Landmark: Observe Emotions From Outside
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| Landmark: Observe Emotions From Outside | |
|---|---|
| Beacons | Association |
| Realms | Enrollment |
| Lenses | Decentering |
| Guides | Stressful Moments |
| Trails | Learn About Association |
The Landmark of Observe Emotions From Outside you will see negative emotions as something to observe, not something that is You. This Landmark is within the Realm of Enrollment, and is part of the Beacon of Association, more specifically the Lens of Decentering.
Landmark Lookouts:
- Sounds and Sensations: Can you see how physical sounds and sensations are separate from You, and can you see how most physical sensations don't feel "personal" in any way?
- Emotions and Sensations: Can you see how emotions and the sensations they cause are separate from You, and are you (sometimes) able to see how even the emotions themselves aren't You?
It's a rare day when you don't have some stressful moments. Everyone is different, so just prepare yourself for one of those moments with a few steps.
First, right now
- Rub your hands together and notice the feeling. There is a familiar rasping of the skin rubbing against itself. There is a very pleasant sound associated with it.
- Now, ask yourself the improbable question - what do those sensations say about your moral character, about your value as a person and as a friend, your worthiness to pursue your dreams?
- The answer is obvious - the sound and sensation of your hands rubbing together have absolutely nothing to do with your value!
- Hold onto that realization, you're going to use it later.
Read through these next steps, and then when the time comes, go through them again in real-time. Don't try to resolve anything, just practice observing your emotions as an outsider to your own mind.
- The next time you experience a strong emotion - whether it is positive or negative - try and slow down and observe the following.
- What is the emotion? Give it a name.
- How is it making your body feel? Think of a part of your body and a sensation type such as heat or tightness.
- Notice how you were able to observe both the emotion and the sensation it gave you.
- Without overthinking about it, compare the emotion you're experiencing to the sound and sensation of your hands rubbing together. They're all just things happening to your body and mind. They aren't You.
- Now look again at the emotion and how it is affecting your body, and observe it from the perspective of knowing the emotion isn't You it's just something that's happening.
- Relax and allow the emotion to dissipate.