Rainy days are perfect for brewing a pot of tea and doing some inner work—

Recently, I've been practicing a wonderful meditation technique called: Self as Context.

Transforming myself from the "protagonist of emotions" to the "observer of emotions."

The method is quite simple, and my process looks like this—

1️⃣ Pause

When you realize "something is off," stop immediately.

It's not about solving the problem, but first feeling: what am I feeling right now?

Anxiety, anger, shame? Or an inexplicable emptiness?

2️⃣ Record

You can open a memo and write down: current behavior, thoughts in your mind, physical sensations (like tightness in the stomach, tightness in the throat, rapid heartbeat).

3️⃣ Delay Analysis

I usually review a few hours or a day later:

In what situation did this emotion first arise?

Are there similar old scenes triggered in my mind?

Is there objective evidence supporting this thought?

Am I being controlled by my emotions?

Is there a better behavioral pattern I can establish?

4️⃣ Build a System

Record all these perceptions. Each time a similar situation is triggered in the future, compare it and gradually form your own "emotional manual."

The benefit of doing this is that I've noticed a significant change—

When facing emotions, there is no longer just the option of "passively enduring."

In the past, I operated in high-pressure mode: strict planning, extreme execution, and any deviation would cause anxiety, worrying if I messed up or if there would be consequences I couldn't bear.

Now I can take an extra second to be aware, and that second is the beginning of gradually regaining my sense of control.

In short, the Self as Context method doesn't make emotions disappear; it gives them a place to settle.

It doesn't solve emotions but observes the self within the emotions, thus gaining emotional freedom.

This method has been effective for me so far, and long-term practice can help reduce ineffective internal friction, making it easier to focus on important things.

Friends who are interested can give it a try!

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