Videos 3-2-1 Diane Musho Hamilton
3-2-1 Process: Long Form
First choose a “difficult person” to whom you are attracted or repelled (e.g., romantic partner, boss, parent), or pick a dream image or a body sensation that creates a disturbance in your awareness. Keep in mind the disturbance may be a positive or negative one. Then follow the 3 steps of the process described below. For the short form, spend about 5 minutes on each perspective. For the long form, you can spend 10-15 minutes or longer.
You can either talk through the process or use a journal to write it out. If talking, imagine the person or thing sitting across from you. If using a journal, simply write out each of the following steps.
3 — FACE IT
Describe the person, image, or sensation in vivid detail using 3rd-person pronouns (e.g., he, him, she, her, they, their, it, its). This is your opportunity to explore your experience fully, particularly what it is that bothers you. Don’t minimize the disturbance—take the opportunity to describe it as fully as possible.
2 — TALK TO IT
Enter into a dialogue with this object of awareness using 2nd-person pronouns (you and yours). This is your opportunity to enter into a relationship with the disturbance, so talk directly to the person, image, or sensation. You may ask questions such as “Who/what are you? Where do you come from? What do you want from me? What do you need to tell me? What gift are you bringing me?” Then allow the disturbance to respond back to you. Allow yourself to be surprised by what emerges in the dialogue.
1 — BE IT
Now, writing or speaking in first person, become the person, image or sensation you have been exploring. Use the first person pronouns (I, me, mine). See the world, including yourself, entirely from the perspective of that disturbance, and allow yourself to discover not only your commonalities, but also how you really are one and the same. Finally, make a statement of identification: “I am _____” or “_____ is me.” Now integrate this perspective into a larger you, feeling it as an integral part of your being.