For introduction, I actually think about nothing and it was a tough skill to learn. It is like, imagine your mind like a bowl of water filled with salt and grain. First, I sit and let the ideas / thoughts settle down, like salt & grain settling to the bottom of the glass, leaving pure water. When thoughts & ideas & feelings arise during that period, i simply observe them and dont interfere or get involved. You know, if you play with the bowl, you arent giving the salt & grain a chance to settle. Focusing on breathing helps – breath is portable and simple and air is good for clearness too.
Once I feel clear, it depends on the purpose of meditation. Meditation with spiritual goals goes in another direction. Meditation with a purpose like we discussed yesterday goes like this: I put myself into scenes (like memories) where I “feel” what I have to face. When the feeling is there and strong enough, I simply observe and experience it. No guards, no workarounds; just face it – even if it hurts or disturbs. It is simply an experience.
Facing and experiencing the feeling is actually more than 50%. You know, it is like a bad diarrhea that you are holding in – the more you hold it in, the more it hurts. When I release and face it and experience it, it creates a mess but I feel better 😛
When I felt *enough* ; if the feeling is occurring due to a misprogrammed mental algorhytm in the past, I “correct” it. I remind myself about how I misinterpreted the scenes in the past, and how they actually are, and how I would have reacted / felt if the algorhytm was correct. I simply imagine the corrected algorhytm in action.
If I sustain the meditation and start implementing it in real life too; over time, the incorrectly programmed synaps in the brain get weaker and the new synaps get stronger over time. Result: Demon is dealed.
Beware though: If you feel like your demon is bad enough to decrease your life quality, seeking external help (therapy, EMDR, etc) might be a better idea than trying to deal with it yourself.
Dr. Kerem Koseoglu 
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