Posts Tagged ‘MEDITATION’

In anger, blood goes to your hands. Fear goes to legs!!!!



From “Emotional Awareness” by Paul Ekman and Dailia Lama:

Ekman: Still another characteristic is that emotions have a set of sensations. We are not always aware of those sensations.

I have developed exercises for developing conscious awareness that you are becoming or are emotional. These are to be used not in place of, but in addition to, meditation.

One of them is an exercise to increase your sensitivity to the sensations in your body so that those sensations will ring a little bell, so you will be aware of “getting”—you know the phrase?—“ hot under the collar.”

The most dramatic difference in the sensations is anger versus fear.

In anger, blood goes to your hands.

It is preparing you to hit.

In fear, it goes to the large muscles in your legs.

DALAI LAMA: So, preparing to run.

EKMAN: Yes, right. That does not mean you will run, or that you will hit.

But evolution has prepared you in this way.

And you can learn to be sensitive to the difference in how your body feels when you are afraid as compared to angry.



Emotions are not only human



From “Emotional Awareness” by Paul Ekman and Dailia Lama

Ekman: “It seems, however, that the emotion system is not fear specific, in that we can become angry in an instant, without thought or consideration, just as we can become afraid in an instant.

So that is my third defining characteristic of an emotion: the initial lack of consciousness when experiencing it.

Another characteristic is that if it is an emotion, it is not unique to humans.

Other animals have emotions.

If it is something that is unique to humans, it is probably not an emotion.

The only emotion that I thought was unique to humans was contempt,

but it turns out that if you have a juvenile chimpanzee make a threat toward an alpha male,

the alpha male shows the contempt expression.”

Still another characteristic of emotions is that an emotion can be as short as a few seconds.

Sometimes it lasts minutes or even an hour, but an emotion never lasts a whole day. If it does, it is actually a mood.

Emotions come and go. People differ in terms of how fast they recover from an emotional episode.


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Knowing the Thought: Shaila Catherine from “Focused and Fearless”

Banded iron: National Museum of Natural History



“You do not need to get rid of thoughts, just cease to believe them.

If you are not seduced by the story that they represent, the thoughts will not disturb your mind.

Tenzin Palmo, a nun in the Tibetan tradition wrote:

There is the thought, and then there is the knowing of the thought.

And the difference between being aware of the thought and just thinking is immense.

Normally we are so identified with our thoughts and emotions, that we are them.

We are the happiness, we are the anger, we are the fear.

We have to learn to step back and know our thoughts and emotions are just thoughts and emotions.

They’re just mental states. They’re not solid, they’re transparent.”




My two cents: We let the emotional storyline go, then explore the body sensations connected to the narrative.

I healed when I stopped thinking about my scary abusive thoughts and emotions.

Introduce yourself to your inner world, this is where we will find healing and wellbeing.



Let’s see thru emotions for a change: Matthew Ricard first



“The second way to deal with afflictive emotions is to dissociate ourselves mentally from the emotion that is troubling us.

Usually we identify with our emotions completely.

When we are overcome by anxiety or by a fit of anger, we are at one with that feeling.

It is omnipresent in our mind, leaving no room for other mental states such as inner peace or patience, or to consider reasoning that might calm our discomfort.

However, if at that moment we are still capable of a little presence of mind—a capability that we can be trained to develop—we can stop identifying with our anger.

The mind is, in fact, capable of examining what is happening within it.

All we need to do is observe our emotions in the same way we would observe an external event taking place in front of us.

The part of our mind that is aware of the anger is just simply aware—it is not angry.

In other words, awareness is not affected by the emotion it is observing.

When we understand that, we can step back, realize that this emotion has no solidity, and allow enough space for it to dissolve by itself.

By doing so, we avoid two extremes, each as bad as the other: repressing our emotion, which would then remain in a dark corner of our consciousness like a time bomb; or letting the emotion explode at the expense of those around us and of our own inner peace.

Not identifying with emotions is a fundamental antidote that is applicable to all kinds of emotions, in all circumstances.



Changing Channels:



My internal dialogue mirrored my abusive childhood, critical and unworthy thoughts permeated my being.

We perceive these judgments as true.

This kind of negative self talk describes those suffering from PTSD, I have encountered.

It is our thinking, our intrusive thoughts that power PTSD, anxiety and depression.

Change this habit of grasping negative thoughts and life will improve.

We get overwhelmed by wanting to heal now, immediately. Many wish a pill could do the job.

Healing feels like a big monster when we try to heal all at once. We fail because we get overwhelmed with triggers firing.

Focus on a small piece of trauma to start.

Bring awareness to the thoughts that appear in our consciousness, minute by minute.

Learn to let the noise go, start making a habit out of being present, in this moment, empty of thought.

Let everything else go for a while.

We heal much quicker using a focused laser approach, rather than a shotgun approach, handling all symptoms at one time.



Change rarely happens without practice!



My Meditation/Mindfulness practice main goal is to choose where I place my attention.

We build focus to enable us to let the noise (thought, judgment) go.

Without this step, our “Ego” controls our life through constant biased thought.

60,000 thoughts a day on average, one a second inundate our consciousness.

Lucky we experience any original, directed thoughts with this kind of distraction.

The “Egos” thoughts are biased, some worthy, many unworthy or negative, but all far less valuable than just being here, empty of thought.

We have to make room, make time, make a space without thought to even realize life has been wasted, judging, narrating, or ruminating.

No wonder we are terrified of sitting quietly, without thought, exploring our own mind.

How else will you heal or find fulfillment?



Purpose needs a plan



When I get lost, caught up in my “Egos” personal upset at someone’s behavior, I have a plan.

When a trigger fired in the past, I had a plan?

Are you prepared when things turn bad?

My plan was based on my purpose.

As Matthew Ricard has opined, our purpose on this planet is to live a happy life (wellbeing).

That means establishing a long gratitude list. It takes time (action) to sit down and create a gratitude list. One bloggers has over 200 things she is grateful for. Special attention is given to the small, maybe minute things that we overlook.

Next my capacity to give is expanded, my awareness of those having less grows exponentially. When I am down, making an effort to give to another shifts my focus from my “Ego” to mindful concerns.

I realize happiness in not an isolated experience. I can not be happy owning a gold toilet as the masses starve outside my plush mansion.

Realize inside our plan, we are all on this journey together, not in competition, not in scarcity.

My plan always had actions, physical and mental actions to return to now, this moment. Doing nothing enhances suffering.

Running, avoiding our fight or flight mechanism is not a plan.

Our plan always involves letting go of the narrative. Followed by observation of our body sensations.

My plan always prioritized the wellbeing of my inner world, not the external 🌍 world.

Handle the small internal things and the external cabal will lose power.

Remember the basic building block of neuroscience, “What fires together wires together.”

Where we place our attention grows, and where we withhold attention withers and dies.

Let the noise flow on through, use the focus we have worked diligently to build to stay present.

It is the journey that is all important not the destination (goal).




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