Next time your are feeling bad about yourself or someone else:
PAUSE. BREATHE. NOTICE YOUR SENSATIONS, EMOTIONS AND THOUGHTS. (in that order).
Ask yourself “what am I believing right now”? “What is the negative story I am telling myself”?
For Example: As I write this I notice I feel a bit tense and excited in my chest, I feel anxious/fear and constriction. A story I have is that I am not a good writer or original thinker. The core belief is that “I am not enough” and the feelings associated with that are shame and fear”.
Some common negative core beliefs are.
I am not enough.
I am bad.
I am unlovable.
Once you have found your negative belief, ask these questions.
1) “is this true 100% of the time”? (trick question)
2) Who do I become when I believe this?.Sad, angry, isolating, judgmental etc….
3) If I was free of this belief who would I be?
4) Can I find evidence that opposite of this negative belief is true?
What is the new positive belief?
Meditation
Now try saying the positive belief about yourself three times in rhythm with your breath.
On the inhale think or say the positive belief, on the exhale let go of tension and negativity.
Imagine breathing in through your heart and breathing out through your solar plexus (area in between heart and belly button). This will help create emotional coherence.
How do you feel?
Interested in more of this work. Some of these exercises have been adapted from Byron Katie’s “THE Work”, and the Heartmath Institutes meditations for creating emotional and electromagnetic heart coherence.
www.thework.com
www.heartmath.org
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