In this exercise we're going to be working with an emotional trigger.
This trigger can be any situation at all that we find painful,
Whether our experiences with a particular person or a kind of injustice that has occurred.
It can be any thought that brings with it painful feelings.
And we're going to be using this trigger during the exercise to gain insights into our own mind.
So before we begin,
Just make sure you have a trigger in mind.
And once you've decided what you'd like to work with today,
Just making sure you're comfortable sitting on the chair or on the floor,
Keeping a straight back,
Your hands resting comfortably,
And just closing your eyes now.
Notice whatever you happen to notice,
Whether it's sounds,
Sensations,
Emotions,
Thoughts or feelings.
And now bringing your attention to the breath.
Just clearing out the mind a little by keeping the attention on the breath for now.
Just keeping still with the body.
And now loosening your focus on the breath a little.
And just bring to mind the issue that you have chosen to work with today.
Notice what feeling comes up.
Become aware of the pattern of physical sensations of this feeling.
Give this pattern of physical feeling your complete bare attention.
What is it that you are experiencing?
And now we're going to drop in a series of questions about this trigger.
And rather than try to think up an answer,
We're just going to allow answers to appear and see what comes up.
What is it that I'm craving?
What am I pushing away?
What am I not pushing away?
What am I not seeing?
Why is this a problem for me?
What can this tell me about my own mind?
Now remember that none of this is about bypassing our experience or excusing what has occurred if there has been an injustice.
But it is about uncovering insights into why this impinges on our own mind the way that it does.
Taking responsibility for the mind in this way requires a degree of bravery.
But it is fundamentally what allows us to resolve the issue and what moves us in the direction of spiritual growth.
The more we take responsibility for our mind,
The more resilient we become to the challenges of the world,
And the more clearly we are able to see situations and other people as they really are.
As they really are.
So now just coming back to the room,
Noticing the space around you,
And opening your eyes in your own time.
