Blessed2 Posted March 2 Share Posted March 2 So I've been experimenting with Byron Katies 'Work' lately and I've found an easy and straight-forward way to utilize it in 7 steps. Byron Katie's 'Work' has already been shared/mentioned on this forum, but I just felt like sharing this in case it'll be easier to utilize with these simple steps. 1. When "the phone rings" (discord arises), notice it and isolate the thought that feels off and express it in simple short statement. Write it up in your journal inside "apostrophes". 2. Question it by asking: "Is that thought true?" Answer Yes or No. 3. Continue questioning by asking: "Can you be absolutely certain that it is true?" Again, simple Yes or No. 4. Ask: "How does that thought feel like?" Use the emotional scale and point out all emotions that the thought triggers. 5. Ask: "Who would you be without that thought?" This time I usually use more descriptive terms. I write "hopeful" rather tham "hopefulness". I might write "explosively joyful" or "friendly" or "kind". I'm not quite sure why, but that resonates more for some reason. Might be different to you. 6. Write the opposite of the original statement. Again use apostrophes. 7. Write down at least three aligned thoughts that resonates and supports the opposite of the original statement you just wrote. Thats it. Maybe before sleep you can go through what you've journaled that day. Here's an example: "This weekend is going to be so boring. There is nothing fun to do." Is that thought true? Yes. Can you be absolutely certain that it is true? No. How does that thought feel like? Boredom, pessimism, disappointment, doubt, blame and anger Who would you be without that thought? Optimistic, excited, radiant, joyful, calm, relaxed, satisfied, smiling, friendly "This weekend is going to be super exciting. There's lots of fun stuff coming." - How I feel is really just about how I focus. - I can go for a long walk and listen to great music. - It's great to have some calm, relaxing time with myself. Quote Mention There must be an effortless way. Link to comment Share on other sites More sharing options...
Blessed2 Posted March 2 Author Share Posted March 2 This is it. This is how simple it is to answer the phone. 7 simple steps. https://www.actualityofbeing.com/blog/2024/2/10/rbq79oisewbmvsk6xaf9ugcgb8ry8s Quote Mention There must be an effortless way. Link to comment Share on other sites More sharing options...
Rose Posted March 3 Share Posted March 3 I think this is really helpful.. BUT when does one find time to do it for every thought that feels off? I would need to quit my job for that.. Quote Mention Link to comment Share on other sites More sharing options...
Mandy Posted March 3 Share Posted March 3 4 hours ago, Rose said: I think this is really helpful.. BUT when does one find time to do it for every thought that feels off? I would need to quit my job for that.. Do it with that thought right now. Quote Mention Youtube Channel Link to comment Share on other sites More sharing options...
Blessed2 Posted March 3 Author Share Posted March 3 (edited) @Rose What she said @Mandy That's what she said Edited March 3 by Blessed2 Quote Mention There must be an effortless way. Link to comment Share on other sites More sharing options...
Phil Posted March 3 Share Posted March 3 14 hours ago, Rose said: I think this is really helpful.. BUT when does one find time to do it for every thought that feels off? I would need to quit my job for that.. Thought is only really experienced presently. Quote Mention YouTube Website Sessions Link to comment Share on other sites More sharing options...
Blessed2 Posted March 3 Author Share Posted March 3 On 3/2/2024 at 7:03 PM, Blessed2 said: 7. Write down at least three aligned thoughts that resonates and supports the opposite of the original statement you just wrote. If you feel like it / got some time on your hands, you may also set a timer for like 30 minutes and keep writing as many aligned thoughts that come until the timer goes off. Quote Mention There must be an effortless way. Link to comment Share on other sites More sharing options...
Rose Posted March 8 Share Posted March 8 (edited) “I think this is really helpful.. BUT when does one find time to do it for every thought that feels off? I would need to quit my job for that..” Is that thought true? Yes. Can you be absolutely certain that it is true? No. How does that thought feel like? Freeing, easy, gives me more time Who would you be without that thought? Anxious, feeling like I have to do a bunch of exercises all the time and that I need to keep learning and learning all the unlimited number of tools or otherwise I will never feel better. …….. It could be my ego avoiding the work.. but for some reason recently whenever I see anyone talking about some new techniques I just feel anxious that there is yet another thing I need to do.. that’s why I’ve stopped reading self help books.. because they started making me feel like I am not “doing enough” Edited March 8 by Rose Quote Mention Link to comment Share on other sites More sharing options...
Blessed2 Posted March 8 Author Share Posted March 8 3 hours ago, Rose said: How does that thought feel like? Freeing, easy, gives me more time Who would you be without that thought? Anxious, feeling like I have to do a bunch of exercises all the time and that I need to keep learning and learning all the unlimited number of tools or otherwise I will never feel better. You kind of reversed these because what I meant in the OP by "that thought" was the statement you first put in apostrophes 😁 but it seems it works your way too! 3 hours ago, Rose said: It could be my ego avoiding the work.. but for some reason recently whenever I see anyone talking about some new techniques I just feel anxious that there is yet another thing I need to do.. that’s why I’ve stopped reading self help books.. because they started making me feel like I am not “doing enough” Oh yeah I'm experiencing those exact same interpretations. Makes me wonder if they're really my thoughts, or maybe it's some mind-parasite appearing as if it's thoughts was my thoughts, and you and I have the same parasite. 🤔 I feel that way about the emotional scale and journaling. Feeling shitty about something and then feeling even more shitty about not doing "what I should do" (the scale, aligning thought with feeling) etc. I'd feel so good without that thought. Quote Mention There must be an effortless way. Link to comment Share on other sites More sharing options...
Phil Posted March 15 Share Posted March 15 Time exists. On 3/8/2024 at 2:22 AM, Rose said: Is that thought true? On 3/8/2024 at 2:22 AM, Rose said: Can you be absolutely certain that it is true? An ego / separate self exists. On 3/8/2024 at 2:22 AM, Rose said: Is that thought true? On 3/8/2024 at 2:22 AM, Rose said: Can you be absolutely certain that it is true? Shoulds are a real phenomena, and not just a belief based on the belief there are separate selves. On 3/8/2024 at 2:22 AM, Rose said: Is that thought true? On 3/8/2024 at 2:22 AM, Rose said: Can you be absolutely certain that it is true? Quote Mention YouTube Website Sessions Link to comment Share on other sites More sharing options...
A Tim Posted March 15 Share Posted March 15 On 3/8/2024 at 2:22 AM, Rose said: It could be my ego avoiding the work.. but for some reason recently whenever I see anyone talking about some new techniques I just feel anxious that there is yet another thing I need to do.. that’s why I’ve stopped reading self help books.. because they started making me feel like I am not “doing enough” The "cleanest" method of staying present I've seen is kind of what is described, but more direct. I'm told it's called "noting." There is a very small little book (which is totally unnecessary to read) by Mahasi Sayadaw on the subject. It basically goes something like this: Seeing. Thinking. Touching. Seeing. Thinking. Smelling. Touching. Hearing. Thinking. Feeling. ^this is an approximate description of my experience for a couple seconds. Make the simplest note possible about the current experience, and notice whatever you can. Don't get tied to the label. They don't matter. Use your own. Quote Mention Link to comment Share on other sites More sharing options...
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