleasant or limiting.
2. On a count of 6, take a deep breath INTO YOUR TUMMY!!!!!! while visualizing All the emotions rising up!
3. On a count of 6, hold onto everything you have been meaning to rise up while holding your breath.
4. On a count of 6, breathe out, while letting go of everything you have been holding onto. Then hold your breath for 3 seconds, and breathe normally for a little while (doesn't need to be more than 2-3 breaths).
5. Repeat the whole process until it feels redundant. I highly recommend doing this practice daily.
Sidenote: It helps if you calm your mind before the exercise through any means you find fit. 
  The Wim-Hof Breathing technique
This is for an advanced stage of already initiated healing. I do not recommend this exercise for the initiation of the healing process. If you feel that it resonates with you and fits your needs, then by all means use it any time you deem appropriate.
1. Breathe in the full capacity of your lungs, and breathe out instantly. Repeat the whole process 25-30 times, until your head feels a little dizzy.
2. Breathe out your last breath from the previous step and hold your breath for as long as it feels comfortable.
3. Go back to n.1 and do the whole cycle again. Repeat for at least 3-5 times.   
LEARN TO LISTEN TO YOUR BODY
This is a very simple but crucial part. Get yourself into a habit of making choices based on what feels good in your body, and you can turn your whole life into healing, making the process much quicker, and more intuitive.
IN ex. you wake up, you do your morning routine, and you don't know what to do next. Move your awareness into your body, and ask yourself "what would feel the best to do next?". There might be answers such as drink a glass of water, have sex, go for a walk, masturbate, go socialize, etc.
This can at times get tricky, and that is when we are presented between a dilemma of Egoic vs. Authentic choice. Imagine that you are in a restaurant, and you can either choose to eat a cake or a salad. Now there are instances, where eating the cake would actually be an authentic choice. It is completely fine. But let's say you are trying to shed some weight, and naturally eating a cake would feel good! Right?! Well Then follow this principle. Will it also feel good 5-30 minutes after I made the choice? (eaten the cake..),
 
And heureca. A simple guidance system to navigate your whole fucking life, to get yourself asap to your highest alignment.

How to deal with negative/lack beliefs

First a quick guide to make yourself aware of your limiting beliefs - Let's say there is something that disturbes you. Maybe your spouse doesn't text back and you feel bad about it. So you calm your body and mind, and start enquiring within. 
Why am I feeling bad about this?
>> It feels like they don't love me.
If that is true, why is that so bad?
>> Because with no love my life is meaningless.
If that is true why is that so bad?
>> Because that would mean I am not good enough.
If that is true why is it so bad?
>> I am not good enough
This was just an illustration, your enquiring process will probably be much longer and have perhaps several dozens of questions, you might check out Katie Byron's process that she calls The Work.
So you've got this belief that you perceive as limiting, and decided to do something about it. Great!!! ADMIT DEFEAT.
You cannot win over a belief in your subconscious from the stand-point of This is not true! I will fight this! Because in essence, your subconscious has so much more power than your conscious mind. You can't override it with brute force. So admit defeat. The belief is there. You do not believe you are good enough.
After admitting the defeat there should be (there may be exceptions so don't take this as a rule or confirmation of "I am doing it right") a sense of relief. Because you have been running from this belief your entire life, trying to prove it wrong. But now, when you admit defeat, there is no longer the need to accomplish anything in order to escape from the belief. There is acceptance. There is a little more peace.

Now when you are aware of your thought of "I am not good enough", trace the thought back into your body. Close your eyes, and follow the trail of your emotions. How does that thought make you feel? What are the underlying emotions behind this belief? This might take a while to take an effect, but sooner or later, you should arrive at an emotion that can be worked with.
AND THAT is when your breathing exercises kick in.

What should follow is a lot of release of unconscious emotions. Your most cathartic moments are the ones when you are overwhelmed with emotions. 
 
 
List of cathartic actions/events/situations
Journaling and writing down thoughts in free association Tingeling or weird sensations in the body Speaking in tongues CRYING shouting outbursts of anger panic attacks unexplainable fear obsessive thinking unvolutary body movements strong urges (such as you have a strong urge to do something, or bark, or run,...) puking diarhea hyper horniness hyper sensitivity feelings of love feelings of resentment feeligns of disgust feelings of victimhood halucinations feeling sick feelings of stiffness and many many more :o) Desire
Desire. Ooh Isn't this one the favourite for the "spiritual folks" to pick on! =D.
I MUST BECOME DESIRELESS
DESIRE IS THE SOURCE OF ALL SUFFERING
DESIRE IS BLUEBLAHBLOHBLA EWW
SUPPRESSION
SUPPERSSION
EGO SUPPRESSED
AAH  #NOMIIIND #BUDDHA #SoEnlightenedRnLikeOmg


The belief in lack is the source of all suffering.
- Bentinho Massaro

What do you make of this one?
The belief in lack is the cause of all suffering.
Is that clear? Like... do you understand how deep this goes?
When you are born, you don't really believe in that much of lack do you?
You prolly don't believe that you lack money as a kiddo. You probably don't believe that you lack sex, or that you lack comfort (ok debatable). But surely not as many things as you seem to be lacking now.
Desire is the driving force behind all action. Without desire the universe would literally could not exist. What's the problem then?
Lack based desire vs. Inspiration based desire.
All of suffering is an illusion, because it is based on lack. Which IS an illusion. You can never truly lack anything.
If lack were real, happiness would not be a possible state of mind. I can prove this to you! Lack is truly an extremely illusory state of consciousness.
 
Right now, 
as you are sitting behind your computer screen!
Are you lacking a big shiny red apple in your hand?!
No?
But it is not there? (unless this is a fucking huge coincidence in which case Im highfiving you)
So how can you not lack it? If it is NOT THERE!
Well you don't... probably. You are not in a "state of lack of the big red shiny apple" that would be driving you crazy.

So how come you can lack anything else? Like money? Or love? Or anything what so ever?
Can you see the illusory state of mind?
Lack cannot possibly rationally ultimately exist. 
Conclusion?
Desire is OK!
There is nothing bad/wrong/untrue about desire. The trick comes in distinguishing lack based desires and inspiration desires. 
To be fair, as of now, most of your desires are probably going to be lack-based. And that is fine. It is a great tool for growth and healing.

How to exploit desires for growth

1. Every time you feel bad about a situation, ask yourself "What must I believe that I lack right now?"
And realize that it is a one big lie. You cannot lack anything. And even if you did lack something, wouldn't the most logical thing to do be just straight up getting the thing you think you lack? Instead of reminiscing and feeling bad about it?
Find out what you perceive you lack (let's use the example of companionship) "I believe I lack companionship." If it were true, that I truly lack companionship, what would be the most logical course of action? >> Go out and talk to people Ok great why don't you do it? Looads of self-sabotaging thoughts and behaviours probably will kick in. >> I don't wanna go out, people don't like me, I am shy, I am introverted, I can't make friends, I don't know anyone, I am a loser etc. See how the perceived lack was what created the suffering? It wasn't the desire itself. It was the belief that you lack companionship. 2. Every time you desire something, even when it is based on lack, follow it. Do NOT SUPPRESS YOUR DESIRES. That will truly result only in self-sabotaging and self destructive behaviours that will lead to more emotional issues down the road.
Every time we desire, we don't in actuality desire the object of our desire. We desire the feeling of having the object.
If I want a car, I don't actually want that car. What I truly on a deeper level want, is a state of freedom, or worthiness, or security,...
Can you activate that feeling of already having that car within your being, WITHOUT actually having the car?
Yes you can!
Visualize, breath-work, mindfulness, breath-work. 
What does it feel like to have that car? What are the sensations in my body?
What kinds of thoughts are coming up now when I have it?
What is between me, and the feeling of having the car?
Is it the feeling of "I am not good enough"? Or the thought of "I am not worthy"?
 
Once you arrive at a conclusion, healing can start, lack can be purified, and desire will be used to it's maximum to grow you, and to teach you your lesson.
 
side note: You can motivate yourself through realizing that once you get yourself into a state of mind where you "already have that thing you desire" without lacking it, it will be SO MUCH MORE EASIER EFFORTLESS AND FLOWING to get that thing in the external reality, that it really doesn't make any sense at all to keep believing in lack.

 

To understand 2017, you must understand the years before that.
 
2014 - SURVIVE
It was the year that I had athletics ripped away from my life
It was the year that I saw my parents get divorced
It was the year that I had my grades plummet, at the time ruining what I thought were my chances for a good career
It was the year that I broke up with, at the time, the love of my life
It was the year that I thought life was meaningless, the world was meaningless, and that I was meaningless
It was the year I almost killed myself 
 
2015 - WAKE UP 
It was the year that I began following actualized.org.
It was the year that I invested in the reading list
It was the year that I invested in the life purpose course
It was the year that I began  to watch every single video I could.
It was the year that I was getting ready to finish college and began experimenting with my own business ideas
It was the year that I was just beginning to wake up to a better life.
 
2016 - NAIL YOUR VISION
It was the year that I truly began to explore the nature of consciousness.
It was the year that I experimented with psilocybin, LSD, DMT, and several monster doses of 5-meo DMT
It was the year that I created a 5-meo-DMT neurofeedback protocol 
It was the year that I studied under zen masters like Brad Warner, Doshin Roshi, and Peter Ralston
It was the year that I discovered who I really was on an existential level (THAT)
It was the year that I recognized the importance of personal values. 
It was the year that I began to understand the nature of true contemplation.
It was the year that I began to figure out a real vision for my life beyond just money or power
It was the year that I began writing my thoughts down religiously
It was the year that I began to realize that its possible to have abiding, joy and love for oneself -- and truly grasp what that feels like. 
 
2017 - PLANT THE SEEDS
It was the year that I earned better life by embodying my self-derived philosophies
It was the year that I got comfortable with Not Knowing. 
It was the year that I doubled down on the importance of taking 100% responsibility 
It was the year that I got a perfect score on the MCAT after 550 hours of study
It was the year that I competed on American Ninja Warrior and Broken Skull Challenge
It was the year that I worked as a photographer then a cognitive neuroscientist and now a professional videographer 
It was the year that I began seeing out of the eyes of yellow, then turquoise, and now Coral
It was the year that I cleaned my room each morning, slayed my dragons each night, and saved the girl in the long run.
It was the year that I began dating a turquoise woman (and my fucking god it's so much better than dating someone at lower level.)
It was the year that I began waking up everyday excited to know that I could die that day
It was the year that I realized that life = happiness
It was the year that I realized that love = a behavioral commitment to raising the quality of a being, no matter what and for no particular reason
It was the year that I quit sugar
It was the year that I quit the porn, masturbation, orgasm cycle
It was the year that I quit sleeping in
It was the year that I  finally understood what 'take 100% responsibility' meant on an existential level.
It was the year that I finally became 100% financially independent.
It was the year that I realized that ultimately everything we do is an attempt to recreate joy in our lives as an expression of love for our life, the people around us, and the world itself.
It was the year that I realized that all work, all development, all things come down to simply loving oneself unconditionally and seeing yourself, the world, and everyone as perfect yet still able to get better. Perfection is a process of improvement, not an end goal.
It was the year that I realized that there's no proof, no contemplation, no lover, no teacher, no exercise, no psychedelic, no practice, no accomplishment, no thing at all that can make you love yourself or show you why you love yourself because unconditional love is unconditional.
It was the year that I realized that nothing can take away the fire of unconditional love that lies at my very core because everything that would try to take away that fire would just be more of that fire itself.
It was the year that I realized that this is not some teaching and that any explanation of the above is useless, as seeing, feeling, and being the fire that burns is an experiential thing that goes beyond all talk and all philosophy yet is available at all times.
It was the year that I realized that that is enlightenment. That conscious existentence is itself just a ride meant to show you the strength of that fire and that such existence is enlightenment thus everything you have ever consciously experienced is itself enlightenment and the entire universal consciousness of all things possible in all times in all possible realms is enlightenment.
It was the year where I stopped trying to become enlightened because I AM. (Then again, if you're on this forum I can basically guarantee that you're not mentally ready enough to appreciate what it means to stop trying. So don't listen to 99.999% of the fools who parrot the words 'stop trying to become enlightened' --- It's only through all of the trying and all of the struggle that you'll even begin appreciate why it is that there's nothing to try for when it comes to loving yourself and the world for being perfect yet capable of getting better. So give it your best, do absolutely everything you can, and then you'll get that all you have to do is see that you've been perfect this whole time. To skip straight to the end ruins the fun; there's no shortcuts when there is no path.)
It was the year that it became normal for me to cry out of pure joy while living everyday life. 
It was the year that I could truly say I no longer need actualized.org although its nice to visit every once in a while.
 
 
What about 2018?
The theme for this new year:
DON'T TRY. EXECUTE.
 
So thanks, @Leo Gura
P.S.
I'd like to chat with you about some very interesting ideas I had regarding spiral dynamics levels past turquoise. I genuinely believe I can help you with the new level, as its part of my own life purpose to get a minimum of 100 men and women to Coral before I die. I'm pretty sure I'm the only person on the planet who could help you with this, as no one else understands enough about spiral dynamics and is high enough to help you. 
P.P.S. for anyone else curious
The difference between Turquoise and Coral has a lot to do with facing death everyday through some form of BODYMIND practice like martial arts, big wave surfing, or extreme hiking, That is, whereas Turquoise faces death form the perspective of the MIND BODY as by psychedelics or meditation, coral level people face it in a "physical" sense from the perspective of the BODYMIND. So whereas I might place Ramana Maharshi at Turquoise, I would place Bruce Lee at Coral because Bruce Lee can understand everything RM is talking about regarding consciousness, but RM won't recognize everything Bruce Lee might talk about regarding moving his body toward an opponent. Both have experienced death from the MINDBODY perspective (deep meditation), but Bruce practices death from the BODYMIND perspective (a rear-naked chokehold, for example) and thus Bruce is at a higher level. 
Moreover, the levels past Coral are bad ass versions of the lower tier levels, but they can only be accessed once one gets down to the physical embodiment of one's philosophy as by Coral level thinking. I know you know that, but the actual vision of what it looks like is the key here and that is what I'd like to talk to you about over Skype (there are body language nuances that I won't be able to convey through text). 

Hey guys. Hope you're all good. After my awakening and permanent self-realization in May, 2017 my spiritual interest died down a lot. My participation on this forum went down, my spiritual practices came to an end and my whole journey imploded. This happened because I found the answers and tranquillity I looked for when I started. The answer that awakening and permanent self-realization gives you is the vanishing of the question you posed in the beginning of your journey. Your whole conceptual world comes to an end (mostly) and you live, think and talk mostly spontaneously and not pre-mediated. That's quite nice.
In the beginning of this new phase I had to adjust my entire life to this situation, so I needed quite a bit of time for that. A lot of new experiences and perspectives opened up to me and I took my time to investigate those. Right now it's the end of 2017 and I am still stable in non-dual awareness and mostly not contracted in my body. I also start to deepen my self-realization and push it towards "God Awareness" to go on with my journey. So I figure it's time to let you in on the techniques I researched and developed shortly before I woke up and that helped me to wake up permanently.
+++ Enter Azrael's Awakening Anchor #1 | How To Solve Emotional Suffering +++
I'm a big proponent of meditation. It's a great practice and the basis of everything we do. If you cannot sit with yourself and enjoy it, how can you ever understand your self? However, as we meditate and go on with our journey it gets clear that regular meditation is too slow and mild of a practice to give us the transformation that we want. That's why we have to develop accelerators on top of this basis.
The process I'll describe in a second is such a accelerator. It was developed by myself in January - February of 2017 and is based on a few other practices I know. It's main purpose is to solve emotional suffering and contraction of energy in your body. One of the big reasons you are not enlightened and always go back to sleep after a temporary awakening is that your body and mind are full of contractions that keep your ego in place. It is the energetic anchor in the nervous system that makes your ego, persona and body feel quite real and connected. It also makes your suffering feel quite real.
The method was tested on myself, @Huz and a friend of mine. I used it maybe 5-10 times in a span of 3 weeks to get rid of a lot of emotional suffering and contraction in my body. I did it with @Huz and he did it on himself as well and it died down most of his social anxiety almost instantly. My other friend cured most of his anger and had weeks of temporary awakening experiences after we did the technique once.
In my opinion the technique works best when you do it on someone else. The shift that happens seems to be deeper and its good to have someone to lead the process. However, it is possible to do it on yourself and still have a lot of changes happening. I am thinking right now to give away 3 free skype sessions for you guys to do this process - led by me. If you are interested, let me know in the comments. Also, I'm thinking to make a product out of this and help people with this process over a couple of weeks + consultation (also via a series of skype sessions). So if you'd be interested in that, let me know as well.
+++ The Technique: An Interview With Your Inner Children +++
The process is rooted in the observation that all of the egoic and unintegrated roles that your ego plays arise from an contraction of your basic emotions
fear / sadness anger / rage happiness / inspiration love Every role that you play takes the raw energy of a subset of these emotions, contracts them in your body / mind and lets a thought story arise out of this contraction to express the energy. The problem is that these roles -> thought stories -> contracted emotions -> raw contraction of energy are anchored in your body / mind (aka nervous system) and get triggered all throughout your day. Because you have a lot these contracted roles and one role can trigger another role, you live in the illusion of a conceptual world of suffering.
if you were to experience a subset of these 4 basic emotions in their uncontracted normal form, you wouldn't suffer. You would only have an intense, emotional experience. That's why it sometimes feels good to be in anger / rage or to melt in fear / sadness. Although other times, it seems like it destroys you (-> contraction).
Based on this conceptualized observation, we need to find a way to unravel these contractions to let them out of your system. One very direct way to do this is to give a subconscious, uncontrolled emotion a conscious voice to express its situation and to understand its position.
+++ The Technique's Technicalities +++
The actual technique works in the following way (if you do it on yourself).
Sit down comfortably on a chair / cushion. Repeat the following steps for every basic emotion {fear / sadness, anger / rage,  happiness / inspiration, love} Close your eyes and visualize a moment in your life in which you experienced the current emotion very strongly. Let your whole body sink into the emotion. Let it arise where it typically arises in your body. Think the thoughts it triggers when it comes up. In other words: Let the damn thing come on. Interview the emotion. That means ask the emotion a question and then answer the question from the standpoint of the emotion. Your questions should aim to "get to know" the emotion, its purpose, goal, its relationships with people, other emotions, yourself and the work that it does for you. Find a way with the current emotion to work better together with it in the future. That means work out a solution so that it can flow freely and you can live with it uncontracted and free. Open your eyes, stretch, think about what the emotion said and how you can live with that and go on with the next one. When you start working with this technique you will have to "play" the emotion's role. That means that you ask a question and you have to answer it from the perspective of the emotion. After doing this for 2-3 minutes, the emotion will come on so strongly that it'll take over and it will feel very real. I had numerous psychedelic-like experiences doing this technique. You might also experience big shifts in consciousness / awareness + a big opening of your body.
+++ An Interviewer's Template For Each Emotion +++
To make the process even simpler, I'll share with you a template that I developed over time that works quite well. Use this in this order for every emotion you interview and add follow-up / deepening questions for your own usecase:
Question: Who are you? Possible Answer: I am fear. Question: How do you feel? Possible Answer: I feel quite ... Question: Where are you located in my body when you arise? Possible Answer: I typically arise in your ... Question: How and when do you arise? Possible Answer: I come up when ... Question: When was the first time you can remember that you came up? Possible Answer: When you were ... years old, I came up while you were ... Question: What is your job and main goal? Possible Answer: My job is to protect you from ... Question: Do you sometimes work together with other emotions? If yes, with which and how? Possible Answer: Yeah, I sometimes work together with ... Question: Do you have enemies? If so, which ones and why? Possible Answer: Yeah, I hate ...          [...]
Question: What could we do to live more integrated together in the future? Possible Answer: You'd have to ... I hope you get the idea. Your main goal here is to fully understand and characterize every basic emotion and through that integrate it. It's very important when you do the interview, that you speak as "I the interviewer" and "I the emotion" so that you fully identify with your current position. It'll be strange at first, an then it'll be awesome and deep. Trust me.
+++ Further Notes +++
So that's the basic technique. When you do it with someone else over a series of times there are more elements to it. But this is the main bullet that you need to do it with yourself. if you do it formally as I described it, close your eyes throughout the interview of each emotion an then open your eyes at the end of each interview and contemplate what just happened and what to with it. Then get out of your current state (as good as it might feel) and hop on to the next emotion.
Explore how they work together, where they come from, how they contract and how they are triggered. Get the most accurate characterisation of each emotion on the intellectual, emotional and energetic level that you can get. Especially the first few times you do it, get deep and take your time. You'll notice a big release of tension in each sitting and after it which will be permanent.
When you notice throughout the day that you feel contracted, you can also make a mini-interview and just ask yourself "Fear, are you that? Rage is it you? ..." and ask what is happening and why it is happening. That'll in most cases end your contraction pretty fast and bring you an even deeper understanding of your emotions.
--
Try it! Let me know how it works for you and ask any questions that you have. Are you interested in a one-on-one skype session with me leading this? Maybe I'll throw 3 free sessions out there, if you guys are interested and it works for you. Are you interested in me making a product out of this, where we'd have multiple skype sessions with consultations + this technique over a period of time to integrate your emotions completely? Let me know. I will think about that.
Anyway, I'm looking forward to make more of these Azrael's Awakening Anchors to share what helped me to wake up. Peace out and be good to yourself.
Cheers,
Az

@FelixTheCat try this?
 
Posture Meditation
This body-based meditation is a very effective way to get grounded and centered. It encourages an embodied, calm, and open awareness, and discourages disassociation. If you have a tendency to "leave your body," feel ungrounded, or disassociated, this is a good practice. 
Sit with your spine straight and aligned, and the rest of your body relaxed. Keep bringing yourself back to this condition. 
1. Take a reposed, seated posture. 
2. For this meditation, it is very important that your spine is straight. Your neck and back should be in perfect alignment. Your chin should be down very slightly. 
3. If you are sitting in a chair, do not rest your spine against the chair. Sit forward so that your spine is supporting its own weight. Let the muscles of the spine be engaged. 
4. All the other muscles of your body can be completely relaxed. Allow your face muscles to let go, and your jaw to drop slightly, so that your teeth are not touching. 
5. Let your shoulders hang freely, and let your belly be soft and open. 
6. This is the posture you are aiming for, with your spine erect and your body completely relaxed. 
7. As you sit, keep bringing your awareness back to the fine details of your posture. Notice any time your spine slumps even slightly, your head leans to either side, or any other deviation. Correct these gently and repeatedly. 
8. Also notice if any other areas of your body tense up even slightly. If anything is tensing, relax it in a gently and soft manner. 
9. Keep checking in with the body, using your body (somatic) awareness; the feeling in your body. Mental images of your body will probably arise, which is fine, but these are not what you are concentrating upon. Instead, concentrate your awareness in the sense of your body. The sensitivity in your muscles, tissues, viscera, skin, and so forth. 
10. The more detailed and minute you get with this awareness, the better. Each tiny area of the body has its own sensitivity to contribute. 
11. Every once in a while you can zoom out to cover the entire somatosensory field -- the awareness of your entire body -- to bring the overall body back into alignment. 
12. Keep relaxing every muscle everywhere. Use just enough tension to keep your spine erect, but no more. 
13. Continue this meditation for at least 10 minutes, continuously contacting your body awareness. 
CAUTIONS:
If you have any spinal injuries or severe back pain, it is fine to allow your spine to rest in a pain-free position.                    If you find yourself distracted by a lot of mental chatter, you can use verbal labeling as an aid to concentration. 
For example, when checking on the spine, you can say to yourself, "spine in alignment." 
When checking on the body, say, "body relaxed."