This is a recording to help you do the work of Byron Katie with the four questions and the turnaround.
Start by writing down a situation that is challenging for you.
It could be a relationship,
It could be your anxieties about the climate change,
It could be about presidential elections,
It could be about a recurrent thought or fear that has been present in your life.
And once you know what you'll be working on,
Start with the first question.
Is it true?
Really consider this question now.
Is it true all the time?
Is it a fact?
Is it something that never changes?
Then move on to the second question.
Can you absolutely know that it's true?
Now you challenge it even further.
Do you know with absolute certainty that it's always true?
And usually with the second question the mind already starts to find flaws in the thinking.
The no,
It's not actually true,
Becomes clearer,
More in focus.
But at times,
On rare occasions,
You get two yeses.
So now we move on to the third question.
How do you feel or what is your experience when you believe this thought?
And then the fourth question.
Who would you be without the thought?
These two questions are here to help you really feel the experience,
Notice every detail,
Every aspect of it,
And imagine a life without that belief,
Without that fear.
And now we come to my favorite part,
The turnarounds.
The exercise here is to find two or more statements that are opposite to the first one.
So let's say your example is my sister projects her fear onto everyone and wants them to change.
Here you would say my sister doesn't project her anger on everyone and doesn't want them to change.
And sit with this new perspective,
Allowing your mind to see how this is also true.
Or turn it around and say I am projecting my fear onto everyone and want them to change.
Or I am projecting my fear onto my sister and want her to change.
Through this simple process you can analyze and unwind any fear that has arisen in you.
By first challenging it,
Challenging its assumptions with the first four questions,
And then seeing it from new perspectives through the turnarounds.
Thank you for listening.
