Hot buttons, EFT, and self-compassion

Ever get a whiff of your own craziness, the things you do or say that are less than kind? I did today. I caught it myself — I see myself writing that like I caught some kind of fish. Yeah, a stinky fish.

In an attempt to be thoughtful, I actually was thoughtless. When I perceived that, I felt so remorseful my heart ached.

Then I found this quote from Tricycle Daily Dharma in my inbox. I’d saved it for several weeks, not knowing why.

We all have personal sensitivities—“hot buttons”—that are evoked in close relationships. Mindfulness practice helps us to identify them and disengage from our habitual reactions, so that we can reconnect with our partners. We can mindfully address recurring problems with a simple four-step technique: (1) Feel the emotional pain of disconnection, (2) Accept that the pain is a natural and healthy sign of disconnection, and the need to make a change, (3) Compassionately explore the personal issues or beliefs being evoked within yourself, (4) Trust that a skillful response will arise at the right moment. – Christopher Germer, “Getting Along”

I want to add step 2.5 to the above. If you are feeling the pain, and you know there’s a need to make a change but the feeling is so sticky, you can’t detach enough to explore your issues, you can do the Emotional Freedom Technique (several times if needed) to reduce the pain enough to get to step 3. It helps us feeling types move on.

In step 3, I discovered that I projected something onto another that was really about me. I’m looking at a big owie in my life head on.

I’m not to step 4 yet but it feels good to just know it’s there waiting, whatever the outcome. All I can do is trust.

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