One of the common features of most (?) spiritual traditions is guidelines for how to be with experiences. Here are some I am aware of…
Allow experiences to come and go as guests. This shifts the center of gravity to the witness, and allows for deepening detachment and insight into the general processes and patterns of the content of mind.
See, accept and move on.
This allows for shifting the center of gravity to the witness, and release clutching of content.
Can I be with it?
A particularly elegant approach is that of Raphael Cushnir. Whenever there are strong experiences coming up, or any other time, ask yourself – can I be with what I am experiencing right now?
This also shifts the center of gravity to the witness (or at least expands it to include the witness), and it allows the processes of the content to unfold and unwind on their own.
This is from Waking Down and I don’t remember the steps here… But it is something along the lines of see it, feel it, become it, and live it (and something more I am sure).
Release to the divine
In our deeksha group, we use a process which is very similar to what came up spontaneously for me during the initial awakening. Fully feel it, and fully release it to the divine.
The difference between this approach and many others is the intention. In Zen, they rarely speak about intention. But here, intention is included to offer it to the divine, and allow the divine to take care of and resolve it.
My experience is that this is a remarkably effective process, and one that deepens with time.
Unfolding the process
Yet another approach is that of Process Work. Here, the immense wisdom in every process is acknowledged, and the profound gifts behind any experience – including or maybe especially the difficult ones, are recognized. Through following the bread crumbs, the process behind the symptom (which could be anything within the field of experience, including disturbing and difficult ones) is unraveled, leading to often surprising insights and gifts.
I am not familiar enough with all of these to say much of the various dimensions, or to compare the various approaches in terms of their strengths and weaknesses. Each of them seem to have its place, its own valuable contributions.
Some dimensions which come to mind…
- Shifting center of gravity to the witness, or expanding it to include the witness.
There is a subtle difference here, yet maybe important. The first encourages a slightly stronger sense of separation than the second.
- Emphasizing the release from content, insight into the processes, and/or digging into the content.
All of these emphasize a certain release from content – either in the present (most of them) or after a certain process (Waking Down, Process Work). Some emphasize insight into the processes and others don’t. Among those focusing on insight, some emphasize a more general insights into the patterns of the content (Zen), and others emphasize insight into the particular process arising in the present (Process Work).
- No intention apart from the seeing of it, or intention of offering it (back) to the divine and have it more actively resolved.
Zen is a good example of a tradition where the active use of intention is not much emphasized. The other end of the spectrum is the way we do it in our deeksha group, actively offering the processes to the divine – with the intention of allowing the divine to work on it, allowing it to unravel and find a resolution. Most are somewhere in between these two.