 Okay, so in this example we're going to take a look at the work of Byron Katie and We're going to just walk through an Issue that comes up and this one is very common. So if you're not familiar with it the work of Byron Katie This is what we're doing And it's described as a written meditation, which is very very true So if you haven't done it before basically here are the instructions This is you're questioning a belief you hold that basically is causing you suffering So on the line below Write down a stressful concept about someone alive or dead whom you haven't forgiven 100% so For example, he doesn't care about me now It doesn't even have to be about a person in fact It can be about a situation in life or a recurring problem or belief that is causing you suffering So it says then question the concept in writing now in writing That's really where the power and all this work comes from It's actually you're writing it down because if you can get down what your ego believes on Paper in black and white it can't do its little mischievous Maneuvers it can't really escape analysis So you're going to use the following questions and Turnarounds so if you don't know what a turnaround is We will see in a few moments what that is. We're going to be Looking at the belief and essentially a turnaround is putting it in sort of an opposite way To get to a deeper truth about what it is So use additional paper as needed when answering the questions close your eyes be still and witness what appears to you so Really what you're thinking of is Witness what happens to you or it really involves Not taking too general of you of things putting yourself in the situation or event That is causing you the suffering. So if it's an argument with a friend You don't think generally about friendship or problems with friendship you think about that exact specific instance when you had the emotional block and Inquiry stops working the moment you stop answering the questions So we really have to follow the instructions here on this right that is a very important aspect of this So let's begin. So here is a thought that comes up an example this one might be my Job is Boring Okay, my job is boring now How many people believe that thought a lot of us and a lot of us carried that thought around so? Let's scan down. That's what we're starting with in this situation So think about it when you tend to think about that, okay? Maybe it's in the morning before you go to work or before you've got to take on An assignment or a project that you've been avoiding, okay? So picture yourself in that situation. Maybe think about where you're sitting where Abouts in your house in your house. Are you when these thoughts come up? Maybe you're in bed Okay, think about that. So the first question Number one is it true? Yes or no? That is what you have to answer. So the first thing that comes to me here is is my my job is boring. I would say Yes There are aspects of my job that I find to be boring That is true. I believe that that is true So next thing we do is we go on to question two. Can you absolutely know that it's true? Yes or no Okay, so that's where a bit of stillness comes in here Okay, can can I absolutely know that that is true? I Would have to say there are instances when I do feel like it's boring But it's not not all the time. So yeah, I feel that it's true But I can't honestly say 100% that it is true even though I feel like it is So I guess I'm gonna have to say no to that one So the instructions really are no matter what you say whether it's yes or no Yeah, you just continue you just continue on to the the third question So the third question and let's scan down a little bit How do you react? It says when you believe that thought, how do you react when you believe that thought? So how do I react when I believe that thought? I would have to say It fills me With a sense of Pessimism that is how I feel I feel I feel Lethargic And I I feel like I have to Battle with myself That's how that makes me feel every time I have that thought That's the honest truth. That's how I feel when I when I believe my job is boring So a says Those that top bring peace or stress. Well, that's definitely stress Okay, that thought is causing me stress What images do you see past and future and what physical sensations arises you think? That thought and witness those images. So I see myself. I see myself sort of In my office, but I see myself avoiding work. I see myself procrastinating What else? What sensations come up? I feel I Feel tight in my chest. What else? That's pretty much it I can see that happening I avoid work I feel I procrastinating I feel tight on my chest In terms of the future I see a Long battle ahead I can see this going on forever I can never see my job or my work as being anything other than being boring So what emotions arise when you believe that thought refer to the emotionalist? Well, the emotions for me are I feel Frustration I feel guilt because I'm not Engaging I feel shame. I feel Anxious about the future Anxiety fearful I feel fear So that would kind of sum up how I feel Let's just continue D is Do any obsessions or addictions begin to appear when you believe that thought? Do you act out on any of the following? Alcohol drugs credit cards Food sex television computers. I would say for sure addictions those come up and it comes in the form of I would say maybe television. I would say occasionally food Maybe Internet You know watching YouTube clips You know way too many More than is good for me Anything else that comes up for me there I Feel like I avoid Or I I can't Do other things in life I Would Enjoy That's it. That's a something that's a feeling that comes up for me because I feel well You know, I'm not doing my work, but I have to do the work But Because I haven't done the work. Well, I can't exercise I can't Play music I can't hang out with my friends. So I put off all the other things E there is How do you treat the person in the situation when you believe the thought? Well, I I attack myself for sure I attack myself I feel Worthless in terms of my job. I hate my job. I hate my job. I Avoid it. I see it as a Big problem. So that's how I feel When I carry that that thought okay, and that's that's true. That's how I how I feel So the next part is and at the top of this next page All you do is you just rewrite the thought so you can see it there as you're working through it. So my job is Boring My job is boring. Okay, so question four is who would you be without that thought? So what who or what are you without the thought? So what we're asked to do here is Imagine yourself see yourself in the situation and all you're going to do in the situation is remove the thought might my job is boring So who would I be without the thought my job is boring? So I'm just going to pause for a second and think about that who Would I be without thought my job is boring? Okay? Well without the thought in that situation. I would say I feel way more relaxed I feel like work is doable I Don't resent it anymore. What else without that thought? I Feel it will be easier to start work. Okay? so I Would be free the battle would Be over Bit of a release there for me on that one So let's continue last thing we're asked to do is turn the thought around so What we do is? We turn it around so there's a number of ways you can do this, right? You can do it to the self to the other or to the opposite so the opposite for me the opposite of that would be um My my job is boring my job is What's the opposite of boring? Exciting my job is exciting and what you're asked to do then is Come up with three three ways as many ways as you can at least I think it's at least three Specific genuine examples of how each turnaround is true for you in this situation okay, so My job is exciting How exactly is that true? My job is exciting Okay Okay, my job is exciting So My job is exciting. Well, I have Experienced excitement in the past That is true, you know, I have had exhilarating moments With regard to my work before that is definitely true I Have experienced excitement in the past My job is exciting. Who else is that true? And really what we're been asked to do here is you know We put our job or I put my job on trial here Okay, I judged it and now I've been asked to sort of act like I'm I'm a lawyer for my job and try to sort of defend it. Okay So, how could I defend my job? Well? I'm thinking about the specific aspects of my job that I didn't like before that I was avoiding My job is exciting. Okay My job is exciting. I would say it's true that my job is exciting because I Don't know where it Will Lead me. I don't know where it will lead me So the work I've been avoiding the work. I thought I didn't like is actually I think it is true to say It's exciting because I don't know where it will lead I've been avoiding it up to now but if I engage with it The truth is that I don't know what will come of that effort. It could lead me anywhere You know, there could be opportunities there that I've never Seen before That's pretty exciting. I have to admit What other turnaround could I give for that? My job is exciting My job is exciting. Well, I would say that it's true that My job is exciting and again, you know, I'm struggling here with these but that's okay. That's the work Okay, you have to just be still for a bit when you're doing this My job is exciting Okay, my job is exciting. My job is exciting. Well, my job is Exciting because I find it Challenging that is true. I think I mean if it was just literally simple or Incredibly obvious what I had to do and there was no thought involved in it or was incredibly easy Like ridiculously easy, I would not find it exciting either. So the fact that there are aspects of what I find, you know Challenging Those make it exciting. Okay, so my job is exciting Second turnaround I'm gonna have a look at it another one see if I can find a different turnaround So the original one was my job is boring. What about not my job is boring my Avoidance is boring now. This is a bit easier for me. That is true Not doing it is boring That is true. That is I have to say that is true Why is that true? I don't Enjoy What I do as I avoid so, you know the excessive television watching the excessive Web surfing YouTube, I don't particularly enjoy that. In fact, it is boring at this stage You know just the avoiding of that stuff So my avoidance is boring. Well, that's true because I know Exactly how it will go and more importantly how I Will feel Afterwards, let me just scan up there a little bit in case it's not clear I know exactly how I will feel afterwards. That's true. I know I'll feel guilty Um, what else my avoidance is boring Another way that that is true My avoidance is boring it's too easy My avoidance is too easy, you know, it's There's no thought involved and that is true My avoidance is boring Okay, so they are to turn to turn arounds and If we look back we have two turnarounds for that one try to think is there any other turnarounds to that the original thought being My job is boring I can't think of any other turnarounds at the moment, but what we have are two My job is exciting my avoidance is Boring and what we're left with from having done the work here in this session is Basically two self-made affirmations number one and number two When we are now when I'm in this situation in When I'm going to be doing this work that I've previously believed is boring These are the things I will be saying to myself My job is exciting My avoidance is boring and I'm not saying them to convince myself I've already proven that that is true by doing the work and the analysis So I know My avoidance is boring. I believe that I truly do believe that that is true And my job is exciting This one was a bit trickier for me, right, but I have at least come away with The realization that my avoidance is boring, but I do also believe that my job is exciting I've experienced excitement in the past with my job I don't know where it will lead me and my job is exciting because I find it challenging if it was too easy What would be the point? so that is today's example of Me applying the work to a situation that has caused me stress in the past and I already feel a bit lighter about my work I already feel like it's going to be a little bit easier to bring myself to do it so That is how I do the work and if you like this video make sure you subscribe because I'm going to be doing these Applications of the work of Byron Katie in future you can practice along with me and Thanks for watching guys, and I will talk to you soon