When we are in a problem set, we cannot see the solution. It seems to be outside of us. To escape the loop of suffering, we must suspend the notion of an external threat - to become aware that the physio-emotional experience resides within our own being. This is not to say that there is never an external threat. But rather, acknowledging that all sensation arises from within - always.
Claiming responsibility for our own reactivity, making it still through our awareness by simply seeing it "as is", releases the constriction in mind.
We can always drop the story and follow the feeling.
Take 1 breath deeply and slowly, directing the airflow into the ribcage. Then claim this statement out loud (preferable) or in your mind, "This is how I feel right now." Then, Note the level of intensity from 1-10, 10 being extremely upset.
This is how you claim responsibility for the feeling you are having by directing your attention to the body which calms the mind.
Continue to breath this way as you proceed to take a moment to scan your present environment. A majority of the time the physio-emotional life-event, that initially instigated your upset, has already passed and the perceived threat resides only in mind. Realizing there is no current threat to your body calms the nervous system.
Then ask the question out loud (preferable) or in your mind, "Now how do I feel?" Take a new #, noticing the intensity of your upset has decreased.
It always decreases if you follow these steps.
The active mechanism in this practice is realizing the downshift, from upset to serenity, regardless of how slight.
To complete the exercise, immediately shift your attention to something else. It can be completely random and arbitrary. It would be most beneficial to choose an activity that includes physical discharge. Maybe you go for a walk, wash the dishes, run an errand, complete a task or simply take a nice bath. Regardless of the action, the active mechanism here is the immediate shift into a different activity.
What was once believed to be an unknown force, residing outside of your grasp, now becomes an internalized cauldron of alchemical fire - extinguishing false notions of the limited self, resulting in a radiant array of clear, right-minded disposition to the object of interest.
- The Bioenergist