Sitting up straight,
Pushing the crown of the head up towards the ceiling,
Starting to settle in.
Take a super deep breath.
We're saying the breath below is enabled.
And exhale.
And the length of the exhale.
Then again,
Super deep breath in.
Retain the breath below the angle.
And exhale.
And once again,
Super deep breath in.
Retain.
And exhale.
All right,
So ask yourself what kind of repetitive,
We'll call it kind of neurotic or problematic behavior,
Keep repeating in your life.
And maybe it could be useful to find a set of behaviors that might fall into overcompensation,
Avoidance or surrender type mode.
And so now,
Bring up a scene where you are acting this out.
There you are acting it out.
And now,
Imagine that you cannot act out this mode.
You cannot exhibit this behavior.
For some reason,
You're just not able to.
And now notice the even worse,
Worse suffering that arises in its place.
And then you can even now step back and see how,
Oh yeah,
My,
We'll call it neurotic behavior.
It makes sense.
Of course I act this way.
Makes perfect sense.
And then you might notice a release in the body.
You might kind of release a bit of shame.
And yeah,
Of course,
This is why I act this way.
Take a minute with that.
And then one more time,
Go into acting out the symptom,
The behavior.
See the scene where you act this out.
Notice one more time how it is necessary that you behave this way.
Yeah,
This we'll call it neurotic behavior is actually helpful to you in many ways.
One more time,
Imagine that you can't act this behavior out.
Imagine that now.
What is the even greater suffering that would arise in its place?
And so now,
Kind of from a place of metacognition and also compassion,
See how it makes emotional sense for you to act out the behavior in order to avoid the even greater suffering.
I appreciate the logic of that.
So be so gentle with yourself.
Now let's imagine a different scene where you kind of act out the same behavior pattern.
Notice the similarities and even the differences between the first scene and the second scene.
Here we're going to kind of find the underlying schema a different way.
So there you are.
You're acting out the behavior.
And then now,
Answer this question.
When I'm acting out this behavior,
I know that I know such and such about self,
Other and world.
I'll just repeat that.
So when I'm acting out the behavior in this other situation,
This other scene,
I know such and such about self,
Other and world.
And see how the schema,
So the way that you view self,
Other and world,
Drive the behavior.
It's all just very simple cause and effect.
It all makes perfect sense.
Just notice that.
And this is just here already working on integration.
One more time,
See how the schema,
So the way that you view self,
Other and world,
Makes the behavior necessary.
Now formulate this into an overt statement.
Say something along the line,
Like,
I must act out such and such way because I view self,
Other and world such and such way.
One more time,
So I must behave such and such way because of this way I view self,
Other and world.
Go ahead and make that statement overtly.
Now imagine yourself in one of these scenes where you typically act out this behavior and then,
And this is kind of bizarre and weird and silly,
But actually stay out loud in the scene.
And this can be actually out loud or silently in the meditation,
But imagine yourself in the scene,
But then saying out loud this formulation,
The statement as to the necessity of the behavior due to the view.
And then state it once again.
Here we're really working on integration.
And now,
Imagine yourself in a different situation,
But where you still manifest the similar behavior and then make the statement overtly there.
See how the statement is applicable and relevant in this new situation.
And all of this clearly.
Now this next piece is very more on the metacognitive end.
So we're going to look at both the pro symptom and the anti symptom position.
So we've been looking at the pro symptom position.
This is very fluent,
But let's go back to the anti symptom position.
Look at the behavior and touch into how it really does cause you suffering.
Make space for how you,
How a certain part of you hates the behavior,
The symptom.
Symptom or the behavior really does cause some suffering in your life.
Fully acknowledge that.
Be out of it even makes sense how you're judgmental towards yourself about the behavior.
How sometimes you try to shut it down and change it.
Apply what's called counteractive change.
And then when you're ready to go back to the pro symptom position.
See how it all makes sense.
And then you can go back and forth between the pro and the anti symptom position and making space for both of these positions,
Even if they're at odds.
Okay.
And now we're going to do one,
One last piece of integration work and then we'll move into the transformation technique.
So now,
One more time see,
Or rather see yourself in a situation in the future.
Where you know that you would likely kind of fall into the behavior,
The symptom.
There you are in this future situation.
And now make the overt statement like,
Oh yeah,
I need to behave this way I need to act out this way because I view self other and world,
A certain other way.
To see yourself in real time,
Making the statement as you're acting out the negative behavior or the problematic behavior.
And the emotional logic of all this so clear.
And also no note,
No notice how,
Given that you understand yourself.
And now,
Go back to the core schema underlying the behavior so the way that you see self other and world.
When you're acting out the behavior.
Formulate this in a very succinct way to where it resonates with you.
And now,
Look back probably to childhood but possibly some other point in life,
Back to some time when you learn this negative belief about self other and world.
See the scene.
Notice what it's like.
Notice who you're with.
Notice your feelings notice here,
But your body feels like.
Now here we're just looking at cause and effect,
See how it made perfect sense that you learned this negative lesson about self other and world back then.
Experefect sense.
And now the perfect nurturers come into the scene and remove you from the scene.
Thank you so much totally safe.
Now they're going to tune to you.
And so the view.
Just the right way.
Go ahead and develop that scene now.
And give voice to whatever is most unfinished about this whole situation or the goal schema.
Alright,
Keep going.
This is actually kind of interesting and even kind of odd,
But I want you to notice this way that the perfect nurturers are treating you in the scene right now,
Actually disconfirms this negative view of self other and world.
Want you to notice that it's actually quite strange,
Quite interesting.
Perfect nurturers are giving you the positive opposite of the schema.
That's right,
Keep going.
Keep developing the scene.
Also,
You can really take this in from the perfect nurturers.
And then you can really feel the power with you just,
It just goes down to your very core.
You take in this positive message from them like really deeply you feel it in the body.
Deeply.
You can feel yourself coming into alignment with them,
And with the way that they've treated you.
Now make a deep impression of this.
From five to one,
When I get 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.
