In our ongoing exploration of how to embody and become love, we’ll examine the challenges that impede this goal and how to manage them effectively while still working our way toward becoming love.
The Real-World Dilemma: When the Ego Gets Triggered
It is easy to feel love on a fairly comfortable plane ride, while seated on a retreat cushion, or while watching videos of gurus preaching about and raising awareness of it. But the real test begins when we step back into the real world. Into our living rooms, into the office, or even around the family dinner table.
Inevitably, life offers us people who push our buttons. They might be a friend, a loved one, or a colleague who might act in a way that ignites irritation, defensiveness, or even outright anger in us. In what feels like a fraction of a second, the old programming we’ve internalized takes over.
Our ego wants to get back at them. It wants to defend its territory, prove its point, or sulk away in seething resentment.
We are often advised to simply enforce our boundaries. And, while boundaries are necessary, running away every time our buttons are pushed leaves us trapped in a perpetual loop.
The funny thing is, the people who trigger us are almost always acting as mirrors—reflecting our own unhealed shadow material, our unexamined projections, and even past wounds back to us.
The Engine of Healing: Integrating Kelly Schwegel’s Framework
Though she was not present at the retreat, my teacher, Kelly Schwegel, has recently taught me a practical formula that I had already begun applying in my daily life. Sitting at the retreat provided a profound container where her teachings and the retreat’s wisdom converged, showing me how this framework operates in real time.
When a trigger flares, Kelly teaches four foundational principles of emotional alchemy:
Drop the Guilt (Immediately): The moment you feel anger or defensiveness, do not judge yourself. Self-condemnation such as, “I should be past this by now,” only creates a secondary wall of ego.
Observe and Go Through It: Do not suppress the feeling or pretend to be spiritually above it. Feel the heat in your body, observe the contraction, and go all the way through it.
What You Can See Is What You Can Heal: A trigger is a diagnostic revelation. Shadow material cannot be healed while buried. The moment it rises into your awareness, it becomes visible—and therefore healable.
Surrender to the Higher Self: Stop trying to solve the dynamic with your defensive ego. Instead, hand the reaction entirely over to your Higher Self, asking Divine Awareness to take over in the moment.
Along with this framework comes the practice of Radical Forgiveness. You cannot heal if you are anchored to the past—whether that past was twenty years ago or the past that just happened thirty seconds ago.
Radical forgiveness means completely letting go of the past — even the past that just happened. Wipe the slate clean and start fresh once more.
Turning Triggers into Presence
Here is how these principles of emotional alchemy translate in the messy real world:
The Self-Inquiry Audit (Kelly Schwegel & Shadow Work)
When someone irritates or wounds you, pause before responding and ask:
The Programming: Am I subconsciously expecting or programming them to show up this way based on my past scripts?
The Reflection: Is what irritates me about them an unacknowledged part of my own shadow or past conditioning?
The Hand-Off: Can I stop trying to win this with my ego and consciously ask my Higher Self to take over right now?
Sound & Sacred Anchor (Krishna Das & Devotional Practice)
When your nervous system is hijacked by anger, logic fails. That clinch in your stomach. Your rapidly beating heart. That’s somatic witnessing. Interrupt the story in your mind using sacred repetition.
Practice: Repeat silently or even out loud: I am Loving Awareness.
Effect: The repetition breaks the reactivity loop, pulls your consciousness out of an angry narrative, and anchors it back into a witness point of view.
Compassionate Boundaries (Sharon Salzberg & Metta)
Practice: Ground yourself in universal compassion.
Direct four simple wishes first inward to release guilt, then outward to the person triggering you. Think something like:
May you be safe.
May you be peaceful.
May you be healthy.
May you live with ease.
Effect: Practicing loving-kindness allows you to draw firm boundaries when needed, and speak from self-respect rather than defensive anger.
Act from spacious presence either by letting it go completely or by setting clear boundaries with love and without hostility.
Radical Forgiveness (Presence in Action)
Practice: When someone acts out of ego, I can let go of what just happened. That’s radical forgiveness.
Effect: This releases the urge to harbor resentment, allowing you to meet the next second renewed, without lingering emotional debt.
When in doubt or unable to consider a way forward, surrender the ego’s desire to outsmart the situation. Let your Higher Self take over in this moment.
It’s not always easy to know what to do when you have allowed yourself to be triggered by someone else's actions or statements. I hope these suggestions bring you some relief in those moments.
Mindful Minute: Are there ways that you talk yourself back into alignment when you are triggered? Tell us about it. Your experiences could definitely help others who are struggling. Thank you for reading and sharing.
Note: We are touching on some emotionally sensitive topics. If any of this struck an especially sensitive chord with you, I encourage you to speak with a professional.