Sunday, May 20, 2012
- Identify a thought/self-judgment (such as “I should/shouldn’t…”)
- Notice the physical sensations and emotions that accompany ruminating on this thought
- Cultivate a sense of presence with uncomfortable feelings (for example, become aware of constriction, tightening, aversion, churning, numbness, alienation, senese of being defeated or drained, etc.)
- Notice the universality of this reaction to negative self-talk, “Just like me, people who talk to themselves in this way suffer.”
- Inquire as to what is the positive intention behind self-judgment.
- Ask, “What’s the best thing that could happen by talking to myself in this way?” or “What do I hope would happen by talking to myself in this way?”
- Jorge Rubio’s concept of the “Jackal-Hall-of-Mirrors” – a.k.a. jackaling-the-jackal — Escape route: move towards the positive intention more deeply (i.e. if you do whatever the positive intention points towards, if you were to fulfill the positive intention, what would that mean?)
- What would I prefer to say to myself, knowing now what is important to me?
- Engage in a meaningful internal inquiry — once settled into the value/need what would I request of myself?