Use 3-2-1 on someone you idealize or are drawn to
Run the process on a positive charge, such as admiration, infatuation or fixation, to reclaim a quality you have placed in someone else.
Pourquoi ça marche
The book treats a positive charge as shadow too: being fixated on, infatuated with or idealizing someone can mean you have put a capacity of your own onto them. Integral Life's module is explicit that the disturbance can be positive or negative. Working through face, talk and be with an admired person follows the same path as with an irritating one, ending in a statement that the quality you admire is also yours to grow.
Comment faire
- Choose someone you admire almost too much, feel drawn to, or cannot stop thinking about.
- Face them: describe exactly what draws you, in the third person and in detail.
- Talk to them: ask what quality they carry for you, and what they would want you to know about it.
- Be them: speak as them in the first person, then make a statement of identification and name one small way to live that quality yourself this week.
Données probantes
Integral Life Practice describes recognising shadow by fixation, infatuation and idealizing as well as by irritation, and names the positive side the golden shadow; Integral Life's module article states that the disturbance can be positive or negative. No study of this use was found. (anecdotal)
Admiration is not always projection; some people really are skilled or kind. Treat the practice as a question to test against your own experience, not a verdict.
Sources
- Wilber, K., Patten, T., Leonard, A., & Morelli, M. (2008). Integral Life Practice: A 21st-Century Blueprint for Physical Health, Emotional Balance, Mental Clarity, and Spiritual Awakening. Integral Books.
- Hamilton, Diane Musho (2017, April 17). The 3-2-1 Shadow Process: Face It, Talk to It, Be It. Integral Life (Integral Life Practice module).
Erreur fréquente
Concluding that you should become the admired person. The aim is to reclaim a usable dose of one quality, not to copy their whole life or to swing into feeling superior.
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Plus de pratiques pour The 3-2-1 Shadow Process: Face It, Talk to It, Be It
- Face it: describe the charge in the third person
Pick the person, image or sensation that charges you and describe it in vivid detail as "he", "she" or "it".
- Talk to it: open a dialogue in the second person
Address the person or image directly as "you", ask it questions, and let it answer.
- Be it: speak as it and re-own the quality
Take the figure's point of view, speak as "I", and finish with a statement that the quality is yours too.
- The one-minute 3-2-1 at waking and before sleep
Run the three steps silently in your head twice a day: on a dream figure in the morning and on a person from the day at night.
- Use 3-2-1 on a dream figure or a body sensation
Take a charged image from a dream, or a sensation that keeps calling for attention, through the full written process.
- Translate a reaction back to its original form
Use the book's translation chart to turn a third-person reaction, like "nobody likes me", back into the first-person impulse it may hide.
- Let a re-owned emotion transmute into usable energy
Once an emotion is yours again, hold it in awareness without acting on it or identifying with it, so its energy can turn into a clearer form.
Concepts associés
- Le travail de l'ombre
Rencontrer les parties de vous-même que vous avez ignorées
- Voice Dialogue: Meeting the Selves That Run Your Life
Hearing the pusher, the pleaser and the critic in their own voices, so they stop running you unnoticed
- Shadow Projection: Recognizing It and Taking It Back
When someone else seems to carry exactly the fault you cannot stand, and how to bring that energy home
- The Golden Shadow: Reclaiming the Gold You See in Others
Why the people you admire most may be carrying something of yours, and how to take it back