Practice notes

Bear and endure emotion

(These practice notes are only for those already engaged in the practice)

 

Bear and endure emotion

Start with mild emotion: little disappointments, frustrations, annoyances or irritations.

Whenever you catch yourself affected by emotion (speaking, behaving or thinking emotionally) open yourself to it.

Do not express it.

Do not suppress it.

Do not distract yourself from it.

And do not try to numb yourself to it with drugs (alcohol or recreational drugs).

[NB – if already taking prescribed medication you are strongly advised not to try to stop it rapidly. You will almost certainly be able to stop it in due course, particularly when enough inner emotional strength has developed in you from doing the practice. Even then, the problems of withdrawal can be so severe that you should have expert advice on how to reduce and stop taking it – go to Contact and ask for advice.]

Keep your eyes open, open your hands and your chest. Open to the physical presence of emotion in the midriff and then remain open to it as you get on with what at this moment is being doing.

Accept the emotion willingly, together with the moods and feelings it gives rise to.

Say, ‘Yes!’ and keep your eyes open as you bow from the waist.

Address the emotion in the body with respect as you say the following:

‘Please fill me up.’

‘Please do whatever you will to me.’

‘I will not fight against you any more.’

‘I will not push you away or reject you any more.’

 

‘I will not turn my back on you any more.’

‘I will not run away from you any more.’

‘I will not desert you any more.’

‘But I will not let you out any more.’

‘I will not let you control what I say, what face I pull, or what I do.’

‘And if you go to the head and fuel thoughts, I will not pay attention to them any more.’

Develop and cultivate an attitude of acceptance of emotion, an attitude that is the opposite of what you have probably been doing all your life.

None of this can be done in front of other people. However, if sitting you can say ‘Yes’ silently as you bend down and touch your ankle (as if scratching it), keeping your eyes and hands open, or if standing, do the same by bending down and touching the side of your knee.

Develop and cultivate an attitude of acceptance of emotion, an attitude that is the opposite of what you have probably been doing all your life.

Through regular and frequent practice this complete change of attitude will occur in you. You have to mean what you say. You have to put it into practice by doing it until it is done naturally and sincerely.

Let the emotion fill you up. Let it fill the whole body with you in it and so its presence comes into full conscious awareness.

Do not fight against the emotion any more; do not try to get rid of it.

Do not desert the body; do not turn away from the heart (the seat of emotion); stay there and let it do whatever it will to you.

Keep good form in posture and composure. Do not collapse, breakdown, fall apart or keel over. Keep trying as hard as you can with this.