The Gate

Hi Stacy,

My sincere apologies for the late replies.

I want to do this but I'm not in a good space right now as I'm recovering from a major depressive episode. Every time I set the intention to engage daily, I find myself overwhelmed. So my thinking is I need to get some material world life tasks in order and I'd love to return to this with a few things removed from my plate. I'd like to be fully present and engage daily.

May we set a future date to start again? Is that possible? Or would we need to close this thread and I start a new one when I'm ready in the near future?

Okay. Just reply here again, when you're ready. Take as long as you like.

Do this pointer you can:

Here is an anxiety exercise that focuses a person in the present, and in a part of the brain that cannot do anxiety. Basically, go through each sense and say (or think) "I see/ hear/ feel/ taste/ touch ______________." A minute or two of each and usually anxiety is gone.

I see the couch.
I see the keyboard.
I see the glass. Etc.

I hear the train.
I hear the keys clacking.
I hear my breath. Etc.

I feel the couch under my butt.
I feel my fingers on the keys.
I feel the cold air. Etc.

I taste a metallic taste in my mouth.
I taste the coffee.
I taste the food. Etc.

I smell the humidity in the air.
I smell my husband's shampoo.
I smell the soap. Etc.

As far as I can tell, the only time this doesn't work is when someone won't do it.

I started doing this exercise. And I agree with you, it is effective and under two minutes.

Good!

I am back and I am ready to post daily.

Great. Please re-read Colored Socks above.

Then try this:


Direct Experience - Labeling Daily Activities

Here's an exercise that I would like you to try as many times throughout the day as you can. Label daily activities simply color/image, sound, smell, taste, sensation, thought.

So for example, when having breakfast, become aware of:

Seeing a cup, simply= image/color
Smelling coffee, simply = smell
Feeling the warmth of the coffee cup, simply = sensation
Tasting the coffee, simply = taste
Hearing the spoon stirring the coffee, simply = sound
Thought about drinking the coffee, simply = thought

Just break down daily activities into these categories (which are all Actual/Direct Experience) and report back with lists exactly like the one above.

Post several of your own observations in a list *exactly* like the one above, please.

Refer to the green list of Actual/Direct Experience in the prior post if that helps. Those are the only items any experience can be.

Loving,

Smell
breathing
Taste in my mouth - taste
Feeling the keys -touch
light
feeling in belly.. feeling, sensation
uncomfortable
tension

pain in my upper back - discomfort
tightness
release tension

Please re-read the instructions & try again.

Do you have questions?

Loving,

Seeing the wall = white
Smelling my body’s scent = smell
Feeling the cool air = sensation
Tasting the banana I ate a minute ago = taste
Hearing the cars driving by in the distance = sound
Thinking about not being sure if I’m doing this right = thought

Seeing my phone = seeing/black
Smelling then smell of my brother’s house = smell
Breathing in the cool air = sensation
Tasting the coffee after taste = taste
Hearing my nephew typing in the door code = sound
Thinking about the pesto, I was asked to bring to the pizza party later = thought

Close.

Do you see white, black or any names of colors in the green list on Colored Socks?

We want only the 5 senses & thought.

Please take a look.

Much love

I think I’m doing it, but i’m confused about how to respond here.

Any Seeing items are only "Images" or "color," not the name of the color.

This is guiding you to see that all labels, names, etc. including "self" are made up.

Try the next step & remember only Direct Experience, the 5 senses.

Mind Labeling Experience

Here is an exercise which examines the way in which the mind labels experience - it takes about 20 minutes and you will need a pen a paper.

This exercise is broken into 10 minute lots. For each 10 minute period pay attention to any bodily sensation i.e. is there any tightening, or any relaxing?

For the first ten minutes write down what you are experiencing right now using the word “I”.

For example:

I am sitting on a chair,
I am hearing a clock ticking,
I am looking at a computer screen,
I am feeling hungry.

Get right to the point, no past or future fantasy, just a plain description of your experience right here and now.

Then for the next ten minutes continue writing down what you are experiencing but this time without using the word “I”. Just describe the experience as it is happening using verbs.

For example:

Sitting on a chair,
typing,
breathing,
blinking,
hearing the clock.

(Again, watch what is happening in the body.)

At the end of the twenty minutes compare the two ways in which the experience was labelled and answer the following four questions:

1. Is one truer than the other, and If so, which one?

2. What is here without labels?

3. Do labels affect the experience or just describe it?

4. Did you notice any differences in the body?

Loving,

Are you still there?

1. Is one truer than the other, and If so, which one?

I can’t quite explain it, but without the I seems truer. But I couldn’t quite define what True even means…

2. What is here without labels?

Everything with the exception of… the story of Me? At one point I instinctively wanted to write what I appreciated about this experience. And it occurred to me that the act of appreciating is part of the story of me. There’s no such thing as trauma without it being my trauma. It is pain inflicted on the story of me.

3. Do labels affect the experience or just describe it?

Starting to sense the difference. The label wants to own it. Mine. My opinions. My story. My images of the world.

4. Did you notice any differences in the body?

I noticed a slight sense of ease. Slightly less tension when removing the I. More present.