Emotional Healing Exercise Class 5: Go For Action

Enjoy a profound emotional healing exercise that will allow you to become mindful of your body and feelings. We can resist or accept the challenges within our being. In this session we will teach you how to combine the observe, accept, and act on parts of the emotional healing, and after you realized where you are at, and accept it fully, then how to act to heal it and go for the next level of the understanding of your problem.

Transcript

For the action exercise.

You will need a notebook or a document to type something in.

You will need,

Well,

You,

Your body.

We will at one point in the exercise do a little moment of so-called power posing,

Which is something that researcher Amy Cuddy brought into the awareness of people.

And power posing you can try it out right now if you want.

It's basically anything that has your genitals open,

Chest open,

Chin up,

Arms can be like a superwoman or stretched up like this.

So any kind of position like that,

That opens the chest,

Opens the genitals.

If you put the legs apart even better,

Put the arms like this,

That,

That,

That's a power pose.

And there has been sufficient research done about this that even if you just hold a power pose for two minutes,

It immediately spikes up your testosterone and pushes down your cortisol.

So stress hormone goes down,

Confidence hormone goes up.

So that's pretty cool.

So little life hack before you do anything that is important.

You go into some talk about a promotion or job interview or something.

You go in the little toilet booth,

You stand with two feet on the ground,

Gentles out and you stand like this for two minutes and you'll have a much better chance to have a good performance.

And also you're much more likely to get picked as a candidate.

So you can try that before exam or anything that needs a bit of extra boost of confidence.

And also you will need a,

Well,

Actually you can choose.

You could either type and write some of the elements that we will say or record them which sometimes is easier to just speak and blah blah blah and just record it into your phone or into your computer,

Whatever is good for you.

You could also just say some of the things out loud,

But it's sometimes helpful to record so you sort of have an accountability.

And one part of it we will record either to ourselves or for the daring ones amongst you who also want a little extra booster of your action stage.

You can post a little thing that you will record on the telegram group or even record directly into our telegram group.

So now I will tell you what we will do.

We will begin by picking a challenge.

Finding something that we find difficult in our life right now.

Not necessarily the most terrible thing that you ever ever experienced,

But something that is like medium.

It's big,

It's annoying,

It weighs on you a little.

But also you feel okay in this kind of context to look into it.

So please nothing that will re-traumatize you.

And then we will say all the things that annoy us about this issue.

You don't necessarily have to address the issue,

But basically we want you to whine about the issue.

You just whine about it,

You be a real whiner about it.

Imagine the boss is like that and I always get sad about that.

Until you said everything that you need to say that is whiny and that is not so much action oriented,

But more oriented to stay where you're at.

And that's okay.

Just whine it all out.

You let it all out.

It's part of the system.

We'll embrace that,

We'll accept that.

So you do that.

Then we'll do a little bit of power posing and then we'll do the reverse process.

So I told you how important it is to have a good,

Or let's rather say how important it is,

But also how much action makes it so that you have a transfigured viewpoint upon your challenge.

So what we will do is we'll just transfigure the challenge in the first place and then you'll say into your phone there or into your telegram group,

If you dare,

Everything that is awesome about that challenge of yours and you try to really sell it.

It's like guys,

I have this challenge.

Let me tell you about this challenge.

It's amazing.

Let me tell you why because of this and this and this and this and I will learn this,

This,

This thing from it and it's going to be so great.

And you say it and you have to mean it and convince all of us.

Of course,

You don't have to post it in the telegram group if you don't want to.

If you're doing this just by yourself and there's no community telegram around you because you're listening to this on an inside timer or whatever you do,

Then you'll just do it for yourself or you can send it to your best friend or something like that.

Also for you guys,

If you don't want to share it with us,

Share it with your mom or with your best friend or with somebody.

So that's also a good option.

And finally,

We will just relax a bit and then we'll draw out an action plan,

An actual action plan in regards to this problem that we have and I will invite you to also write out some,

You know,

Some things to do when you are in a low action capacity,

Middle action capacity,

High action capacity and then just write that out in your notebook or in your document.

So this is approximately what we will do and I know it's complicated,

But I'll guide you through it and it will be fine.

And the whining stage and the challenge stage,

They will not take forever,

It will be like just a few minutes each and then we'll take a bit more time for the planning of the actions.

Yeah.

Very important for the power posing,

The non-power posing positions are,

So what makes you feel weaker and what makes your stress hormones go up and confidence hormones go down is when you cross your legs,

Cross your arms,

Touch the neck,

Put the head down,

This kind of stuff.

So you don't want to do that.

You want to go arms open,

Legs open,

Super visible,

Like that.

Yes.

Good.

Then we are ready to start.

We can get all our little items ready.

Take a moment,

Breathe,

Focus inside and first of all find a challenge.

See if there's something that stands out that you wish to address in this session.

And once you've found something that you want to work with,

Maybe just write it down so you have it clear.

Okay,

This is what I'm looking at in this session.

And once you have a headline for your challenge,

See if you can just give it a few words.

You just write down neutrally,

Okay,

This is what the challenge is about.

I have this issue with my boss and he keeps arguing with me about this and it's really weighing on my confidence and on my workability and so forth.

You can write down a little bit how you feel within the scope of this challenge,

Of this problem.

Snorting down a little bit.

Outlining the challenge.

And you can try to keep it as compact as possible but still with enough words to understand what we are dealing with.

And then once it's a bit clear,

You can begin to just empty out all the ways that you can't stand this challenge.

You can write it down,

You can record it and let everything out that is like I wish I wasn't in this stupid challenge.

It's so annoying.

It's weighing so hard on me.

Can we turn this up?

It's weighing so hard on me.

I don't know what to do.

I feel I just don't want to be bothered,

Whatever it might be.

So everything that is sort of I don't want to do this.

I don't want to accept and then act in accordance with what is needed.

I don't want to grow up about this.

I want to whine and I want somebody to help me and to make it go away.

Something in that direction.

You just write everything that comes.

Inaudible I'm going to take another moment to finish your last line or two.

And once you have emptied out,

At least to a good degree,

Everything that sucks,

About this particular issue,

Then I invite you just to close your eyes and take a moment and just breathe.

And let's go into observational mode.

Relaxed,

Non-judgmental.

All right,

So we have this challenge,

Turns out.

Just watch it in your inner universe.

How does it express?

Just see all the different connections,

Feelings that are related to this people issue.

And then everything that this challenge is,

Including the people,

The aspects related,

The deeper layers to it.

Just embrace it,

Accept it within the profound compassion of your heart.

You don't have to like it,

But just embrace it for what it is,

Without demanding anything.

Even if this stays forever,

You'll embrace it like a child coming home,

Being embraced in the arms of the mother or father.

So now we have a map,

A rough map of this issue.

It has these ingredients and components within your inner universe,

Connected to these and those issues.

Okay,

We have the finger on the map,

We have right here,

This is the issue at hand.

We are not trying to make it go away,

We're not trying to change the issue.

This is what it is,

This is our finger on the map.

All right,

And as we understand the problem,

The issue,

The situation,

Here and there it might become clear,

Well,

Yeah,

I guess this is something that would be good to change,

To address,

To act differently.

Maybe this is something I could do,

This is something that seems to be necessary in this context,

Maybe I don't want to do it yet,

But you might see some pointers towards the solution.

Things that are inbuilt in the problem and that now arise is something that can be done.

The hidden invitation within your problem is to do this,

To learn this,

To understand this,

To heal this.

So gradually begin as you embrace the issue,

Also embrace the solution to hold within your heart absolutely everything connected to this,

Including the solution.

So now that we have a map,

The fingers on the map,

We understand the circumstances,

The situation,

And the solution is revealing itself within it.

You can start to map out a little bit an action plan.

And first things first,

I would like you to write down how did you get where you're at,

Just a few sentences.

You know where you're at,

But how did you get here,

What did you do to arrive to this point.

See if you can find just two,

Three points and note them down.

You know where you're at,

What's the issue,

How did you get here.

So so so And don't worry about completeness right now.

You can always deepen and come back.

But see that you have some two,

Three points on your paper about how you got here.

What did you do,

What choices,

What actions brought you here,

Where you're now.

And whatever you wrote down you can just hold it for a moment and accept that as well.

Okay,

These are a few points that probably contributed to how I got here.

There were some outer things happening for sure,

But then this is also what I contributed.

And then embrace that,

Accept that in your heart.

You can notice how gradually the acceptance extends from a profound self-compassion,

Embracing a profound self-responsibility.

All things considered,

This is how I got here.

These are the parts that I contributed to this problem.

So and then we can ask ourselves,

Well good,

This is my map.

I've been around and I've come here over these roads.

Now I'm in this point.

Where am I going?

Where do I want to go with this?

What would be my ideal outcome,

My vision,

My most perfect way of things playing out?

Where am I going to,

If I can pick,

I can make a wish.

And this doesn't have to be even in any way complicated.

It could just be one word.

Okay,

I want to go towards love,

Towards God,

Towards peace or silence or healing.

It might be more complicated than that.

Maybe you have a very clear outcome that you would wish for in this situation.

For example,

Well I wish thoughts around this subject would reduce to the most minimal possible.

So in this concrete issue,

What are you aiming at?

Where are you going?

If you have a very simple answer,

See if you can just give one descriptive sentence to it,

Something like that.

Okay,

So in this situation I want to aim at love.

Okay,

What does that mean?

Well,

That I would be feeling maximally,

Actively loving towards person xyz no matter what happens from here on out.

Something like that.

Yeah.

And for now you can conclude.

Don't worry if it's not yet 100% complete.

You can always return.

And for a moment accept this solution,

This direction.

This is where you're going.

And look at the map sort of from a zoomed out perspective.

The issue at hand,

The place where you're at,

The past that brought you here,

The landscape around,

The place you're aiming at.

And then see if you can just write a few practical things that you could do and that you would be willing to do today,

Right now,

This week to move towards that goal of yours,

Towards that ideal outcome.

And write those down.

What are actions that are clearly arising very evidently from where you're at and that will lead you towards where you're going.

And see if you can write down something very simple for when your action capacity is low,

Something medium,

And maybe something a bit more elaborate for when your action capacity is really high.

So so so Again,

There's no need to be complete right now.

Just a few ideas,

A first draft of something you would be willing to do now,

You could do now.

And then I would like you to hold within your awareness the entirety of your challenge.

This is how you got here.

This is where you're at within the landscape of your inner universe.

Your highest ideal is that over there.

And you'd be willing to make this,

This,

And this little action today,

This week.

And on this background,

I invite you just shortly to take a power position.

Arms up or into the sides,

Legs open,

Chest open.

Whatever way you feel,

Whatever inspires you,

Just hold it for a moment and try to mean it and see yourself there in that landscape,

In that map.

The path behind you,

The challenge right where you stand,

Landscape around the highest ideal in front of you,

Some actions outlined,

Ready to go.

And I invite you to stay in this pose as you do a 30 seconds,

One minute sales pitch to yourself.

For how this challenge is the best thing that has ever happened to you.

And best would be if you can convince all of us or your best friend.

If you wish to record it directly to the Telegram group,

That's also nice.

You can just simply say it out loud.

You can record it to send it on,

Send it forward,

Or if it's better for you,

You can write it down.

Hold the power pose and convince all of us.

Why is this the best thing that has ever happened to you?

This challenge.

So to make it very clear,

We remain in the power position and we record or say out loud our sales pitch for how this is the most awesome thing that has ever happened.

I give you an example.

Man,

That this boss is such a bully.

It's super amazing because now I can finally build my confidence.

I've been a little lame-o worm my whole life and now finally I can step up and be courageous and at the same time be truthful,

Full of virtue.

It's what I always wanted.

I love it.

And if you can please record it for us on the Telegram.

Try to be very convincing in a short period of time and when you finalize you can relax your arms down.

Just feel,

Become aware.

And I invite you to contemplate for a moment the results of the exercise.

To see where you're at,

How you're feeling,

Especially in comparison to when we started.

And we invite you to also write down a little bit how you felt in this exercise so you can share it with your sharing body this week.