In a psychological sense, this technique allows you to break up negative states into smaller manageable pieces, thus loosing their hold on you. By negative states I mean things like difficult emotions, limiting beliefs, judgements, urges leading to unproductive behaviors, etc.
Learning to focus on just one area at a time in a given moment will reduce the sense of overwhelm.
#1 Working with mental images.
Position your attention in the area where you experience visual thinking or mental images. When you become aware of an image you will note that as"see in" If there is no image you will note "see rest" . If all or part of an image (or rest) drops away, note that as "Gone"
Every few seconds observe and note.
#2 Working with mental talk.
Position your attention in the area where you hear self talk, usually in your head or around your ears. Pay attention to see if you can detect the presence or absence of mental talk. If you detect metal talk you will note "Hear in" When it is quiet you will note "Hear rest". When a burst of talk comes to an end ,note "Gone"
#3 Working with emotional body sensations
At any given time you might experience strong, mild, or no emotion in the body. If it is strong it will be easier to detect than if it is subtle. You can guess , subtle is significant.
Place your awareness in the body and see if you can detect emotion....from negative to positive.
If you detect something you will note "Feel in"
If you detect nothing you will note"Feel rest"
If the emotion or rest suddenly goes away note "Gone"
#Free float between the three
If you would like to work in the whole subjective state then broaden your awareness to include it all and note what arises or what calls to you noting as above
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