Opening yourself to what you are feeling is an important first step towards increasing your capacity for intimacy. Take a breath. Notice what you are feeling in the moment. Learn to recognize the sensations, including the bodily sensations, which accompany emotions.
Shallow breathing may indicate anxiety, for instance. In fact, psychotherapist Fritz Perls called anxiety “excitement without the breath.” The next step towards lowering the walls and increasing the intimacy in your life is to become more comfortable with sharing your feelings with others.
Take responsibility for what you are experiencing rather than attributing it to someone else. Keep it simple and direct. Remember that emotions don’t always have to be monumental things; sharing your feelings about a piece of music or a movie you’ve just seen with a friend can be a great way to gain more experience....
If you develop greater capacity to communicate your feelings with others, you’ll soon find that people do one of two things. Some folks will reciprocate and share their feelings. Others will not, and may even feel uncomfortable with your “opening up.” Don’t allow others’ responses to put you off-track.