Seeing From the Inside

1.
Breathing in I feel this emotion/pain/problem.
Breathing out I feel this emotion.

2.
Breathing in I feel the reactions to this emotion.
Breathing out I feel the reactions to this emotion.

3.
Breathing in I feel calm in this emotion.
Breathing out I feel calm in this emotion.

4.
Breathing in I feel at ease in this emotion.
Breathing out I feel at ease in this emotion.

5.
Breathing in I understand/know how this emotion arises.
Breathing out I understand how this arises.

Important: Hold the experience gently, opening as much as you can at each step. It is not necessary to feel all of the emotions completely right from the start. The emotions will unfold in their own way.

Although there are five steps, this practice is more like a flower unfolding. Bring full attention to experiencing each step. With each, at a certain point, a shift to the next step arises naturally. If you try to move from step to step deliberately, you run the risk of thinking through the practice, instead of letting it unfold on its own.

At each step, the understanding/knowing arises spontaneously. It is not something you control or make happen.

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