--About"root-guarding strain"System Description (Part 3)
preface
In the first two chapters, we defined keeping the roots and adapting and put it into a broader philosophical map. Starting with this article, we will enter the operational level.
There are only two things at the core of the operational level:recognitionandreturn。
recognitionHow do you know you've been biased?
return: How to come back after being deviated.
Neither action itself is complicated. But the reason why most people can't keep their roots is not that they don't know how to return, but that they don't know that they have been deviated. They only realized that something seemed to have gone wrong after the deviation was deep and even formed an internal friction cycle. At this time, the cost of returning is already high.
Therefore, this article puts identification before returning. The former requires more training than the latter.
1. Why identification is more difficult than return
"Returning is an action-you deviate, you perceive the deviation, and then you adjust. This is an operation that can be described and executed.
"Recognition is not an action, but a state:Being able to perceive the deviation at the moment when it occurs"I'm deviating from"。
It is difficult in the following places:
1.1 When you deviate, you often don't feel like you are deviating
When you are surrounded by emotions, you feel your anger is justified; when you are caught in a judgment cycle, you feel like you are thinking; when you rely on external feedback, you feel like you are gathering information. In these states, you don't feel like you're being biased-you feel like you're doing the right thing.
The perception of deviation requires that you have a position to see while you are doing it. But most people are only doing it, not watching it. So when the deviation occurred, they were unaware.
1.2 Signals of deviation are often misinterpreted as requiring more effort"
When you feel stuck floating in the air, your accustomed response is to work harder and think about it and try again. You interpret the signal of deviation as not applying enough force, rather than being in a wrong direction. This is the most common misjudgment.
1.3 Recognition is subtraction, habit is addition"
We are used to solving problems by increasing our actions-learning more, doing more, thinking more. But recognition is seeing what you are doing. It doesn't add anything, just stops and looks. Stopping is in itself an unaccustomed habit.
For the above reasons, recognition requires training. It is not an innate ability, but an ability that can only be stabilized after repeated practice in daily life.
2. Four signals of deviation
The following four signals are the most common signs when you deviate from the frame of reference you have identified. They are not problems that need to be eliminated, but signals that need to be understood.
2.1 Signal 1: The feeling of suspension
You feel like you are floating and there is no place to return to.
It's not confusion-confusion is that you don't know where to go. Suspension is when you don't know where you are.
You may be doing things, interacting with people, completing tasks, but you always feel like it's not me. You feel like you are playing a role, not living it. Things are happening, but you don't feel involved.
it's not your"not in the state", but you are not in your own frame of reference.You are not out of life, but you are out of your place. The feeling of levitation is more slight than floating, but it persists.
You can test this: If you ask yourself where I am now and you can't give a definite answer-you don't know where you are standing and what you are using as a reference-you may be in a suspended state.
2.2 Signal 2: External dependence
You need to look at other people's reactions to determine if youdid the rightYes.
After doing something, your first reaction is what others will think. After making a decision, you need confirmation from others to feel at ease. Your motivation for doing things gradually shifts from what I think is right to what others think is right.
Note: External dependence does not mean lack of confidence. It's more subtle than lack of confidence-it makes you feel like you're just consulting others, but you've actually given up the decision.
You can test this: If no one gives any feedback, can you still confirm that you are in this position? If not, you are in a state of external dependence. If others don't confirm, you can't be sure if you are "right"-you have deviated from your own frame of reference.
2.3 Signal 3: Repeated judgment
you spend"confirmed"The time spent on it is far more than"action"time.
After you make a decision, think back over and over again whether you made the wrong choice. After you talk to someone, you play it back repeatedly. Is it wrong? After you finish something, check repeatedly to see if you haven't done it well enough. Judgment itself is fine-people need to think and judge. But when judgment takes the place of action-when you stop doing new things and just repeatedly confirm what you have done-it's a sign of deviation.
You can test this: Are you often in a state where you are still thinking rather than doing it? If so, you need to distinguish between current actions and repeated confirmation of the past.
2.4 Signal 4: Excessive attachment to results
You cannot accept uncertain results. You must know the results to feel at ease.
Your motivation for doing things becomes that the results must be good-not for the action itself, but to confirm that I am doing the right thing. If the results are uncertain, you can't start; if the results don't work as expected, you feel a failure.
Result attachment is not about caring about the results-it is normal to care about the results. Excessive attachment is: the quality of the results directly determines your self-worth.
You can test this: If a result doesn't work as expected, can you still confirm that what I did makes sense? If not, you are in a state of overattachment.
3. Four stages of return
When you recognize any of the above signals, you need to perform a return operation. The following are the four stages.
3.1 Phase 1: Pause
Suspension means: temporary interruption of ongoing judgment and action.
Note: There is no need to stop activities. You can suspend your judgment on the matter while you continue to do something. The key is to stop judging, not stopping activity.
Stop making sure that you did the right thing.
Stop relying on any external references to judge yourself.
Stop expecting to know the results.
There is only one action at this stage-don't continue to add anything to it. You do not add new judgments, no new expectations, no new references.
3.2 Phase 2: Inspection
Inspection means: direct confirmation"Am I still in my own frame of reference?"。
Note: Inspection is not analysis-you don't need to reason to draw conclusions or resort to any external conditions. You just need to feel.
If you draw conclusions through analysis, you are still thinking. In inspection,"being" means "being" and "uncertainty" means "uncertainty"-it does not rely on analysis, only direct contact.
If you confirm that I am here after the inspection, you are halfway through. If after the examination you feel that I am not sure-that uncertainty itself is also a result of the examination. You don't need to eliminate uncertainty, just acknowledge it.
3.3 Phase 3: Return
Return means: Stop overwriting and let the root manifest itself.
Most people use force when they return-trying to grab the roots, trying to find a place. But the real return is exactly the reverse: you don't need to look, you just need to stop covering the roots. Those coverings-the judgment, the dependence, the expectation-you stop them, the roots are there.
You confirmed during the inspection that I was there, and there was nothing extra to do. If you are not sure, you can stay in that uncertain position, do nothing, and wait for it to manifest itself.
3.4 Stage 4: Stay
Stay means: Don't rush to leave after contact resumes.
When you confirm that you are still here, there is no need to immediately return to action. Give yourself some time-it doesn't need to be long, sometimes just three to five breaths long-to allow the contact to stabilize. During this period, you will not analyze, confirm, or check whether you are still there. Just stay here.
When you feel that I no longer need confirmation, you can end your stay and get back to action.
4. A simplified version
If you think the four stages are too complex, you can replace them with the following shorter version:
Stop it. Make sure you are still there. If not, return to your determined location. Stay for a while. Then continue.
This is not six steps, but a cycle. You can execute it at any time, without preparation or special conditions.
5. When you can't return: Three common obstacles
You may encounter the following obstacles while performing a return operation.
5.1 Obstacle 1: Replace the words with should"
You tell yourself that I should stay rooted, that I should be stable, that I should know where I am, and then start the process of returning. But this should itself is the source of the deviation-it means that you are no longer in your own frame of reference, but in the frame of reference of what should be.
If you find yourself using shoulds, don't criticize, just know that you are deviating from it. Pause and continue checking, but don't regard what should be a standard.
5.2 Obstacle 2: Expect to feel different after returning"
You perform the return operation and ask yourself: Do I feel better?" quot; If the answer is no, you feel like you haven't gone back yet.
But returning does not promise specific feelings. You may still be anxious, still uneasy, still uncomfortable. The difference is not how you feel, but whether you can confirm that you are still here. If you are still anxious after returning, but you confirm that I am still here, you are back in position.
5.3 Obstacle 3: Pursuing one-time perfection
You hope that if you hold on this time, you won't need to hold on again in the future. When the deviation occurs again, you feel frustrated and feel that I have done so much, but why can't I do it?
But keeping roots is not a one-time thing. Deviation is the norm, return is the norm. Just because you breathe once, you don't need to breathe anymore. The same is true for keeping the roots and adapting.
If you find yourself resisting deviations, just start over. Every deviation is an exercise-recognize yourself when you deviate, and then return to the position you have confirmed.
conclusion
Identification and return are all about staying at the root and responding at the operational level.
Identification allows you to realize that you are deviating early on, rather than realizing it later after the deviation has become a habit. Returning allows you to return to your place rather than continue to consume in deviation.
All the operations provided in this article-identification of four signals, return of four stages, simplified version of the process, and awareness of three types of obstacles-are just a map. You can use it or adjust it. It will make you more aware of where I can go back when you are lost.
Next trailer: The third chapter enters the operational level and answers how to identify deviations and how to return. Part 4 will explain why these operations work-the inherent mechanism of staying at the root and adapting. When you know how to do it, you need to know why it works-it's about whether you can continue to execute when you get stuck, rather than giving up because it feels useless.