In this article I’d like to go over a concept I learned from Buddhism called “Shenpa” and how to work with interrupting the pattern. Shenpa can be roughly translated as “hooked”. From what I’ve gathered, it can be felt in during a moment of triggering- someone says something insulting, a news report (don’t even watch), etc. There is an initial “charge” and then we get hooked and it escalates. It can be something very simple and then storylines just sort of spin off. There are some helpful ways to work with this “shenpa” and interrupt the pattern.
First, a very simple method is to remind yourself to take a few conscious breaths. Let’s say you feel the chain reaction start up… if you have a practice of taking conscious breaths, you can interrupt the pattern and focus on the breath, creating some space for yourself. You can also try box breathing, which I learned from a Yoga group I take classes with. Breathe in for 5 seconds, hold for 5 seconds, then out for 5 seconds. This can be very helpful.
Next, I want to suggest going to the body. Some simple shaking, or “energy bouncing” as I’ve heard it called. When we do this, we are once again… interrupting the pattern. So for instance, someone says something insulting…. you feel the hook, or charge. You want to react or say something back. Instead, you just say okay, and move along. Get somewhere by yourself and let your body move to shake out the tension.
There are some very helpful teachings on shenpa, just do some research. And conscious breathing and moving the body can definitely help interrupt the reaction pattern.
I hope you find those ideas helpful. Wishing you health and strength!
