Mirror Mind by Yamamoto Gempo
The following practice can be helpful in working with the Mental/Emotional Body (Manomayakosha). The job of the mind is to think, plan, analyze, judge, critique and warn. Thoughts and emotions are tools the mind uses to help it do its job and help us perceive and understand many of the whys about our thoughts and emotions, especially when the results of thinking and feeling cause us discomfort. Our mental-emotional awareness is largely based on how we perceive the world.We can begin our work with our thought process in two main ways: 1) By analyzing and organizing our knowledge and experiences (left brain), and 2) By tuning into our intuition, hunches, inner voices, creativity, etc. (right brain). We can work with our emotions by recognizing that they are tools the mind uses to help us perceive and understand our life's lessons. In Joseph LePage’s “10 Steps to Freedom," Step 4 asks us to identify our thoughts and emotions and Step 5 asks us to explore our beliefs. The following Holding Space practice allows you to follow both these steps. You can take one step at a time or go for broke on both, depending on your comfort level with the work.Holding Space PracticeThe term “holding space” is a more accessible way of expressing the concept of self-awareness and consciousness at all levels. It means to be present for your whole being: physical, energetic, mental, and emotional. Holding space encourages you to witness “what is,” without distraction, desire, or judgment. Of course there will be distractions, desire, and judgments but this practice asks that we witness them when they arise and hold space for them as well. The focus of the practice is on the process, not the outcome, even though the outcome of holding space for your thoughts and emotions may call for some type of action or response, depending on the outcome of your practice and your need and willingness to make a change in attitude or behavior.Holding space can be considered an active exercise in contemplation and rumination where you use your self-awareness skills to notice, identify, and label your thoughts and emotions and then explore any core beliefs that may be feeding the issue or situation you are exploring. It is likely that you will need more than one session to work your way deeply and completely through steps 4 and 5. That is certainly true for me each time I do this to get to the bottom of something that is bugging me. The last time I did this was to get some internal resolution for a longstanding external family issue. It took several weeks.There are also levels of this practice. You can choose to:1. Do this as a mindfulness practice to notice thoughts and feelings without taking action or making a change. 2. Trace a thought or feeling to find the source of an issue without taking action or making a change.3. Trace a thought or feeling to find the source of an issue and decide to take skillful action such as changing your perspective or behavior.One way to get a handle on how to proceed comes by way of a line from the movie “Stuart Saves His Family,” which suggests that the best way to handle a difficult issue is to “face it, trace it and erase it.” I have added a step: “face it, trace it, erase it, and replace it.” There are no hard and fast rules on how to do this practice as everyone has their own preferences but the first task is to get clear on the issue, situation, or problem you want to work on and are comfortable working on. Sessions can be as short or as long as your time permits. You can sit, stand, jog, walk, do a vigorous asana sequence, or hold a restorative pose. Writing down or recording any awareness that surfaces can help you keep track of your progress. Sometimes insights pop fully formed during or long after your period of contemplation. Sometimes you can catch a slim thread of thought and follow it to an insight and sometimes nothing comes up but more confusion. This is not a concise and structured practice. It’s organic and fluid. It takes time but it can be fruitful, deep, and satisfying. Here’s my handy guide to holding space for step 4: identifying thoughts and emotions and step 5: exploring your beliefs.1. Face It: State your intention or summarize your chosen issue silently or out loud. Then become aware of the nature and content of your thoughts that follow. 2. Trace It: Take time to explore any sensations or symptoms that might be manifesting in your body, breath, or energy level. Remember, if there is an imbalance in one Kosha, it may well manifest in one or all of the others. Watch for any nuggets of awareness, connection, or wisdom that float up from the subconscious mind for your consideration. As you explore emotions, know that many emotions—even contradictory ones—can be present simultaneously. Can you welcome and witness these emotions or do you notice resistance? Become aware of how you relate to your emotions, and ask yourself if there might be a core belief or an unconscious habit that could be feeding the emotion.3. Erase It: Ease and soften any attachment you have to negative thoughts, difficult emotions, and behaviors that cause you discomfort, concern, or difficulty while accepting that these thoughts, emotions, and behaviors exist as your guides and teachers. Over time the emotional charge will gradually lessen in intensity once you have shone the light of self-awareness on it.4. Replace It: If you're ready to do so, replace negative thoughts, difficult emotions, and unhelpful core beliefs with positive ones and when you are ready you can begin to change unhelpful reactions into productive responses. Here are a few unhelpful core beliefs and suggested replacements to transform them:
"I can’t trust anybody" can be replaced with "I trust myself"
"I’ll never be happy" can be replaced with "I enjoy my life; I’m content"
"I’m too different" can be replaced with "I am unique – how cool is that!"
"I feel like a failure" can be replaced with "I accept myself"
"I don’t belong" can be replaced with "I attract the right friends"
"I feel powerless" can be replaced with "I control my responses to life"
"I’m too old to (add your words here)" can be replaced with "I’m young at heart and I can (add your words here)"
"I’m too (fat, skinny, ugly, etc.)" can be replaced with "I love and accept my body"
This practice requires discipline, patience and consistency but the juice will be worth the squeeze because as we calm and reduce emotional attachments to counter-productive core beliefs, we can better manage our thoughts, emotions and behaviors. So make an intention to befriend and work with your Mental/Emotional Body. Then do your very best to work through any issues you uncover. Your life will thank you.
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