SOAR can be broken down in the following way:
Relax your body. Take a deep breath in. Consciously surrender to whatever tension or discomfort you are feeling without fighting it. Feel the emotions within you. Before surrendering, it helps to first clearly identify what you are feeling, e.g. lethargy, anger, muscle tension, melancholy, fear.
Observe: Allow yourself to purely feel the emotions within you, without judgment. What do they look like, sound like, taste like or even smell like? Use your senses to build a tangible image of them. For example, the anxiety within you may feel like a wet, swampy puddle oozing through your core. Or the overwhelming sensation of clashing energy may look like fierce red fireworks. Remember: observe these emotions without becoming attached to
them. This may take practice.
Accept: As you observe the emotions and sensations within you, accept them. Don’t resist them. Welcome them as temporary sojourners in the temple of your body. Soon they will leave. Nothing ever remains. Remember that.
Release: As you go through the gentle motions of surrender, observation and acceptance, you will eventually sense the feelings dissipating. While very intense and jammed away emotions can return again, don’t let this stress you out. Go through each of these steps again as many times as you need.
SOAR is a technique that must be practiced like meditation first, and a moment-to-moment experience later.
Set aside a few minutes every day (such as in your lunch break at work), and focus on calming and relaxing. There are so many ways you can do this, e.g. through visualization, focusing on your breath, walking on grass, humming, listening to music, etc.