CD1 05 Meditación de las emociones — Transcript

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1. 0:00Fourth meditation. Meditation on
2. 0:03emotions. We adopt our chosen
3. 0:25meditation posture and try to let go of
4. 0:28any tension. muscular tension that we
5. 0:31are aware of. We become aware of where
6. 0:35we are and mentally settle into our
7. 0:38bodies, here and in the present moment.
8. 0:44Gently, we bring our attention to our
9. 0:47breathing and become aware of the air
10. 0:51coming in and going out, the inhalation
11. 0:54and exhalation happening right now. the
12. 0:59only moment in which we are in direct
13. 1:01contact with life. We identify with the
14. 1:12soothing flow of our breath and let go
15. 1:15of any other thought or worry. Next, we
16. 1:35will work with a specific emotion, so
17. 1:38we must choose a recent or past
18. 1:41emotional episode, preferably one that
19. 1:44we can easily recall and that has some
20. 1:47importance in our real life. For
21. 1:52example, a situation where someone said
22. 1:54something that triggered our anger or
23. 1:57rage. It could also be any other
24. 2:01emotion such as fear, anxiety, or
25. 2:03disgust. Once the episode to work with
26. 2:13is chosen, we imagine and visualize it
27. 2:16as vividly as we are able to. We recall
28. 2:24the setting where the episode took
29. 2:27place, the stimulus that triggered it,
30. 2:30our emotional state at that moment, and
31. 2:34the personal factors that explain why
32. 2:37we reacted the way we did. We must
33. 2:50understand that if what someone said,
34. 2:52for example, felt offensive, it is
35. 2:55because that opinion directly threatens
36. 2:57an image of ourselves that we hold dear
37. 3:00. In other words, it threatens the ego.
38. 3:07Since we are usually identified with
39. 3:10the ego, anything that seems to put it
40. 3:12in danger makes us feel personally
41. 3:14threatened. Once we have imagined that
42. 3:24emotional episode sufficiently, let us
43. 3:27give the emotion a name and continue
44. 3:29exploring. What bodily sensations does
45. 3:37this emotion produce in us? Do we feel
46. 3:42tightness in our chest? A lump in our
47. 3:46throat? discomfort in our stomach. Does
48. 3:53our blood boil, or do we notice a
49. 3:55change in our breathing rhythm? Let us
50. 4:03take some time to identify any
51. 4:04sensation coming from the body, no
52. 4:06matter how slight. Let us ask ourselves
53. 4:22one more thing. What does this emotion
54. 4:26drive me to do? What would I do if I
55. 4:29let myself be carried away by what the
56. 4:30emotion demands? And then, let us think
57. 4:35about what consequences that
58. 4:37hypothetical action of mine, inspired
59. 4:40by the emotion, would have in the
60. 4:42external world. Would those
61. 4:46consequences be appropriate or
62. 4:48inappropriate, would they benefit or
63. 4:51harm me? Let us think about it for a
64. 4:56few moments. With this, we now have a
65. 5:20fairly clear view of the whole of that
66. 5:22emotional episode that we experienced
67. 5:24in the past and are now reliving. Now,
68. 5:30keeping all those recalled aspects of
69. 5:33the emotion well present in our
70. 5:35consciousness, let us simultaneously
71. 5:38become aware of our breathing.
72. 5:45Breathing in, I am aware that an
73. 5:47unpleasant emotion has arisen in me.
74. 5:52Breathing out, I am aware that an
75. 5:55unpleasant emotion has arisen in me.
76. 6:08Breathing in, I am aware that an
77. 6:11unpleasant emotion has arisen in me.
78. 6:15Breathing out, I am aware that an
79. 6:18unpleasant emotion has arisen in me. We
80. 6:26remain at the same time in conscious
81. 6:29presence of both the emotion and the
82. 6:33breath. And now, let us take special
83. 6:49care of our conscious relationship with
84. 6:51the emotion. On one hand, I realize
85. 6:56that I am different from my emotion. I
86. 7:00can distance myself from it. I have an
87. 7:04emotion, but I am not that emotion. I
88. 7:07am something distinct from the emotion.
89. 7:10I am the observer of the emotion. On
90. 7:16the other hand, my attitude toward the
91. 7:18emotion is one of affection and respect
92. 7:21. Here, the metaphor used by Thich Nhat
93. 7:26Hanh is very appropriate, that of the
94. 7:31mother holding her crying child in her
95. 7:34arms, transmitting all her affection
96. 7:37and love. The mother loves the child
97. 7:42and cares for him until his crying
98. 7:43stops. In this exercise we are doing,
99. 7:48the child is the emotion and we are the
100. 7:51mother. I care for my emotion until it
101. 7:57calms down, and I do so with patience,
102. 8:00affection, and understanding. We remain
103. 8:07like this for a while, being aware of
104. 8:10both the breath and the emotion at the
105. 8:13same time, and we look after the
106. 8:15emotion. By caring for my emotion, I
107. 8:20care for myself and show compassion
108. 8:22toward myself. I accept the suffering
109. 8:27that the emotion causes me, and
110. 8:29precisely because I acknowledge it, I
111. 8:31am able to treat myself with compassion
112. 8:33and affection. and soothe that
113. 8:39suffering child. I am loving and
114. 8:43soothing myself. To finish, we return
115. 9:03to focusing primarily on the breath.
116. 9:18And when calm has settled within us
117. 9:20once again, we can bring this
118. 9:22meditation to an end.