Fundamentals
Emotion
An emotional reaction appears as a sensation in the body, together with thought. What is often called an emotion is sensation combined with a story. The story gives meaning to sensation and shapes how it is experienced.
Without story, there is simply sensation.
It is common for attention to form a narrative around what is happening, including the presence of a sensation. Attention may move into explanation: what is being felt, what caused it, what it means. The subject of the story varies, but the structure is the same. Attention is absorbed into interpretation.
A different way of responding to emotion is noticing sensation directly, as energy in the body: tightening, movement, vibration, pressure - sometimes more subtle, sometimes more intense.
The story may still be present, but it is not believed as real.
Emotional intensity then often shifts. What remains is a sensation moving through experience.
The story can be examined later: what was the assumption, what was the belief, what was it defending etc.
Examples:
Presuming anxiety
A tightness appears in the chest. The label ‘anxiety’ forms followed by stories about 'me being anxious'. Attention moves into explanation: ‘it’s because of work’, ‘it’s because of stress’, ‘something is wrong’. A story is built after the sensation, giving it meaning and direction. An alternative experience is to be with the tightness, letting it pass on its own.
Exploring connectedly with a spouse
A tone in a conversation with a spouse appears to shift. A sensation appears in the body: tightness, heat, alertness. Stories begin to form: fear of 'being annoying', a desire for harmony and closeness, resistance to what is arising. Attention moves between sensation and interpretation.
A harmonious encounter may involve noticing and sharing the reaction. The shift in tone is spoken about, explored and resolved. Sensation is felt directly while words are spoken. What is present is explored together: what was heard, what was intended, what was actually communicated. Any initial interpretation is seen as thought appearing alongside sensation, rather than as a truthful account of what is happening. The conversation focuses on what is actually being experienced, rather than bringing in complex psychological or scientific explanations as to what happened and why.