Up until now you have been running out the reactions triggered by the external environment. In this exercise you shall be running out the suppression of past experiences. It is possible that the suppressed memories may have already been released through pervious exercises.
Meditation Exercise:
Unwinding suppressed memories
Purpose:
To train the student to BE there and let the mind unwind. The idea is to get the student to BE there and not do anything else but BE there.
Pre-requisites:
Complete the exercises up to Exercise: Reaction to Locations
Study Unwinding the Mind
Instructions:
Find a quiet location to meditate, where you may be undisturbed for at least half an hour. Start by observing your breathing. Let your attention roam freely. Notice if there is an area of memory where your attention goes to automatically. Notice if there is a location or a person central to that area of memory. Use this “item” as your stabilizing factor for the successive steps. In other words, if your attention gets lost, then you bring it back to this item, and start all over again.
Use the location or a person central to the area of suppressed memory as your stabilizing factor.
Let you mind roam freely in that area of memory. Simply follow the natural flow of attention and observe whatever is unfolding. Do not avoid, resist, deny, or suppress what the mind brings up. Just be curious. Do not interfere and try to figure it all out. Let the mind associate the data as it may. You simply observe and experience the thoughts and emotions as they arise.
Observe and experience the thoughts and emotions as they arise without interfering with the mind.
If attention gets lost during meditation, then you simply bring it back to the location or the person that you are using as your stabilizing factor. Continue to observe and experience without interfering. You simply BE there and not do anything else but BE there.
If the mind has stopped unwinding and nothing new is coming up then go back to the beginning. Let your attention roam freely and notice the area of memory it is going to automatically. It may take some trial and error on your part before you discover the area of memory that is ready to unwind. Make sure you are not rushing the mind.
It is absolutely imperative that you do not dig into the mind in your anxiety for answers.
Continue this exercise for at least 20 minute. You may continue for longer if it is going well. Soon or later you will have the area of suppressed memory that is ready to unwind, Very soon after that you will find yourself in possession of some answers and relief.
If, all of a sudden, there is a big realization that makes you very happy, you may end the session immediately and enjoy your win.
You may repeat this exercise often as long as suppressed data is coming up..
End of Exercise:
When major suppression of memory has been released, accompanied by great relief, then this exercise is passed.
NOTE: At any point you may return to a previous exercise if you feel that you need to complete it.
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