The Three Flavors
When an emotion arises we pause and try and feel three things:
How this practice relates to Emptiness in Buddhism
In exploring the concept of emptiness we are exploring the idea, not that things don't exist or are all illusions, but rather simply that things exist but they exist in ways that are different than they appear to exist.In this vein we are de-thingifying our emotions with this practice. Something interesting can happen when you get good at this. You may find yourself doing the Three Flavors practice on a difficult emotion, and as a result you may experience that emotion more deeply but less reified. It can feel quite liberating in a way, like we are actually allowing for/ making space for, the real complexity of our emotions and in that making space all the factors of the emotion move through us perhaps more deeply and then dissipate quicker then we may be used to. They don't get stuck and stagnate in our system.
When an emotion arises we pause and try and feel three things:
- Somatic - What is happening in my body? Can I find 1 or 2 data points, 1 or 2 things happening in the somatic body and simply name them. (ex. clenched jaw, raised shoulders, etc)
- Emotion - Can I identify an emotion. You may not be able to name a single emotion or you may be able to name multiple emotions. Just explore and see if you can find a presenting emotion. And then if possible see if you can find what might be underlying that emotion.) (ex. you may identify anger, and then you may be able to identify fear underneath that anger)
- Storyline/ Narrative - Lastly can you name one or two repeating storylines that you are telling yourself.
- Try to do this a minimum of three times a week. If you can do it three times a day, the impact and benefit will be quickly tangible.
- DO NOT try to fix any "problem" that you uncover. You can fix stuff later, but while doing this practice we are trying to train our equanimity/ intimacy muscle by just allowing and being with what is coming up for you.
- Try it in negative emotional states but also try it when there is no real strong emotion present. Have fun and be curious and ask yourself "I wonder what is happening in my emotional body right now?" Check the physical body, see if there are any storylines playing out, see if you can find an emotion lurking in the shadows. And of course you can also try it in positive emotional states.
- Dont worry about "getting it". Rather we are only working on practicing.
- Be intentional! Actually name it when you are doing it. "For the next minute or two Im going to do a 3F Practice".
- Put a reminder somewhere to remind your self to do this. And try and do it every day or a few times a day for the first few days.
- A Three Flavors practice usually takes between 40 seconds-2 mins.
How this practice relates to Emptiness in Buddhism
In exploring the concept of emptiness we are exploring the idea, not that things don't exist or are all illusions, but rather simply that things exist but they exist in ways that are different than they appear to exist.In this vein we are de-thingifying our emotions with this practice. Something interesting can happen when you get good at this. You may find yourself doing the Three Flavors practice on a difficult emotion, and as a result you may experience that emotion more deeply but less reified. It can feel quite liberating in a way, like we are actually allowing for/ making space for, the real complexity of our emotions and in that making space all the factors of the emotion move through us perhaps more deeply and then dissipate quicker then we may be used to. They don't get stuck and stagnate in our system.