Coherence Therapy Based Schema Repatterning Meditation

In this schema repatterning meditation, we elicit the schema (negative self-belief) we want to work on and, since the mind can't hold conflicting emotional information, we set about repatterning it with positive emotional experiences.

Transcript

Sitting up straight,

Pushing the crown of the head up towards the ceiling.

Starting to settle in.

Go ahead and take a super deep breath in.

And exhale.

And once again super deep breath in.

And exhale.

And exhale.

And exhale.

And once again super deep breath in.

Retain the breath.

And exhale.

Okay.

Now bring to mind some behavior of yours that you keep repeating.

And it's kind of what we call like a more neurotic behavior,

A behavior that a part of you does not like.

Okay.

So now see yourself acting out the behavior.

Also kind of notice how there's this pull to act out the behavior.

I must do this behavior.

Notice how it feels.

Yeah,

That there's this kind of pull to it that it feels obligatory.

And now notice the mind state from which this behavior comes from.

Or another way to say it is notice yourself acting out the behavior.

And then now notice how it is that you view self,

Other,

And world in the moment of needing to act out the behavior.

And here we're just studying ourselves.

We're not shaming or putting any pressure.

That's right.

Just seeing all of this.

So just see yourself again acting the behavior out and then be aware of how you view the world,

Others,

And self as you're acting out the behavior.

See how also,

This is very important,

See how the behavior is kind of this outflow of unnecessary response to the belief about self,

Other,

And world.

That the neurotic behavior and the we'll call it neurotic belief,

That they're all totally coherent with each other.

In this clearly.

And also kind of almost notice how there's this beauty.

There's this like almost like sleekness,

Oh it all fits together so perfectly.

Also feel this like quality of confidence about your understanding.

You really do know how it all fits together.

And,

And now.

Imagine that for some reason,

You were not able to act out the,

We'll call it neurotic behavior.

So be in the scene,

You see yourself in the scene,

You're not able to act out the neurotic behavior.

Now the mind is automatically calculating.

Now what is the even greater suffering that would come out of your inability to act out the symptom or the behavior.

Good notice that.

It's unclear you need to act it out.

Because if you can't act it out.

An even worse suffering would come about good notice that.

So now see,

Once again,

How your symptom,

Your behavior is a pretty good solution for this situation.

And now let's make an overstatement.

So there you are,

You're in the scene.

To be clear,

You wouldn't do this in real life but now actually say out loud what's going on so I now must act out this old patterned stereotyped way.

And then the situation be because it helps me manage the way I view other in world or whatever,

But go ahead and actually be in the scene and then make it make an explicit statement.

So now you're in the scene and you're kind of narrating what usually goes,

What's usually unconscious but what's driving the behavior you're narrating it out loud,

Go ahead and do that now.

That's right.

That's right.

Now,

Now what we're gonna do is we're going to switch.

Now we're going to look at the anti symptom position.

And we're just going to study the anti symptom position.

So now,

Of course there's parts of you that don't want this.

Parts of you that try to repress this behavior,

That parts of you that are hurt by this kind of repetitive behavior.

So let's go ahead and give voice to this anti symptom position.

And then give voice to kind of how you don't like the behavior,

Seeing all the downsides of this behavior,

Wanting to get rid of the behavior.

And see how this makes sense.

And now one more time,

Go ahead and switch over to the pro symptom position.

See how it makes sense that you have this belief about self,

Other and world.

And that it really makes perfect sense that you behave the certain way that you do in response to that.

Makes perfect sense.

That's right.

Really seeing that clearly.

And then switch between both the anti symptom position and the pro symptom position really giving space for both postures.

Opening up the ego to accommodate for both postures even if they're at odds.

That's right.

Keep switching between both postures really appreciating how both postures make perfect sense.

And that it's okay to be internally at odds,

Everybody is everybody's a mess.

Everybody's internally at odds.

Continuing to get that space.

Okay,

Good.

Good.

Now,

Go ahead and go back to seeing where you're acting on your behavior.

And now ask yourself one more time,

How is it that I view self,

Other and world as I'm acting out this behavior.

Now this is a schema.

And so go ahead and say this out loud how is it state state out loud how is it that you view self other and world.

Okay,

So now,

This belief about self,

Other and world.

This is a belief this is an emotional learning.

You pick this up somewhere.

Now,

Float back either to childhood or adolescence or later adulthood,

When you learn this lesson.

So you have a scene in your mind and it can be a real scene or an amalgamated scene,

A composite scene,

It doesn't matter.

And so in a just a very matter of fact way.

See how this scene taught you this lesson about self other and world.

And now see how this way of viewing self other and world impacted you,

Possibly day through the rest of your life.

So imagine that you're on this timeline and that you preview your whole life,

Kind of on this timeline above your life looking down at your life reviewing it all,

Seeing the impact of this,

Of these emotional learning on your life.

Here we're developing rueful recognition,

A kind of very somber recognition of the power of these early experiences.

Also get the sense that this is sense that this is just cause and effect.

You're exposed to the situation.

You learned how to adapt to it.

Learning was consolidated.

And then you saw life through the lens of this learning.

This is just cause and effect it's actually not very personal to you anybody would have responded the same way.

Keep reviewing your life keep seeing how this is emotional learning to impacted you.

That's right.

He calling.

That's right.

And now go back to the scene itself.

Notice where you learned this negative emotional learning.

Notice what the body feels like.

Hey,

Good.

You know all of them.

Also notice the emotions.

Notice the thoughts.

And now have the perfect nurturers come into the scene.

And they remove you from the scene.

They take you somewhere totally safe.

They really get it.

You see what you've been through.

And now they sue the just the right way.

Also just go ahead and give voice,

What all this was like,

Explain to them what it is that you went through,

How it is that that's affected you.

They're gonna listen so much.

They just want to understand.

Go ahead and develop that scene.

That's right.

Keep going.

That's right.

Now,

Really see how they get.

See that right now,

They really get it.

They also see that you did suffer.

And they come for you around that.

So whatever is most unfinished about this.

That's right.

That's right.

Keep going.

Now,

They tell you just the thing that you need to hear.

And they develop that scene.

That's right.

Keep going.

Really taking that in.

That's right.

Good.

Now let's flow back to the old negative scene.

And we're going to redo the old negative scene.

And then we're going to go back to the old negative scene.

And then for this time,

It'll go well,

You'll be with the perfect nurse.

Okay.

Go ahead and redo the negative scene where it reinforces the positive opposite of the old negative belief.

Okay.

Keep developing the scene.

Keep going.

Really feeling into this.

Reinforcing the positive opposite.

Making a lived experience.

That's right.

Keep going.

And then you're going to go back to the old negative schema.

And you're going to have a perfect impression of this.

Now go back to the perfect nurturers.

You dissolve that scene in your back with them.

And now very interesting.

They remind you.

Of experiences that you've had.

That directly disconfirm this old negative schema and reinforce the positive opposite of the schema.

And then you're going to have a perfect.

A perfect.

Disconfirmed the negative belief.

Go ahead and do that now.

Keep developing the scene.

And as you're remembering all these scenes,

It's a real lived experience.

Like you're,

You're not remembering them.

You're reliving the scenes.

The old positive memory.

Keep going.

Keep going.

And then you're going to have a perfect impression of this.

See how feeling into these memories has imprinted on you.

Like feel that.

You know how you feel good about yourself.

You feel good about how you are in the world.

You have a positive.

Impression of self.

And now what we're going to do is.

We're going to take a look at the new positive.

And then we're going to switch back and forth.

These new positive experiences.

And the new positive belief.

And then we're going to switch back and forth.

Keep going.

Keep developing the scene.

And then we're going to switch back and forth.

Continuing to develop the scene.

Back and forth and back and forth.

And now just go to the positive belief.

And then we're going to switch back and forth.

Okay.

Good.

Good.

Now make a deep impression of that.

And now see your light unfold going forward.

You're going to have a greater confidence,

Greater ease.

Much greater ability to connect with others.

Go ahead and do that visualization now.

Keep going.

Keep developing the scene.

And now make a deep impression of this.

Okay.

I count from five to one.

You'll be awake and present in the room.

Settled in the experience.

Five.

Four.

Three.

Two.

One.

Awake and present in the room.

Settled in the experience.