The BETS Practice

B.E.T.S.- Belief> Emotion> Thought> Sensation

Deeper Belief- the deeper belief gives rise to the Emotion/Mood,

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.

Healthy Anger

Introduction, anger is a natural part of human nature. Anger has a lot of energy. It can get things done.

Study:
Healthy anger is appropriate to the event.
Healthy anger is short, not lasting a long time.
Unhealthy anger is destructive to our relationships.
Unhealthy anger has too much self referencing included with it.

Practice:
Not feeding the emotion of anger with self-referencing thoughts.
Keep the mind interested, in watching all the thought that arise.
'Feel the Feeling', physical sensations of anger (heat, tightness).
Do not feed the feeling more unhealthy self referencing thoughts.

Reflection:
Calmly remember what caused the emotion of anger to arise.
What memories made it stronger?
What thoughts made it stronger?
Are they helpful?

Letting go:
Feel and honour the feelings/sensations of anger in the body.
Stop adding more unhelpful/unskillful thoughts/images to it.
Then just 'let it go'

Intention:
Set a wise intention, on how to work with this event the next time.