You and I have both been through this. And more than once:
When you’re in a good mood, when you’re in harmony and balance, you easily handle any difficulties.
If you even notice them )
But what do you do when you get drawn into a conflict situation and become its main protagonist?
You’ll agree that at that moment, observing yourself and the unfolding of events from the outside is HARD!
But is it possible?!
There are simple “tools” you can use to avoid getting pulled into a conflict or to step out of an emotionally charged situation.
And today I’ll share with you 2 meditations that take just a few minutes but have proven their effectiveness (confirmed by the results of several thousand people).
“You cannot solve a problem at the same level at which it was created. You need to rise above the problem by ascending to the next level.”
— Albert Einstein
The simplest way to disengage from an emotionally tense situation is to shift into the state of the Observer!
What is the state of the Observer?
It is disidentification (separation) of yourself from the processes you are observing or in which you are a participant.
When you are involved in some process, for example, a conflict situation, you consider this process an integral part of yourself, or consider yourself an integral part of this process.
The state of the Observer allows you to pop out of an unpleasant situation by separating the Observer — yourself, and the Observed — all other processes.
In this case, the Observed loses its power over the Observer.
Also read: Ways to Switch from Stress to Mindfulness
What the State of the Observer Gives You
- The state of the Observer creates an alternative for perception; you detach from an unpleasant or emotional situation, watching it as if from the outside.
- The state of the Observer allows you to soberly assess everything happening around and inside you.
- You gain absolute independence from the object you are looking at from the Observer position, feeling independent and protected.
For example, you are hurt by the words of a loved one… and memories of grievances and unspoken things from many years of communication start surfacing…
Or you have a meeting ahead with people who are clearly set against you…
… in such a situation, switching to the Observer position will help you, so to speak, split your attention into 2 parts:
One part of your consciousness will continue to experience what you are feeling, while the second part will observe what is happening from the sidelines, without taking it all personally.
If you want to raise your level of awareness, find inner harmony, peace, and self-confidence, try the 9 practices of Eckhart Tolle.
How to Activate the State of the Observer
I offer you 2 practices:
- One of them will help you quickly switch into the Observer state.
- The second practice will be useful for reviewing a situation that has already happened, in order to rewrite your attitude towards it.
How to Get the Maximum Effect from Meditation
1. Ask your loved ones not to disturb you for 10 minutes.
You will need all your attention to go through the meditation.
2. Take a comfortable position for yourself. Sitting in the “lotus position” is not necessary. The main thing is that you are comfortable.
3. Turn on the meditation recording, adjust the sound volume.
4. If you want to go through the meditation again later, try to do it without the audio accompaniment.
Meditation is an inner state; to enter it, you don’t need external attributes like my voice.
Meditation #1 The Soaring Bird
I myself quite actively used the Soaring Bird practice until I learned to constantly remain in the Observer position…
Many years ago, in an emotionally difficult situation for me, Svetlana Dobrovolskaya advised me to split my focus of attention into 2 parts and observe the development of events as if from above — from the height of a soaring bird.
Hence the name of this meditation )
For the first time going through this meditation, you will only need 4 minutes of time.
With regular practice, you will be able to switch into the Observer state within a few seconds.
Take a comfortable position and turn on the video player.
Write down, were you able to switch and observe what was happening from above?
Meditation #2 Cinema
To consciously track the consequences of your choices, it is recommended to take the position of the Observer…
In other words, take a step back, step out of the situation, and while remaining uninvolved, look at it from different angles.
The Cinema Meditation from the introductory course Flashmob of the 7 Spiritual Laws will help you with this.
This meditation will help you rewrite your attitude towards any problematic situation that still causes you tension.
Turn on the video player and get to work!
What did you feel during the cinema meditation? How easy was it for you to rewrite the script?
So, you have 2 tools at your disposal, which one to choose is up to you!
For a quick switch, I would recommend using the Soaring Bird meditation.
But if you need to rewrite a negative scenario, then use the Cinema meditation.
And remember, results come to those who PRACTICE and use the available tools in everyday life!