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Test Meditation Exploring Difficult Emotions
Agenda
1st QUESTION: What is the main objective of this meditation with difficult emotions?
Learn to relate to your discomfort in a different way, with curiosity and kindness
Fight difficult emotions until they disappear completely
Analyze the origin of a conflict with someone to find a solution
Ignore any physical sensations that appear in the body
2nd QUESTION: Once the difficult emotion is present, what is the second step of the exercise?
Return your attention immediately to your breathing
Shift the focus of attention from the mind to the body to locate the physical sensation
Try to change the emotion to a more positive one
Bring to mind another difficulty in comparing them
QUESTION 3: What should you imagine while breathing during step 3 of the meditation to work with the sensation?
That breathing pushes and eliminates physical sensation out of the body
That breathing completely ignores the area of the body where the sensation is
That when you inhale you breathe "towards" the sensation to embrace it and when you exhale you release the tension "from" it
That breathing stops right in the area of the sensation to increase it
QUESTION 4: With what attitude should we explore the physical sensation in the body?
With an attitude of anger and frustration for feeling it
In order to analyze it and give it great importance
With the intention of judging it as good or bad
With friendly curiosity, without trying to change or eliminate it
QUESTION 5: What does the text suggest you do if no difficult emotions arise naturally at the beginning of the practice?
Bring to mind a difficulty you are experiencing at this moment
Stop meditation and try again later
Forcing a positive emotion to feel better
Focus solely on breathing throughout the exercise
QUESTION 6: What is one of the phrases you can say to yourself internally to release tension and resistance to sensation?
This is bad, I have to delete it
Softening, opening
I shouldn't feel this way now
I have to fight this feeling
QUESTION 7: What should you do when you notice that bodily sensations no longer demand your attention with the same intensity?
End the meditation immediately
Find another difficult emotion to start the process again
Return your attention to your breathing as your primary anchor of calm
Analyze why the sensation has decreased in intensity
QUESTION 8: What is the purpose of observing the physical sensation during this meditation, according to step 4?
Giving it more importance than it has in order to be able to analyze it
Change the sensation to make it more pleasant
Eliminate the sensation completely and forever
Simply explore and observe it, allowing it to be what it is at that moment
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INCORRECT QUESTIONS
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