Imagine you are walking in the woods and you see a small dog sitting by a tree. As you approach it, it suddenly lunges at you, teeth bared. You are frightened and angry. But then you notice that one of its legs is caught in a trap. Immediately your mood shifts from anger to concern: You see that the dog's aggression is coming from a place of vulnerability and pain. This applies to all of us. When we behave in hurtful ways, it is because we are caught in some kind of trap. The more we look…

“This revolutionary act of treating ourselves tenderly can begin to undo the aversive messages of a lifetime.”— Tara Brach

#2: “We may want to love other people without holding back, to feel authentic, to breathe in the beauty around us, to dance and sing. Yet each day we listen to inner voices that keep our life small.” #3: “Pain is not wrong. Reacting to pain as wrong initiates the trance of unworthiness. The moment we believe something is wrong, our world shrinks and we lose ourselves in the effort to combat the pain.”

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The process of sitting still and being with our emotions can be extremely uncomfortable. Many of us choose to either avoid our feelings or instantly react to them without thinking, so it can be quite overwhelming in our meditation practice when we’re put in a position to just observe them as they are.

"True Refuge: Meditations that Serve Emotional Healing and Spiritual Freedom" presented by Tara Brach, Ph.D. is a GoodTherapy.org Continuing Education Web Co...

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