So go ahead and find the meditation posture.
Push the crown of the head towards the ceiling.
And start settling in.
Good,
Now take a deep,
Deep breath.
And exhale.
And now one more time,
Super deep breath in.
And exhale.
And one more time,
Super deep breath in.
And exhale.
Good.
All right,
Now.
Now.
.
.
Get a sense for where you are in space.
Imagine the room behind you.
To be clear,
You can do all of this with your eyes closed.
Right in the room in front of you.
And get a sense for where the body is relative to all of that.
And now bring your attention to the Don 10 or the horror that spot right above the pelvis.
And just let your attention sit there for a moment and orient from that place noticing what's above below in front of behind and so forth.
That's right.
Okay,
Good.
Now release that and now.
Loosen up the shoulders,
Upper back,
Back of the neck.
Good,
All right,
Now.
Now bring to mind.
A moment.
Of mistrust,
Distrust,
Whatever it is.
And then in the scene that you're imagining,
Imagine that the next frame,
The next moment,
Is a moment where they're kind of upset and shocked.
Of this mistrust hits you.
Notice the tensions across the forehead.
Around the eyes.
Maybe at the base of the skull.
And just let your attention be there.
Just feeling those areas in the head.
Ow.
Open up to sensations across the whole body.
And what we're doing here is extremely simple and primitive.
Just feel the tensions in the body.
Anywhere that they are.
Don't think about them.
Don't try to do anything other than just being present with the sensations in the body.
Let's try.
Just feeling the body in a very,
Very simple way.
Just feeling the body and letting yourself do this thing that is so simple,
Which is just being present in the body,
That's all we're doing.
Keep going.
I go back to the old scene where in the next frame.
The negative thing will happen.
Duh.
This issue around trust will arise.
And now,
Notice what it is that you actually wanted at the time.
This will be something very simple.
And then now,
Once you've got that,
Notice the tensions across the forehead,
Around the eyes,
And at the base of the skull.
And now open up to sensations throughout the whole body.
That's right.
Just feeling the body.
All right,
Now once again go back to the old scene.
Notice what it is that you wanted.
Notice how the other person responded to you generally or around what you wanted.
This can also be an implied response.
And notice the tensions across the forehead.
Around the eyes and maybe at the base of the skull.
Just noticing what comes up in the body,
Not thinking,
Just feeling the body in a very primitive way.
Start just feeling the body in a very primitive way.
That's right.
Right now,
I go back to the old scene once again,
And this step is very important.
Notice what you wanted.
Notice how the other person responded or how you expect for them to respond.
And now notice your coping mode or your self-protective strategy,
Like how you're dealing with this.
See if you can name.
The strategy you're using,
Whatever you're doing to protect yourself.
And now,
Seeing how you're protecting yourself,
And then to be clear,
You're not,
Don't pathologize yourself,
Just notice it,
Don't judge it.
And now just notice the tensions that come up across the forehead,
Around the eyes,
And maybe at the base of the skull.
And noticing the tensions across the whole body.
Just sitting with them,
Noticing,
Feeling.
That's right,
Just being with it.
Hmm.
Yeah,
That's being worth it.
Now,
Once again,
Go back to the old scene.
And now go straight back to your coping mode or your self-protective strategy.
Now we're going to do an exercise that comes from coherence therapy called symptom deprivation.
So now imagine that you would not be able to use this coping strategy.
Now see all the even worse things that would happen if you could not have used your strategy.
Take a moment to see that.
And what's interesting about this is this helps you.
Actually appreciate the functionality of your self-protective strategy or your coping mode.
That's right,
Just staying with it.
All right,
Now go back to the old scene and bring up your coping strategy.
See it for just a moment.
And now what we're going to do is we're going to cut.
Look at the negative impact of you using this coping strategy.
But,
And this is a very big but,
This is not an opportunity for you to beat up on yourself.
You want to just understand the strategy.
But now,
Just for a moment,
See how this strategy of yours,
How it obviously solved problems,
But it created other problems.
So just take a moment to see how this strategy caused problems in that old scene that we're looking at.
At other moments in your life.
Just take a moment to see all that.
That's right.
Keep going.
Just noticing what comes up in the body.
That's right.
Okay,
Now release that and now go back to the scene one more time.
All right,
And now.
Review the contingencies of the scene.
Now,
What do I mean by that?
That means review all the sequences in time,
The cause and effect relationship,
So this happened,
Then this happened,
Then that happened,
Just review all those,
And maybe there's some sort of contingency or moment in time that's or triggering or that feels more unresolved.
And see if you can identify one of those.
That's right.
Just noticing what comes up in the body Good.
All right,
Now go back to the old scene one more time.
Now what we're going to do is we're going to see this old scene but there are other actors there are other players in the scene it's not you and you see this scene again impacting and so forth somebody like you it's not you And now just take a moment to see all of this play out in your mind,
But in another person.
You can see how things unfold in time.
You can see all the contingencies.
Taking a moment to see what's unfolding.
That's right.
And then notice what comes up in the body.
What's it like to see this play out in somebody else?
That's right.
We're good.
All right,
Now we're going to move on and we're going to focus on experiencing the positive opposite.
So what I want you to do is one more time identify the core negative belief.
That has to do with this scene.
So it probably has something to do with mistrust,
But maybe it doesn't.
Go ahead and find what is true for you.
Okay,
Good and now get a sense for how this happened like how it is that you.
Or how it is that this scene contributed to this belief around mistrust.
And now.
Now create a scene that is the opposite of this negative scene.
And so this is the positive opposite.
And what this scene will do is will,
In a sense,
Teach us the exact opposite belief.
So it will probably teach us something like,
It's OK to trust,
Especially in a more discerning way when it really is appropriate.
So go ahead and create that scene that is the positive opposite of the old thing.
That's right.
And really feeling the scene and making it.
Kind of very elaborate and florid such that you can really get into it.
Uh,
True.
Keep going.
Allowing yourself to feel good about this,
And really get into it.
Feeling how,
Under the right circumstances,
It is It's good to trust.
You can trust.
But again,
Do this in a discerning way.
And what we're going to do is we're going to do something a little bit weird.
But this helps with memory reconsolidation.
So now what you're going to do is you're going to switch between the new positive scene that shows you that you can trust,
And the old negative scene that reinforces how you cannot trust.
So just switch between those and just do it in a way that's natural to you.
Like I said,
This helps kind of surprise the mind and helps bring about memory reconsolidation.
Chain back and forth That's right,
Just being with it.
Going.
Now,
Go back to the.
.
.
Positive scene once again and really feel into it very intensely and stay with that positive scene.
That's right.
Calling.
Releasing all of that.
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.
Awaken present in the room.
Settle in the experience.
