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Working with difficult chronic emotional states

Posted April 15th, 2010 by Robert Kleban
In Reference to:
Practice: The 3-2-1 Shadow Process

The aspect of my life that want to apply shadow work to is difficult chronic emotional states, i.e., depression, anxiety, shame, etc.  Any feedback on making things like those the objects of the 3-2-1 Process?

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working with difficult emotional states

Posted May 20th, 2010 by Marianne ONeil

I found that for me, diving into the 3-2-1 process required some archeological preparation.  If I just worked with a disturbing situation, I got very confused when trying to get through all the layers of thoughts and feelings.  For me, it was just too overwhelming and I never felt that I was really getting to the root of it.

First, I have used meditation and the mindfulness techniques of Dialectical Behavior Therapy (DBT/Marsha Linehan - there are workbooks, websites, etc) to get at the thoughts and the interplay of thoughts-emotions-actions that contribute to some of the emotional states.  DBT is a very practical type of cognitive therapy was developed and is used for people with personality disorders, so the examples given in the material can be somewhat extreme, but I think the mindfulness techniques can be applied to much more subtle emotional states and many more varieties of issues.  DBT has also helped me to deal with the day-to-day challenges that emotional states can bring.  Doing the exercises daily has really helped me to be aware of subtle feelings and responses to situations.

I do not believe that my meditation is advanced enough to have experienced nonduality.  However, meditation has helped me to be quiet, to even know that the thoughts are there and what they are, and to know that I am more than just those emotions and thoughts.  Not to say that "I am not my emotions or thoughts" which almost seems to be encouraging the shadow, but to recognize that I am all of that, and more.  By allowing those thoughts and emotions to exist it feels like I am accepting that they are in fact there, giving them a space.

Once I have been able to uncover some of the interplay of thoughts, emotions and actions, I have been able to apply some of that information to understanding shadow elements, and using the 3-2-1 process.  I can usually tell if I am on the right track.  It just feels right.  But at the same time, being aware that the shadow is trying its best to hide from me.