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The Wholeness Process
A new method of “awakening” and resolving problems, developed by Connirae Andrea
Step 1: Finding a beginning. Pick an Issue: For the first time through, pick something of medium to mild intensity. Think of something that your spouse or boss or partner or a friend does that doesn’t really hurt anyone or cause harm, but it pushes your buttons a little. A. Imagine it is happening now, and notice how you feel in response. [Ex: “I feel annoyed.”] B. Become aware of the location of your response. [Ex: “in my chest] C. Notice the basic size and shape. [Ex: “it’s sort of round and the size of an orange.”] D. Now notice the sensation quality. [Now we let go of any “labels” we may have for this experience (such as “sadness” or even “tension”), and just become be come aware of the sensation itself. This might be a sense of heaviness, he aviness, pressure, vibration, fizziness or bubbling. It might be warm or cool, etc. It may be something you can’t put into words, and that’s fine. Just notice the sensation that’s there.] [Ex: “it’s fuzzy and a bit prickly.”] E. You can recognize, “I am aware of aware of this [fuzzy prickly] sensation, prickly] sensation, so Awarenes so Awarenes is present.”
Step 2. What is Awareness? “Now take a moment to experience Awareness…. You are aware of the sensation you’ve just been noticing, so awareness awarene ss is there, and awareness is also throughout your body and all around. If a sound happened on one side of you, you would hear it automatically without effort. If a sound happened on the other side, you’d also be aware of it without effort. And even if your eyes are closed, you can notice a sense of space all around you. Awareness is the capacity to notice, that is throughout your body, and all around. And there isn’t really any edge to it or an endSign to it.up to vote on this title And you can notice it all, simultaneously, right Useful Not useful now….” Step 3: Finding the ‘I’
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Step 4. Check if ‘I’ is ready to integrate with Awareness: Check, “Does the sensation of this ‘I’ welcome the invitation to open and relax as the fullness of Awareness?” (It doesn’t matter whether you get a “yes” or “no” response to this question. The answer will just tell you what to do next.)
A . If Yes: “Notice what happens, when the ‘I’ is invited to open and relax… as the fullness of Awareness….” Pause to gently sense into the ‘I,’ and to allow this opening and relaxing to happen in its own way. You are not really doing anything—just sensing how it occurs on its own.
If you are experiencing a relaxing, melting, or dissolving, just stay with it until things settle. Enjoy the sense of relaxation or pe ace, or flow for as long as you like. Then go to Step 5. B. If No: This means you need to find another ‘I’.* Finding the next ‘I:’ “You are also aware of this ‘I’, right? The one [in X location, that’s Y sensation]. (Pause for them to experience this.)… So you could say ‘I am aware of this [sensation of ‘I’ already identified].... So whe re is the ‘I’ who is aware You're Reading a Preview of this [sensation of previous ‘I’]?” Another way to ask this question is, “Where is the perceiving of [the previous ‘I’] happening from?” Unlock full access with a free trial. Now cycle back to Step 3B and continue.
Download With Free *Note: Occasionally there is a response thatTrial needs to be included: We may be so frustrated, irritated, confused, or impatient with the issue we’re working with, or with the process, that this response needs to take priority in the work. If this is happening, ca a coach to help you find the response and include it in the process. Step 5: Integrating Awareness and the Beginning Sensation Sign up to vote on this title [Below are several different wordings, for different ways of experiencing the Useful Not useful integration. Gently feel into what allows the integration to happen most naturally. Explore one wording, and if it works easily, you don’t need the others.] “Now notice what happens when the fullness of Awareness… is invited to
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Now there is just an experiencing of whatever happens. If/when there is a relaxation or melting, you can enjoy this experience as long as you like.
Notes: *Once the ‘I’ is merged with awareness, the integration with the sensation of the origina feeling or thought is usually welcomed and natural. However, in the event it feels difficult or unwanted, then call a coach to assist you. **You don’t need to force it if it didn’t happen on its own. This process is all about gentleness and relaxing of force, not adding force. Any forcing would be counter productive—and it’s not needed. Step 6: Check in Original Context: “Being this way (with the I’s and the feeling integrated with Awareness), notice what is like now when you imagine being in a situation where the person is doing whatever you were working with. What is it like being this way?”
If the person feels more at ease, or more neutral or resourceful, then this phase is complete. Future-pace in two additional situations in the past, and several in the future. If any reactivity remains, call a coach. * * * * * *
Background and History of theYou're Process: Reading a Preview This process is based on the teaching of Ramana Maharshi, who many consider t th access with a free trial. Unlock be among the greatest sages of the 20 full century. Ramana’s main teaching was to have people ask the question “Who am I?” until they experience enlightenment. This was Download With Free understood to be an advanced teaching, because mostTrial people didn’t find that anything happened when they went around asking themselves this question. When I read Ramana’s work, I thought “What would happen if instead we ask, “Where is the ‘I’ located ?” This seemed a more useful question. It directs our attention t our actual experience, and everyone can ask this and get an answer immediately, in experience. Sign finding up to vote on‘I’ this(which title Then, the question became, “How do we go from the is Not useful intention Useful (Ramana’s contracted), to experiencing ourselves as the v ast ‘whole’ again?” with his question was to help people experience that they are actually a vast Self, not a “separate” self.) For this I instinctively used the Awareness/Dissolving meditation
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What The Wholeness Process Does: This process dissolves the inner separations we’ve built up ove r years of living but don’t even realize are there. To maintain negative emotions or thoughts requires internal separation. Once the inner separation is melted a way, the negative emotions can maintain themselves.
What Do You Experience? Most people find that one of three things happens when they do this process. 1. There may be a sense of dissolving or melting. 2. The original feeling/sensation sometimes becomes more full and alive and “flows through” or “blossoms” through the body/system. (I use these words because people frequently have spontaneous imagery of something flowing, such as water or lav and occasionally of something blooming.) When this happens with a so-called “negative emotion such as anger, usually as the intensity increases, it is already experienced as something else. It might be “aliveness” now rather than something possible to put into an emotional category. It may even become something like “joy.” 3. Sometimes the initial feeling/experience dissolves or flows through, and then another feeling comes in after it. For example, the first experience that was called “hurt” might dissipate, and then an experience of “anger” might flow through next, followed by just empty space. When a second emotion emerges, this can just be allowed, along with gentle invitation that Awareness can be experienced in and through this second You're Reading a Preview experience, also. When we do the process with this second emotion also in this way, it generally “flows through” also. (Note that often the second emotion is a polarity to the Unlock full access with a free trial. first. Such as anger ! sadness, or hurt ! anger)
Download With Free Trial Including and Allowing This work is based on including and allowing everything in our experience. It results in the deepest sense of freedom and wellbeing, because we aren’t trying to make anything in our experience different from how it is. It is a huge relief not to have to control anything, or to try to make ourselves different or “better” than exactly what is occurring in each moment. And when we experience each “thread” of our experience as Sign up to vote on this title the awareness, the rigidities in our personality structure naturally dissolve, the judgment Useful Not useful (negative and positive) naturally dissolve, and what remains is “just presence.” The natural wisdom that we are does become more available, life does become more satisfying and fulfilling, yet not through trying to make it so, or by getting rid of what
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