The following techs are based on ancient Tibetan tantric meditations that focus on feelings. Some variants of these can be found in the books of Tarthang Tulku and others.
They may be used for clearing, integrating, and fully experiencing emotions, thoughtforms, and physical sensations. In some instances I have added breathing technology to further empower the processes. The following meditations are copyrighted by Steve Mensing. If you choose to use these processes, you will dissolve Steve Mensing, the webmaster, and his server for any responisibility for the application or misapplication of these processes. Further persons with a history of mental illness, panic, or severe trauma are urged to only do these processes with a trained therapist. If you use these processes, it is recommended that you use one of the three head or facial grasps listed on this page: The Meridian Grasp, the Cortical Incident Runner facial grasp, or the Neurovascular Nightmare Eliminator head grasp.

TIBETAN SKY/EARTH MEDITATION

(1) LEFT NASAL DOMINANCE BREATHING. For the duration of this meditation breathe through your left nostril only. Gently press your right nostril shut with your right thumb and place the next two fingers in the notch between the nose and upper lip.

(2) FULL ATTENTION: Pay full attention to an emotion, thoughtform, or physical sensation. Really experience it completely. Relax into your felt sense of the emotion, thoughtform, or physical sensation. Have no intention of getting rid of your emotion, thoughtfom, or physical sensation or of keeping it. Just allow it to be there.

(3)VAULT OF SKY: While looking within at your emotion, thoughtform, or physical sensation, imagine it against the vault of a wide blue sky. Give yourself plenty of time to allow the vault of the sky to appear with your felt sense of the emotion, thoughtform, or physical sensation in the midst of it.

(4) EXPANSION: Allow your sense of the sky to expand outward from your emotion, thoughtform, or physical sensation. Keep expanding your sense of the sky until the emotion, thoughtform, or physical sensation is a tiny speck within the vastness of the sky.

(5)EARTH SPACE: Keeping your attention on the speck and the vastness of the sky, allow your attention to notice the earth beneath you and allow your sense of the earth to keep expanding outward. While noting the speck within the vast vault of the sky and the earth below it, allow your attention to notice how the sky, the earth, and the tiny speck are all apart of the same space. Notice too how your body and mind are part of this space.

(6)SPACE & CONSCIOUSNESS: With your attention expanded outward notice that all this space and its contents are a part of consciousness. Label it all consciousness. Notice what happens.


TIBETAN OBJECT MEDITATION

(1) LEFT NASAL DOMINANCE MEDITATION: For the duration of this meditation gently pinch your right nostril shut with your right thumb and breathe through your left nostril only. Place the two fingers next to your right thumb in the notch between your nose and your upper lip.

(2) OBJECT FOCUS: Choose any object and visually take in its entire form. Taking in full detail is unrequired at first. Maintain a relaxed gaze upon this object for several minutes.

(3) AFTER IMAGE: Close your eyes and notice an after image. When the image disappears, return your relaxed gaze again to the object. Spend time examining the object and knowing it in detail. No straining, just relaxed viewing.

(4) IMAGINE IMAGE: When you have familiarized yourself with the object's image, imagine
it several feet infront of you. Practice seeing this image in sharp detail. Notice it with all its detail, yet do not force this viewing or strain. Simply allow it to be there, yet do not try to hold onto it. If the image fades, allow yourself to experience the feelings brought on by the image rather than the image's form.

(5) FELT SENSE OF IMAGE: Allow your felt sense of the object to intensify as much as possible. Be sure you feel the object is present. As you experience this felt knowing, your body will become naturally relaxed. This relaxation will grow in intensity. You are completely the awareness of this object. Your felt sense of the object surrounds you. Your image is clear and very alive.

(6) BRING THE OBJECT INTO YOUR SELF: Imagine the object within you. If it's easier at first to imagine the image outside you, then do that and then bring the object into your self. You may desire to practice this bringing the object from the outside to the inside several times until this feels fully comfortable.

(7) PAY CLOSE ATTENTION TO THE OBJECT: Observe the object with relaxed attention and allow it to dissolve into formlessness. You may allow the object to move away from you until it grows smaller and smaller and then vanishes from sight. It will blip out on its own. Just allow it to be there with no idea of getting rid of it or keeping it.

This meditation may be combined with other feelings-oriented clearers to enhance feeling.
This Tibetan Object Meditation may use emotions, thoughtforms, and physical sensations as objects once you have mastered it.

TIBETAN CLEARING MEDITATION

(1) CIRCULAR BREATHING: Begin to circular breathe and do this the duration of the meditation. Breathe through your nose only. Do not pause at the top of the breath or at the bottom. The breathing will take place high in the lungs. The inhale will be moderate in speed and deep while the exhale will be a relaxed letting go with no forcing. The inhale and the exhale will feel connected through the lack of pausing. For a fuller description read the tech page.

(2) FULLY FEEL AN EMOTION, THOUGHTFORM, OR PHYSICAL SENSATION: Allow yourself to fully feel your target with no intention of getting rid of it or keeping it. Allow all your senses to become involved in bringing up this emotion, thoughtform, or physical sensation.
(Use the Tibetan Object Meditation {Steps 2-6} on your emotion, thoughtform, or physical sensation.

(3)BEFRIEND YOUR EMOTION, THOUGHTFORM, OR PHYSICAL SENSATION: Experience warm regards toward your emotion, thoughtform, or physical sensation as it has some positive value in your life.

(4) ALLOW THE SPACE AROUND THE EMOTION, THOUGHTFORM, OR PHYSICAL SENSATION TO EXPAND OUT IN ALL DIRECTIONS: Permit the space around the target to expand out in all directions.

(5) PAST/FURTHER--PRESENT/CLOSER: Experience your target as close and present for several moments, then experience it as past and slightly further away. Keep shifting back and forth in this experience of present/closer and past/further away. Do this several times until you notice a shift in your felt sense of the target. If the target abruptly blinks out, then the process is completed. It may likely vanish during any of the next two steps.

(6) LABEL IT "THAT ENERGY": Pay attention to what remains of your target and call it "that energy". Notice any changes.

(7) OBSERVE "THAT ENERGY": Observe "that energy" until it grows smaller and vanishes or blinks out.

Have fun, Steve