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The final step is the most radical and transformational. Step one teaches us to respect the feeling itself, while step two teaches us to respect how difficult and messy that feeling is in our lives. It’s an honest reflection of the struggle you experience when you feel this emotion. We are acknowledging the fact that this particular way of feeling causes us a tremendous amount of pain, confusion, and/or difficulty. The next step acknowledges and bows to our suffering with this difficult emotion. This also sparks a curiosity and a courageous willingness to be right there in the middle of the fire, so to speak, strengthening trust in our selves and showing us that our hearts and minds are spacious enough to hold the “10,000 joys and sorrows” life will inevitably bestow on us. Basically, we are training our nervous system to learn to stay and relax when things are unpleasant, rather than tense up and immediately try to run away. We let go of the storyline and experience the actual underlying bodily sensations as they arise.
#Simply being guided meditation how to
This first step teaches us how to open fully to the sensations of the difficult feeling. It begins by acknowledging the felt sense of the emotion and introduces a new way of relating to it.
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This particular three-part meditation is a wonderful way to begin to transform the difficult emotions we come across in our lives. When our difficult emotions are not included in our practice, we are missing out on the deep and profound transformation meditation can offer – mainly a new way to hold our pain, which essentially allows it to become fertilizer for wholesome qualities of mind such as wisdom, ease, and compassion. Rather than learning to relate in an open and honest way to what’s arising in the moment – pleasant or not – we instead use it as just another mode of escape meditating in order to bypass the painful parts of our selves. All too often, meditation practice becomes hijacked by this entitlement. We have, as author Ezra Bayda calls it, an entitlement that life ought to feel good all the time. Yet, somehow we continue to believe that difficult emotions are not supposed to be here. This is simply how it goes in this incarnation. We aren’t being punished, nor are we failing at life.
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