centering

Exciting events can be disorientating. This very simple exercise can stop reactions getting out of hand and uncover immediate solutions to problems.

Misunderstandings, pride, likes, dislikes and fears can lead to knee­ jerk reactions. We often don't realise we have a problem until we surprise ourselves with an emotional outburst. When we become aware of these conditioned reactions they don't take us over so easily.

an exercise to do when:

•

angry or agitated

•

wanting something that's unavailable

•

feeling excited and pleased

•

feeling a loss or fearing a loss

•

feeling confused and wanting to work something out

to eliminate the misconceptions causing stress and physical or emotional pain.

witnessing

1

whenever you feel uncomfortable, ask “what is this?”

2

note where the sensation is without analysing the reasons for the feeling or blaming anyone

3

note what the sensation feels like (eg pressure, tension or palpitation)

4

stay with this feeling until thoughts, feelings and sensations settle.

5

be open to noticing solutions and possibilities

 

the four stages

1

make an effort

patiently endure

2

be self-aware

notice one’s reactions, even in the midst of turmoil

3

clear the senses

step back and observe - be dispassionate, unprejudiced, open minded - uncoloured by preconceptions

4

surrender - let go

release yourself into a voyage of discovery into the unknown - allow physical and mental activity to come into balance

With practice, instead of reacting to situations you will be able to move comfortably within them. You can step back and do this meditation even in the middle of conflict. Only you will know.

copyright (C) John Brasted 2008
updated 11/06/11