Michael Brown has some amazing lessons on this. His book the Presence Process is a very powerful process of learning to be in your emotional body.
LANDING OUT OF THE MENTAL PLANE
When we consciously observe an upsetting experience we real eyes there are three distinct aspects to it; a physical, mental, and emotional:
The physical aspects are the circumstances or person/s that triggered the upset, and they are also the physical behaviors we are considering initiating as a consequence of whatever occurred.
The mental aspect is the story we are telling ourselves about what happened, who did what, why it happened, and whose fault it was.
The emotional aspect is how this upset is causing us to feel. The emotional aspect of any upset is accessible to us as both an uncomfortable feeling state, and emotion which we may call fear, anger, and/or grief, and as a corresponding physical sensation anchored within our body.
Grounding ourselves out of the mental plane requires dismissing the physical and mental aspects of the upset, and simultaneously consciously cradling the emotional component. In other words, releasing our attachment to both the story we are telling and to the behavior we are intending to reenact, while simultaneously maintaining the focus of our attention upon the felt-aspect of the experience, whether we perceive this felt-resonance as fear, anger, and/or grief, or as a sensational state within our physical body.
To initiate this encounter with the heart it is recommended we tend to our garden for a few minutes at the beginning and the end of each day, and also in the midst of any unexpected upset. This is how simple it is:
We sit comfortably in a quiet place where we will not be interrupted. (If we truly seek to be authentic when entering this practice, we switch our cell phone to "off". Otherwise, we are just doing this because nothing else is currently stealing our attention.)
We recall an upset, whether it is something that happened recently, or something currently festering within our physical, mental, and emotional experience.
We drop the story and the details of the physical events surrounding it, and instead place our attention fully on "how we feel about it".
Where seek out where we feel this discomfort within our body? We place our attention within this location and "cradle it".
While keeping the eyes of our heart upon the uncomfortable feeling within our body, we simultaneously keep our physical eyes open, and in a relaxed manner, we observe the world before us.
We observe how the inner feeling moves, and how, as it does, the outer world simultaneously increases in presence.
When we stray off into the mental again, we gently bring our attention back into the inner feeling within our body and simultaneously upon the presence of the outer world.
We cradle this experience for as long as we feel necessary.
NOTE: If we do not have an upset to consciously work with, we enter the practice by consciously placing our attention within the center of our chest and hold it there, following the above instructions, until we feel complete. The practice of consistently placing of our attention within the center of our chest is equally powerful in initiating "the death experience" that invites the blessing of rebirth within all unintegrated aspects of our life experience.
I hope this helps.
Linear Mode
