August 17, 2014
This issue is now obsolete. For latest reference please see: Handling Unwanted condition.
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Here is an approach to looking that one may use to target a specific condition. The condition could be a psychological symptom that one wants to get rid of; or some circumstance that is preventing one from being more oneself. In either case, it takes looking to discover what underlies that condition.
The steps are as follows.
(1) Locate the area that is absorbing most of one’s attention.
This is an area where one’s attention is usually fixed, or keeps returning to; but where one finds it difficult to focus on details. This is usually the area of unwanted condition. See ATTENTION.
(2) Locate in that area a traumatic incident or major confusion.
Do not go digging in your mind for this information. Usually such information is right there. It will come up easily when you look for it. See INTRODUCTION TO LOOKING and LOOKING AND THINKING. If no such information comes up then apply APPROACH TO LOOKING #2.
(3) Locate in that incident or confusion a major shift of some kind.
This may be a sudden shift in one’s outlook. Or, there may even be a shift in one’s personality. There is some major influence that took place, the effect of which was looked upon as a solution at that time. See if such a shift is right there to be found. If there is no such shift then apply APPROACH TO LOOKING #2..
(4) Locate the moment of shock (surprise or realization) that may have triggered that shift.
This could be something that happened out of the blue. If such an instance comes to view then experience it fully several times. There may be emotional discharge. Do not resist. Just experience it. If no such instance comes up then apply APPROACH TO LOOKING #2..
(5) Locate a point during that shock when all perceptions and feelings seem to freeze.
If such a point of freeze comes up then fully become aware of it . The purpose of these five steps is to zoom to the core of this area of non-optimum attention without speculating. If no such point comes it is still okay to continue, because the above purpose is already served.
(6) Look for any hidden information in and around that shock and shift.
Information can get submerged due to the element of shock and surprise. Simply relax and look around without digging. If this information is there, it would appear as you put your attention in the area of shock and shift.
(7) Look for any suppressed information in and around that shock and shift.
An idea or impulse is suppressed if you wouldn’t let it out. Simply relax and look around to see if you suppressed your thoughts, ideas or emotions during those moments of shock and ensuing shift. Be totally non-judgmental when looking. Honestly become aware of what is there regardless of any thoughts about the matter.
(8) Look for feelings and emotions in and around that shock and shift that are still persisting.
One may find intense feelings and emotions around such shock and shift. But if they are no longer there then so be it. However, if any feeling or emotion from that shock and shift is still persisting then look at it more closely. Notice if that feeling or emotion seem to be coming from some location in or on the body, or away from the body in space. There may or may not be such a location. In any case, fully experience that feeling or emotion without resisting. Don’t try to get rid of it or do anything with it. Just experience it. Continue until the feeling or emotion seems to discharge. Then check this step again until all such feelings and emotions are addressed.
(9) Non-judgmentally acknowledge ideas, thoughts, decisions, messages, etc., that show up.
During the above step if any ideas, thoughts,decisions, or messages appear then acknowledge their presence unconditionally. Be totally non-judgmental. Do not avoid. Do not try to figure out anything. Simply acknowledge what comes up.
(10) Look for efforts in and around that shock and shift that are still persisting.
One may also find, around that shock and shift, effort to do something or to prevent something from happening. If no such effort is there then so be it. However, if such an effort is there and it is still persisting then experience it without resisting.
Non-judgmentally and unconditionally acknowledge the presence of ideas, thoughts, decisions, messages, etc., which might appear during this step.
The above steps help one become aware of the psychological structure that is supporting one’s unwanted condition and keeping it there. With this awareness come insights. With those insights comes relief and better perception. This is followed by lessening and even disappearance of the unwanted condition.
Here’s to a lot of fun with looking!
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