Of course the natural follow-up to learning about the pain-body is to learn how to rid yourself of the pain-body.
The first step in breaking free of the pain-body is to realize that you have a pain-body. The second step is to stay alert and present enough to notice the pain-body in yourself because when the pain-body is recognized, it no longer has power over you. When you don’t identify with the pain-body, it cannot control you or your thinking.
So how do you recognize the pain-body when it emerges? Consider your reaction to the situation that has triggered the pain-body. Is your reaction out of proportion to the triggering event? (Remember, it isn’t the situation but how you react to it.)
Try to become aware of your reaction as it arises. Initially, you might realize what you said or did after the fact; an hour later, a day later. You know that realization when it hits. The “oh crap, did I say that or do that?” It can be a major dope-slap moment.
But give yourself credit for recognizing it. The fact that you recognized it is a start. Over time, the space between the emotion, the reaction, and your realization that it is happening will decrease. As your awareness increases, you begin to feel the emotion as it starts and then you can contain the emotion by being present.
Christine Kane had a great recommendation for putting that space between you and the reaction. Whenever someone says or does something that triggers you, before you respond, pause and say “Hmm” (yes, it may be more of a “harrumph” but at least you’re pausing before reacting.)
It is also important not to supress the pain-body, the negative emotion. Supressed pain-bodies are more toxic than openly active ones because repressed negativity equals negative energy. You may pick this up on this energy when you meet certain people. You may feel it in people you know.
When you feel the pain-body, the emotion, the reaction starting to rise in you, don’t start to think that there is something wrong with you. Know that the emotion, the reaction, is happening and follow the knowing with acceptance. By accepting, you allow yourself to feel whatever it is that you are feeling in that moment. That is part of being present.