Emotion/Mood- the emotion/mood give rise to the Thoughts/Images
Thoughts/Images- the thoughts/images give rise to the Body Sensations
To practice the B.E.T.S. process we work backwards S.T.E.B.:
1. First bring bare awareness (interest) to the body’s sensations.
2. Then also notice the thought tendencies in the mind. Are they light, positive and unifying or heavy and negative, separating (SELFING).
3. If the thoughts are repetitive and negative, inquire into the under lying emotion or mood that is giving rise to the thoughts. i.e. aversion, anxiety, confusion or SELF referencing- poor me etc.(please, make your own list)
4. The just rest inside the emotion, inner resting inside the emotion/mood without wanting to change it. When the emotion/mood has been accepted w/o conditions added to it, it will dissolve. The dissolving of the emotion/mood stops the rises of thought out of it. When the negative thoughts arise again, just repeat the practice
5. If negative thoughts and moods return often. Then inquire into the deeper belief that the emotion/mood is arising from. The belief may not show up at first, often they have been there for a long time.
* There is a relationship to this practice and the Buddhist practice of Anapanasati. Awareness of the body, feelings, thoughts and beliefs.
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