Finding difficult emotions and experiences can be the key to reducing their grip on us. Soft awareness about our inner world allows us to embarrass this exercise with Patricia Rockman, MD.
Being familiar with any difficult emotions means gaining interest and interest about experience, as you can visit a new city. Instead of trying to find it at the same time, slow it down by uncovering the new “area” at a time. When you go to embarrassment, you learn that you can sit with uncomfortable emotions, and that they will eventually pass. Over time, you rely on flexibility, self -esteem and yourself. These are the best anti -decisions of themselves that are affected by embarrassment.
Thoughts and feelings are big and terrifying when they are kept in the shadow and the shadow.
Whether you are now facing feelings of shame or a shame you are avoiding, are you ready to know it slightly better? Remember, when thoughts and feelings are big and terrifying when they are left unattended and kept in the shade.
12 minutes meditation: Change embarrassment into self -confidence
- Take a comfortable meditation currency, if comfortable, close the eyes. Start with the body sitting. Attending a body base because you contact the level you are resting on. Allowing the jaw to soften, shoulder blades are in the lap or on your thighs and slipping down with your hands.
- Draw your attention toward the feelings of breathing on the surface of the abdomen. Participating in breath and outside breath, growing and falling of the stomach. Probably allow the breath naturally moving inside and out of the body, as much as you can.
- And now, gently in mind an experience or memory, a time in which you feel ashamed. It may have been the work you did or something else that someone else said about you or you. Whatever is, checking slowly towards this memory, experience, or situation, as much as you can, what are thoughts, what emotions, and check with body feelings.
- Began to discover, without the need to change or fix anything What is being born right now or what is it right here. If there are specific ideas, as much as you can, they experience them as a brain feelings, as events come and go. If there are emotions, names or labeling them when they make themselves famous. Saying to yourself, “shame is,” or fear, anxiety, or crime, whatever is, and stay with them for a few moments.
- And now, passing your attention toward any associated feelings in the body. Investigate them with their friendly interest, knowing about them, whether they are unwanted or severe, you can really know them, if this is possible at that moment.
- If the feelings are particularly intense or strong, Saying to yourself, “This is a moment of difficulty. I can stay with it, it’s already here.” If it is helpful, breathing emotions, spreading in breath and relaxing outside breaths, as long as they are drawing your attention to these emotions.
- If it is very difficult or feels too muchIt is always a choice to focus on the stomach or open your eyes, quit this exercise. Otherwise, continue with this focus towards emotions in the body …
- And now, are returning to the feelings of breathing In the stomach, every breath, rising and falling of the stomach, breathing and breathing.
- And when you get ready, giving attention to the whole body, Here for any and all emotions, rest here in a more broader awareness, if it is available.
- Then gently, with this shameful experience in the background, now ask yourself: Can I be the same as that? (It’s already here, finally.) Do I let him go? (This has already happened.) Does it need to be resolved? Do I have to take any action? If so, what? Can I change my attitude by bringing this experience a different approach? And then open your eyes if they are closed and give up this exercise.
