Go ahead and bring up What you want to work on and maybe write it down Because I sometimes I find that like I can like physically like look at it like on a piece of paper Is that that helps me come back to what I want to work on?
You see we got it written down and now We'll go ahead and do kind of a longer settling in And more formal settling,
Sitting up straight Pushing the crown of the head up towards the ceiling And now Notice the body and this already is the identification function Notice how the body sitting up in the formal meditation posture Has a has an impact that there's this energetic shift now that is both identification and relating variables Go ahead and see that And now just take a few deep breaths to help settle Okay good,
Now we'll get into the meditation So bring up the thing that's upsetting maybe The schema kind of a negative belief or maybe it's a mode or a center.
Just go ahead and identify Name what's happening And now bring up a curiosity and what's going on for you Let's go this is really interesting Okay now this is this is really important if we can find investigating our quote-unquote afflictive mind states if we can find the Interesting then there's almost just no barrier We'll be able to work through anything I couldn't really take that in and now that is integration.
That's creating a narrative If I can just develop the sweet open interest and curiosity In my mental states,
I'll be able to work work them through And now that sense of knowing that you'll be able to work them through that's agency a Sub-function of mastery Okay,
Now come into the simple the moment Name it And now This mode this symptom makes perfect sense It is so reasonable from this one place of viewing it as to why you would have this in your life Why you manifest this way?
Go ahead and see that clearly now This is part of the unit ration function See how The symptom is Necessary or just a unintended consequence of some of your beliefs about self other and world See if you can identify those beliefs about self other and one And have your best healthy adult self there with you kind of guiding you along maybe Mirroring what you're experiencing Comforting you That's right keep going These symptoms are due to believe some logical outcomes given the belief Have your healthy adult self say oh anybody would Manifest this same way given this belief and this belief is just due to condition They are reinforcing the narrative function Keep going Okay And now See how you learned this This conditioning took place earlier in your life and There there are experiences that you had that are not your fault That this condition these mental states in you And now here we're seeing blamelessness And have your best adult self reinforce that you're not to blame This is both concentration and mastery and actually the narrative function as well So now go back to one of these things particularly where this negative condition was reinforced Notice where you were,
Who you were with,
Notice what this feels like And then go ahead and have your best adult self there with you Helping you make sense of it all,
Comforting you,
Mirroring yououf breaths That's right,
Keep going.
And now just really emphasize the comforting and support.
And this comfort,
Achievement and support is actually all part of mastery.
We're doing self-mastery here at very high level.
That's right,
Keep going.
Keep soothing yourself.
Keep having your best adult self soothe you.
And now you and your healthy adult self step out of the seat.
And now your healthy adult self,
That kind of metacognitive training type way,
Explains things that happened in that scene to you in a way to help you make a really coherent story,
Such that you can let go of self-blame and see this in a more appropriate light.
Go ahead and develop that.
Peter,
Best adult self is coaching you on a healthier way of viewing this,
A way such that you see that this doesn't have to do with you really.
It's not personal to you.
It's just conditioning,
Just cause and effect.
Okay,
Now go back to the scene and now you,
Your best healthy adult self are going to rewrite the scene in such a way that this negative outcome never happens and a positive alternative does happen.
So go ahead and do that now.
Good.
So now,
See your whole life,
Your whole life in the real adult life going forward,
Unfold consistent with this new learning,
This new way of viewing,
Your new schema or your new positive condition.
Go ahead and see it.
See your whole life unfold now that way.
And now you have your healthy adult self accompanying you and supporting you.
Okay.
Now really feel into the sense of agency,
Mastery.
See how you'll be able to have the impact on the world that you want and the impact on others that you want and that connecting be so much easier.
That's right.
Really make a deep impression.
This is what you expect from living.
Now we'll do compassion practice for just a minute.
So go back to your schema and your mode that you worked on.
These types of schemas and modes are so common.
So many others have had the same experiences as me.
And I know the depth of the suffering that comes from that.
And so now see how there's a natural compassion towards others around this sense of camaraderie.
And now on the in-breath you reflect on their suffering.
And on the out-breath you send peace to all the beings that have suffered in this way.
So go ahead and do that now.
Okay.
Good.
Now release that.
And now stay in the meditation but kind of step back from it.
And notice what this was like.
What were the lessons that you learned?
And now get this sense of observing it from afar.
And now have your best healthy adult self see your insights and mirror your insights.
Maybe discuss them with you for a minute.
Really seeing that clearly.
Now also notice that you are the one that did this work.
You can come back to this whenever you want.
And now bring a quality of,
Bring up the sense of agency here.
You have agency in your life.
Now make a deep impression of that.
Good.
Now count 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.
