Releasing Emotional Reactions 5

RER Phase Five (from RER 02: Releasing Emotional Reactions (retreat) 00:39:40.00 - 00:43:16.30)

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The fifth phase happens naturally, one could say, spontaneously, and it happens when you actually join with the feeling. That is, there's no longer any separation, between the knowing and the experience. Or to put it another way, the illusion of being separate from the experience crumbles. And what happens there is that an understanding naturally arises. You understand the feeling. You understand what it is, how it arises, and you can be fully in the experience of the feeling and there is no confusion. So the fifth step is, "Breathing in, I understand this feeling. Breathing out, I understand this feeling."
Now, when that understanding arises, often it will take some cognitive form. You say, "Oh, it's this and this and this. I've had this insight etc." Don't hang onto the insight. When you go to the insight, you actually fall into distraction. It arises, rest in the understanding, not the formulation. The understanding or the knowing is like a quality of knowing there. Rest in that. It will feel, most of the time, like you have no reference. But that knowing is the union of experience. Now you are no longer separate from what you experience.
So this technique uses the breath as a way of coming into the union of knowing in experience. Go through these five steps, or five phrases. Let them unfold naturally. Thich Nhat Hahn uses the image of holding a flower, but the flower hasn't opened, and your attention is like the sun. And just being in the breathing, letting your attention be with this flower, then the flower, in it's own time, opens in the warmth of your attention.