Okay,
So sit up straight.
Push the crown of the head up towards the ceiling.
Take a deep breath.
And now exhale.
Okay,
Good.
Now go ahead and bring up either the symptom that you want to work on or the belief that underlies it.
And now notice what that feels like in the body.
And now notice how the mind reacts to it.
Notice the stories that are coming up.
Now these reactions is the function of relating variables.
So now see how you're understanding your experience.
And then by labeling what's happening,
You're working on the identification piece.
Okay,
So now go to the symptom or the mode.
This is the surrender,
Avoidance,
Or overcompensation.
And now bring up the belief about self,
The belief about world,
And the belief about others that arise when you're feeling the drive to kind of act out this symptom.
So once again,
This is identification and also relating variables.
Okay,
Now specifically notice how the belief drives the behavior.
So the afflictive belief,
Possibly one of the five schemas that you noted down earlier,
Drives this behavior.
Like,
Oh yeah,
I believe this about myself,
So then I behave this other way.
So go ahead and see that clearly now.
And now notice how this makes sense.
Notice how there's this intelligence and coherence to the way that it plays out in your life.
So here we're working on invigoration.
Assembling a sense and understanding of our,
In this case,
Neurosis,
In a coherent narrative form.
Let's go over just one more time.
It's really important.
So when I'm in this behavior,
When I'm manifesting this symptom of some version of avoidance,
Surrender,
Or overcompensation,
Certain beliefs about self,
Other,
And world are present.
And now see if you can name that belief.
That's the identification function.
Just name it in a way that makes sense to you.
And then one more time,
Notice how it just makes,
It makes the symptoms either necessary or just,
And just an unintended consequence.
Like,
Yeah,
It makes perfect sense,
Yeah.
One more time,
This is invigoration.
This is constructing a narrative.
And also notice that there is a quality of equanimity,
Of acceptance,
Non-judgmentalness.
It's totally okay that you respond this way.
It's totally natural.
And now also bring up this kind of open-hearted quality towards yourself.
You can imagine another person doing it,
Or you can imagine sending yourself this quality of open-heartedness and compassion.
Well,
It's totally understandable that this kind of symptomology arise out of this belief.
It'd be the same for anybody.
And now notice how this is emotionally regulating,
To be with your way,
Be with yourself this way,
To have compassion,
To be with your way,
To have compassion and equanimity.
Really notice that.
Okay,
And now we're going to move on with this integration piece,
This narrative piece.
So now this belief of yours,
You learned this somewhere,
You learned this earlier in life.
And now float back to the past.
This is an imaginal exercise.
So just bring up either a real or a kind of reconsolidated,
Kind of amalgamated,
Composite memory of the past when you had this negative belief about yourself reinforced.
Bring that up now.
See,
This is also part of the integration piece.
We're seeing the cause and effect relationships.
We're seeing how the learning took place.
Now I'm going to step back,
Disidentify from this,
Then kind of with this eye of equanimity see how,
Oh yeah,
This is just learning.
This is just learning.
It would happen the same way to anybody else.
And again,
This is the integration piece,
But this is also compassion and equanimity.
And now reflect,
Oh there are so many others who have experienced this same suffering,
The same type of difficulty.
And now see that clearly.
This is helping us de-centrate and also develop compassion.
And now have this quality of open-heartedness in the chest.
Feel that.
You aren't alone in this suffering.
And now one more time,
Let's go over the whole kind of genesis of this.
See how you had experiences that taught you a certain negative belief about self?
And now see how these negative beliefs about self make certain,
Say,
Neurotic or problematic symptoms arise in your life,
And they might fall into the categories of avoidance,
Surrender,
Or overcompensation.
Just see that clearly.
And now can I one more time step back as if you were an observer,
An impartial observer.
And just notice how all of this is impersonal and just causal,
Just having to do with cause and effect.
Yet one more time,
See that this has brought about real suffering.
And now bring up a quality of compassion towards yourself,
Of understanding.
Good.
Now release the meditation.
Bring your attention to the rising and falling of the abdomen.
And now release the meditation.
Bring your attention to the rising and falling of the abdomen.
And now open the eyes and come back to the room.
