Negative Emotions, Thoughts And How to Counteract Them

[Freya Stewart]

First off, thanks @Renaissance for sharing the above script. It's very well put together and I think covers a lot of bases. I haven't read Helmstetter's book yet, but have added it to my reading list. I wanted to go ahead and try using the script on a daily basis right away.

I'm on day nine of using it. I recorded a short video of myself reciting it that plays on a loop. I've been listening to it twice a day on my 20-30 minute commutes to and from work and I will sometimes play it when I'm working. I think there is a benefit in hearing my own voice read the script as the brain identifies it in the same way it would the internal voice.

Personally, I am really liking this technique more than the countdown from 5 from the Mel Robbins thread. What I have noticed so far, is when a thought starts up that is in direct conflict with the script its way more obvious and easy to catch. The script starts to become/replace the inner dialogue and I see it popping up in my language with others too. It also seems like doing this is taking things I may have known about for a while and really integrating them in a deeper way.

One of the biggest changes has been letting go of anticipating imaginary situations. I didn't exactly realize how much this dominated my thinking until I started this exercise.

I think I would like to incorporate something about forgiveness as well. Perhaps it could be something similar to The Lord's Prayer like

"I easily forgive my errors/mistakes and the errors/mistakes of others and realize the opportunity for learning that they present me."

(a quick note: on deciding whether to use error or mistake in the above I wanted to refer to the definitions and I feel both are appropriate to include in this instance:

error:

1. An act, assertion, or belief that unintentionally deviates from what is correct, right, or true.
2. The condition of having incorrect or false knowledge.
3. The act or an instance of deviating from an accepted code of behavior.

mistake:

1. An error or fault resulting from defective judgment, deficient knowledge, or carelessness.
2. A misconception or misunderstanding.

intransitive verb​

1. To understand wrongly; misinterpret.)

 

[Menna]

Just as an FYI and this may not work for everyone but over the last roughly 15+ years involved with The Work I have noticed that if I recognize/notice a negative emotion/thought pause for 2-3 seconds realize what the emotion or thought is about and then let it be and go about what I am doing I have noticed that over time that negative emotion/thought about a specific topic eventually lessons and goes away or is not such an impact anymore...

Also, balancing the hemispheres of the brain and performing EE also helps space out or quell the negative emotions/thoughts...

Trying to stop them for me just makes them come back more frequent...

 

[Andrian]

Thank you Renaissance for sharing the spiritual inspirational self talk, i'd love to recite it everyday.

I've just finished reading Helmstetter's book 'What to say When you're talking to yourself', btw, thank you Gwenllian for bringing it up.

The idea about our brain's modus operandi being similar to that of a computer reached me about a year ago but I wasn't able to understand and grasp the full meaning of this notion until i've read Shad's book. It's a game changer, what you realize is that you are able to take charge consciously of how your mind works (the conscious and the subconscious part), of how you think and the direct effect it has on every aspect of your being and your life.

It's crazy but it's true. What it takes to change your life is to take responsibility of every aspect of your life by learning how to take charge of your own mind and this book will help you to understand how to do that. It's written in a easy to understand and practical way, in a simple and yet very effective way.

Most of the info in the book has been discussed elsewhere on the forum through the works of Gurdjieff, Castaneda, psychological works such as Dabrowski's and Samenow's but Halmstetter's work, for me at least, it has been the last piece of the puzzle thanks to whom I've been able to see the bigger picture of the workings of our minds, of its power to help reach our maximum potential in this realm through our conscious and direct involvement in the process. Now i'm reading his book 'The Power of Neuroplasticity', which I'm sure I'll like it a lot.

 

[Gwenllian]

The idea about our brain's modus operandi being similar to that of a computer reached me about a year ago but I wasn't able to understand and grasp the full meaning of this notion until i've read Shad's book. It's a game changer, what you realize is that you are able to take charge consciously of how your mind works (the conscious and the subconscious part), of how you think and the direct effect it has on every aspect of your being and your life.

Absolutely. These past few months I have noticed that I spend much less time and energy on these negative thoughts, which leaves more room for reading and thinking in a constructive manner. It is amazing. If I'm now reading my mind doesn't wander off as it used to and most of my thoughts are now helpful and interesting. I think meditations have also helped in getting rid of negative thought patterns and I am still reading my romance novels, which helps me process certain events and emotions, or that's what it feels like.

Also, the importance of visualisation in regards to positive self-talk hit me again today, but I forgot to mention it in one of my last posts.
From The Power of Neuroplasticity:

When you visualize something clearly, your brain sees it as real. So if you want to imprint something in your brain, such as a goal you want to achieve, visualizing a clear picture of you attaining that goal will actually help your brain make it happen.

In a famous Harvard study of two groups of volunteers practicing a five-finger piano exercise, at the end of a week of piano practice sessions, both groups of volunteers showed an increase in neuronal growth in a specific region in their brain's motor cortex. This neuronal growth was the direct result of practicing the piano exercise for a period of time each day.

Here's the interesting part: one of the groups of volunteers had practiced playing the piano only in their imagination - without touching a piano! And they achieved results that were similar to those who had physically practiced on real pianos. Their practiced visualization, by itself, caused the new neurons to grow.

When you're practicing positive self-talk, make sure you're also visualizing the results you want to achieve. The more often you clearly visualize your intended result, the more your brain will see it, believe it, wire it in, act on it, and make it happen.

 

[Gwenllian]

I'm cross-posting these videos as I think these short, anti-stress exercises could help those of us who go into panic or stress mode when we feel overwhelmed by our own negative thinking and emotions. This has certainly happened to me!

The exercises don't take much time, but they do regulate our nervous system, which is important if we want to think clearly and think through our negative thoughts and emotions and come up with an answer as to what they are telling us, so we can become curious and find out what is happening in our mind, brain and body, OSIT.

and

 

[Korzik18]

After watching Chu's video about Shad Helmstetter, I saved the book and queued it up. And so in December I read it and was delighted.
On the one hand, it seems that he is telling the truest truths. Everything is so simple and it seems that we all know for a long time. So why do these negative thoughts keep replaying in my head, even though my self-observation and self-control skills are at their best?

This year I tried to keep my "Emotional Diary". Not too regularly, but I really liked it and it brought a sense of relief. In the fall, I noticed that it's not enough to just write your insights and revelations in a diary. I wanted to repeat and repeat to myself the conclusions I had come to about myself, my life. And so the decision came after reading the book. I was interested in the idea of listening to a recording of a self-talk. Although I have a visual memory and it is always important for me to see the text, read and underline. But then I realized that I didn't have that much time to reread my notes every day. In the book, the author claims that even fleeting listening is beneficial on a daily basis.
I decided to record several topics from the book (in my native Russian) with my voice on a smartphone recorder for myself, I also added several affirmations of Louise Hay and my personal conclusions and attitudes. It turned out to be about 20-25 minutes of recording, about as the author recommends.

Here are the examples of the scenario that are in the book. I used some of them for myself:

POSITIVE SELF-TALK FOR FREEDOM FROM WORRY

I never worry. Instead of worrying, I find solutions and I act on them.

My mind is constantly in tune with the positive. It is bright, cheerful, enthusiastic, and full of good, positive thoughts and ideas.

I am able to relax easily and comfortably in my body and in my mind. I am calm, confident, and self-assured.

My mind is orderly and well-organized. I consciously choose what I think and I always choose those thoughts which are the most positive and beneficial for me.

All of my thoughts create healthiness within me. My mind dwells only on those thoughts which create more harmony, balance, and well-being within me and in the world around me.

I automatically, and always, think in a decisive and determined way.

I am full of resolution and the absolute assurance of the best possible outcome in everything that I do.

I choose to look at the world around me in the bright, healthy light of optimism and self-assurance.

I do only those things which are best for me. I create the best within myself, I attract the best in others, and I find the best in the world around me.

I willingly, and without fail, take care of the duties and obligations which I have accepted for myself,

I commit only to those responsibilities which I know I can fulfill.

I focus the attention of my mind only on those things that I can do something about. If I cannot affect it or direct it––I accept it.

I keep my mind too busy thinking good, healthy, positive, constructive, and productive thoughts to ever have any time for worry.

I control the thoughts I choose. No thought, at any time, can dwell in my mind without my approval or permission.

I never worry.

SELF-TALK FOR TAKING RESPONSIBILITY FOR YOURSELF

I take full responsibility for everything about me––even the thoughts that I think. I am in control of the vast resources of my own mind.

I alone am responsible for what I do and what I tell myself about me. No one can share this responsibility with me.

I also allow others to accept their responsibilities far themselves and I do not try to accept their responsibilities for them.

I enjoy being responsible. It puts me in charge of being me––and that’s a challenge I enjoy.

I allow no one else, at any time, to assume control or responsibility over my life or over anything that I do. My responsibility to others is an extension of my own responsibility to myself.

I choose to leave nothing about me up to chance. When it comes to me––and anything in my life––I choose to CHOOSE.

My choices are mine alone to make for myself. I do not, at any time, allow anyone else to make my choices for me. And I accept full responsibility for every choice and decision I make.

I always meet all of the obligations which I accept. And I accept no obligations which I will not meet.

I am trustworthy. I can be counted on. I have accepted winning responsibility for myself––and I always live up to the responsibilities I accept.

There is no they on whom I lay the blame, or with whom I share my own personal responsibilities. I have learned the great secret of mastering my own destiny. I have learned that “they” is “me.”

I have no need to make excuses and no one needs to carry my responsibility for me. I gladly carry my own weight––and I carry it well.

Each day I acknowledge and accept the responsibility––not only for my own actions––but also for my emotions, my thoughts, and my attitude.

I accept the responsibility for living my life in a way which creates my strengths, my happiness, my positive, healthy beliefs, and for my past, my present, and my future.

SELF-TALK FOR BUILDING SELF-ESTEEM

I really am very special. I like who I am and I feel good about myself.

Although I always work to improve myself and I get better every day, I like who I am today. And tomorrow, when I’m even better, I’ll like myself then, too.

It’s true that there really is no one else like me in the entire world. There never was another me before, and there will never be another me again.

I am unique––from the top of my head to the bottom of my feet. In some ways I may look and act and sound like some others––but I am not them. I am me.

I wanted to be somebody––and now I know I am I would rather be me than anyone else in the world.

I like how I feel and I like how I think and I like how I do things. I approve of me and I approve of who I am.

I have many beautiful qualities about me. I have talents and skills and abilities. I even have talents that I don’t even know about yet. And I am discovering new talents inside myself all the time.

I am positive. I am confident. I radiate good things. If you look closely, you can even see a glow around me.

I am full of life. I like life and I’m glad to be alive. I am a very special person, living at a very special time.

I am intelligent. My mind is quick and alert and clever and fun. I think good thoughts, and my mind makes things work right for me.

I have a lot of energy and enthusiasm and vitality. I am exciting and I really enjoy being me.

I like to be around other people and other people like to be around me. People like to hear what I have to say and know what I have to think.

I smile a lot. I am happy on the inside and I am happy on the outside.

I am interested in many things. I appreciate all the blessings I have, and the things that I learn, and all the things I will learn today and tomorrow and forever––just as long as I am.

I am warm, sincere, honest, and genuine. I am all of these things and more. And all of these things are me. I like who I am, and I’m glad to be me.

SOLVING PROBLEMS

The following are a few words of self-talk for how to deal with the problem of solving problems:

I’m good at solving problems. I like challenges and I meet them head on.

Problems are my teachers. They help me to learn and grow. Without them, I would be going nowhere. With them, I am moving forward in the direction of my own goals.

There is no problem which I cannot conquer. I am strong in mind, body, and spirit. My will, my strength, and my determination are always greater than any problem I face.

When I meet a new problem, I do not see the problem as my enemy. I know that finding the solution to the problem will move me forward in my own personal growth.

Because I know that problems are a key ingredient in my spiritual and mental education and preparation, I recognize that all problems are important to me.

I do not fear problems, I solve them. I do not ignore problems, I confront them. I do not avoid problems, I conquer them

I know that every problem holds within itself the keys to its own solution. Therefore, the better I understand the problem, the clearer I am able to see its solution.

Having problems is not a problem for me. I am confident, self-assured, positive, and determined. I always know that I am going to overcome any problem I encounter––and I always do.

I am good at breaking large obstacles down into smaller pieces that are easier to handle. And I never make any problem appear to be larger than it actually is.

I never worry. I turn “worry time” into positive, constructive, “solution time.” I keep my mind alert and open to all solutions—and solutions come quickly and easily to me.

I have learned to recognize that many problems carry with them benefits and potential opportunities which would not have presented themselves had the problem not occurred in the first place.

I do not seek to live a life which is free from all problems. Instead, I choose to live a life of finding solutions and enjoying the benefits which those solutions create.

Challenge, conquer, solution, and win are words which I live by daily. Challenges are opportunities. Conquering them is the inevitable outcome.

“Solutions” are the stepping stones to my success, and “Winning” is my way of life.

Now I listen at least 1 time a day while cooking, cleaning, or during an HBO session (like my own short meditation). It's only been a week, but I really like it.

Just wrote a self-talk script using some of the C's quotes as a basis and for inspiration. I think I'll make an audio version of it, but was also curious if anyone had either anything to add or edit:

Life is religion. Life experiences are a reflection of my interaction with God. I have faith in my interaction with creation. The world does not exist for me overcome or ignore or shut out. I become what I give to life. I pay strict attention to objective reality left and right.

I no longer have the need to control everything around me. I do not impose my will on how I think the world, others or myself should be. Instead, I trust the universe, and I know that all is as it should be. I am open to reality as it truly is. I accept the light, knowledge, and love of the Divine, and I give it others.

I learn the lessons that are presented to me. No matter the difficulty I face, I understand that all there is is lessons. When I find myself distracted or distressed I pause and remember that all there is is lessons. This is one infinite school.

I do what is in front of me to do without expectation or anticipation of the outcome. Everything I do in life is my choice. As such I never hold resentments toward myself, others or the world for anything I do. I realize my gifts and talents by giving them to others. I give freely to those who are asking, and I give what is asked for instead of what I think someone should have. I no longer act as God by determining the needs of others. I accept that we all have own lessons and will experience life as we need.

I have a happy-go-lucky attitude. I easily let go of desire, tensions, and attachments to imagined events, anticipation, and things. By this, I purify my intent, which is the basis for all my actions. I place my trust in the Divine Cosmic Mind and choose to live in alignment with the infinitely creative force.

I have within my mind all of creation. I am a duplicate of the universe within which I dwell. My mind represents all that exists. It is fun to see how much I can access. Within my mind are all the creative and destructive elements of the universe and all the many Faces of God. I am interconnected with all by our mutual possession of all there is. Through my intent and my action, I choose my alignment. I choose service to others. I serve myself by serving others.

Oh Renaissance, I just saw your script. It's beautiful! Thanks for sharing.

 

[Alejo]

Now I listen at least 1 time a day while cooking, cleaning, or during an HBO session (like my own short meditation). It's only been a week, but I really like it.

This is very interesting, have you noticed anything from this practice? In the book he shared some really impressive stories.

 

[Korzik18]

This is very interesting, have you noticed anything from this practice? In the book he shared some really impressive stories.

I think it's been too little time. The only thing I notice is that in some situations, I start to say positive statements to myself from the record. Unfortunately, not in all situations and not all useful phrases are remembered. Or maybe there are no suitable words yet. I'll have to think about it and write more.
When listening, I do not aim to memorize all the statements by heart. But almost every time, different phrases from the recording attract my attention. In general, I do not expect a miracle. Rather, I believe in a complex approach.

Recently, YouTube sent me some videos by Peter Garyaev, in which he talked about the influence of thought / word on the DNA of the body and mentioned that he had worked with academician Georgy Sytin.

From the article "Thought can conquer time and disease": scientist Peter Garyaev on the power of the brain and healing tips.

"Nature is God. She's reasonable. The Bible says that in the beginning there was a Word. But, in fact, at the beginning there was a Thought that was the strongest. Everything that was built by our hands came from thought."
Peter Garyaev assures that with the help of thought and correct speech, you can heal yourself. You need to talk to your organs, as if trying to persuade them to become healthy.
Human speech has a gene structure, you need to talk to yourself, but smart. And you'll be healthy. A human word and a positive thought can work wonders.
However, it is important to know that we must be clearly aware of what we are thinking and talking about.
If, for example, a foreigner is told to pronounce a text aimed at some action, nothing will happen, because he will not understand and think about what he is talking about.
According to scientist Garyaev, the DNA molecule is encoded speech structures, thoughts and images. That's why it's so important to think and speak the right literary language.

A short retelling of the video (automatic translation from Russian):

1. Peter Garyaev. Sytin. Treat YOURSELF with a thought. TALKING to Yourself.

00:00 Sytin incantation

• Sytin, the author of the book "Sytin's incantation", claims that you can heal yourself mentally by talking to your internal organs.
Lipton, Sytin's molecular colleague, is also working in this direction.

01:26 Holographic universe

• Talbott's book The Holographic Universe describes cases when people, believing in Christ, imagining his crucifixion, created holes in their palms.
• Thought can affect metabolism and cause changes in the body, which can lead to holes.

2. QUANTUM GENETICS. THE POWER OF THE WORD. IMMORTALITY AND ETERNAL YOUTH. Peter Garyaev.

00:00 Mystical Body Language

• The video begins with a greeting and introduction by the guest, Peter Garyaev, founder of the Institute of Quantum Genetics.
Goryaev talks about mystical body language, the power of words and immortality.

01:59 The word and the genetic apparatus

Goryaev explains that the word has demiurgic properties, generating ideas and materializing in the world.
• The word and the genetic apparatus are controlled by information that is both ideal and tangible.

08:30 The impact of the word on health

Goryaev gives advice: talk to yourself wisely so as not to harm yourself.
He also mentions the possibility of correcting himself with words and thoughts.

12:01 Genetic and informational proteins

Goryaev explains that genes are speech-like and that they produce copies in the form of information proteins.
• Proteins, in turn, are speech-like and leave a memory in the form of holograms.

12:56 Introduction

• The video begins with a discussion of the topic of immortality and the possibility of achieving it with the help of quantum physics and genetics.
• The author talks about his experience working with DNA molecules and how they emit light and create holograms.

14:44 Spiral holograms and regeneration

• The author explains that spiral holograms are created using spintronic quantum structures that emit light.
He also mentions the possibility of using these holograms for regeneration and rejuvenation.

20:28 Experiments with DNA molecules

• The author talks about the discovery of the Fermi-Pasta-Ulama complex and its importance for regeneration and rejuvenation.
He also mentions the possibility of using this effect to regenerate various organs and body systems.

26:12 Pancreatic regeneration

• The author tells about his experiment on pancreatic regeneration in rats, which was conducted at a distance of up to 20 kilometers.
• He emphasizes the importance of using quantum physics and genetics to achieve immortality and rejuvenation.

27:42 Discussion of the possibilities of the human brain

• The scientist discusses the use of the capabilities of the human brain and its abilities, which are used by 0.1%.
He gives an example of children who extract roots from billions and do it in seconds.

33:31 The meaning of life and creativity

• The scientist talks about the meaning of life and the importance of benefiting others, including family, and curiosity.
• He also discusses the importance of studying genetics and other sciences to unlock their potential and the meaning of life.

37:43 Fractality and immortality

• The scientist explains fractality as a property of the genetic apparatus and language, which allows you to compress information and operate on it.
• He connects fractality with immortality and biological time, emphasizing the importance of understanding this property in order to achieve immortality.

40:44 Fractality of time

• The video discusses the possibility of using time fractality to slow down or accelerate biological processes.
• Examples of bacteria that live at high temperatures and frogs that can freeze and come back to life are given.

47:42 Quantum teleportation

• The academician talks about his hypothesis about quantum teleportation, which can be used to communicate between cells in the body.
• The possibility of the existence of a plurality of universes, where we repeat ourselves with some nuances, is discussed.

52:55 Good luck symbol

• The symbol of luck is a branching fractal, which reflects the endless branching of thought and the work of the universe.

It's strange, but this is the first time I've heard about Sytin. I'll look for his books and records.

 

[987baz]

I'm cross-posting these videos as I think these short, anti-stress exercises could help those of us who go into panic or stress mode when we feel overwhelmed by our own negative thinking and emotions. This has certainly happened to me!

Thank Gwenllian for the videos, I only recently found the sigh from humberman but hadn’t seen the other one before, I was quite astounded about the exercise, how could moving your eyes make my neck freer? It really works! Thank you, I will be adding that to my daily routine!

I just started on negative self talk and how to change it (it’s free on audible if you have a sub) thanks for the recommendations everyone

 

[Alejo]

I think it's been too little time. The only thing I notice is that in some situations, I start to say positive statements to myself from the record. Unfortunately, not in all situations and not all useful phrases are remembered. Or maybe there are no suitable words yet. I'll have to think about it and write more.

Thank you, I am sincerely curious, I finished the book and found the ideas very interesting and I am sure are useful, and this practice needed to balance out some of our own inner dialogue, so I do think that everyone can benefit from considering and even implementing some of what he discusses.

But some of his thesis seemed to me to lack depth and context, perhaps he was being economical in his presentation, but there are a few things that I felt could've used expanding to solidify his idea. Like, he's missing a piece of the puzzle, he does have one but he's missing the other one.

 

[Turgon]

But some of his thesis seemed to me to lack depth and context, perhaps he was being economical in his presentation, but there are a few things that I felt could've used expanding to solidify his idea. Like, he's missing a piece of the puzzle, he does have one but he's missing the other one.

I've thought about this as well, as there is the soul, karmic factors, genetics, and individual lesson profiles to take into account. It doesn't all come down to programs as he states in the book, because those other factors would influence what programs take root as opposed to others. His work is one piece of a puzzle, another tool to add to our tool belt, but a fundamentally important one because he shows how important the language is that we use and to really pay attention and actively work to change what we are saying to ourselves if what we say to ourselves doesn't serve us.

I've been listening to his self-talk daily programs for relationships and self-esteem daily for close to two months now, and I'd say that it is working, but not in a particularly linear fashion. I've certainly had ups and downs with his daily self-talk and at times a LOT of inner resistance, but through passive listening as well as conscious intent in altering what I do say to myself regularly, am noticing that I can more consciously shift my own states and ingrained negative patterns can be more readily challenged and replaced. The C's did say when you grab the beast by the horns, it usually submits. Helmstetter teaches people how to become matadors even if he doesn't have the whole picture.

 

[Andrian]

I've thought about this as well, as there is the soul, karmic factors, genetics, and individual lesson profiles to take into account. It doesn't all come down to programs as he states in the book, because those other factors would influence what programs take root as opposed to others. His work is one piece of a puzzle, another tool to add to our tool belt, but a fundamentally important one because he shows how important the language is that we use and to really pay attention and actively work to change what we are saying to ourselves if what we say to ourselves doesn't serve us.

I've been listening to his self-talk daily programs for relationships and self-esteem daily for close to two months now, and I'd say that it is working, but not in a particularly linear fashion. I've certainly had ups and downs with his daily self-talk and at times a LOT of inner resistance, but through passive listening as well as conscious intent in altering what I do say to myself regularly, am noticing that I can more consciously shift my own states and ingrained negative patterns can be more readily challenged and replaced. The C's did say when you grab the beast by the horns, it usually submits. Helmstetter teaches people how to become matadors even if he doesn't have the whole picture.

If one would like to have a wider picture on how the brain and the mind are working thus gaining a stronger awareness on the fact that we're truly in control of our own mind and are able to master it according to our own will, reading the following books mentioned in the recommended books section may be useful, The Brain&The Mind, Brain Lock, You're Not your Brain, written by Jeffrey M. Schwartz.

The idea i've got while reading the Brain Lock and The Mind&The Brain is that the way the brain is designed, thanks to it's neuroplasticity during our entire life, you're able to change your own brain and mind through life experiences and knowledge input which leads to a change in awareness and so on. It feels like it's not a coincidence at all that the brain and the central nervous system has been designed this way, I mean from a metaphysical evolutionary point of view it makes perfect sense.

Anyway just a few thoughts.

 

[Chu]

When listening, I do not aim to memorize all the statements by heart. But almost every time, different phrases from the recording attract my attention. In general, I do not expect a miracle. Rather, I believe in a complex approach.

Same here. The reason I shared it was because it had to do with language , and because I think there is something in how we talk to ourselves, just like the "introject" is words, and what we voice about our beliefs is also language. But I didn't expect any miracle (and said so), and in fact, I found some of his wording a bit off putting. I really like Rennaissance's version though, and use it regularly.

But some of his thesis seemed to me to lack depth and context, perhaps he was being economical in his presentation, but there are a few things that I felt could've used expanding to solidify his idea. Like, he's missing a piece of the puzzle, he does have one but he's missing the other one.

Indeed! And not unusual, so we have to be picky, I think.

FWIW, for me the best is just experimenting with different things, and also, at different times / when in different moods. Some days, not much works, and others, it just flows and I feel better sooner, if that makes sense. Other times, exercising or doing something manual is way more effective than words. Or, something more intellect-centered, like reading & learning. So, it's a combination of things, IMO.

There's also another little technique that I started adding once in a while. It was shared by Mel Robbins here:

Again, I'm picky or stubborn, so I don't follow it exactly because I don't really like that lady's voice nor some of her wording. But the principle of the exercise is pretty nifty, IMO. I haven't done it for 21 consecutive days, so I can't yet say how much it helps.

I think that whatever works is what we need in the moment, as long as we don't spend too much time in introspection either, and we make sure to spend time doing something towards our Aim here, and for others. And working towards an "eagle's eye view", and towards what we CAN do, instead of wallowing into what we can't change. Here are some of the Cs quotes related to this:

Q: (L) Okay, is there any final bit of advice, or any last thing to say before we shut down for the night?

A: Just work daily at becoming more aware on three levels
1. Body and immediate environment,
2. Wider world affairs,
3. Cosmos and spirit.

Q: (L) Shouldn't "spirit" go with "Body and immediate environment"?

A: No, it is via the first steps that one achieves cosmic consciousness.

Q: (L) I don't understand.

(Chu) You have to work on the body and environment, and then understand the wider world at first. And then you can develop cosmic consciousness and spirit.

(L) Oooh. So in other words, to achieve cosmic consciousness, i.e. true spiritual advancement, you have to expand your field of vision to be very wide?

A: Exactly. Those who suggest that you must look only within live in a singular bubble.

Q: (L) So, basically what you're saying is that people should think of it as a kind of a law that when you... maybe like the old biblical expression: "Cast your bread on the waters, and after many days, it will return to you" sort of thing? Just do it, and keep doing it without anticipation?

A: Absolutely! And it is true and works. Just notice people who do and give a lot: Are they spending time focused on the self? No!

Q: (L) Yeah, but everybody's got wounds and issues and all that kind of thing to work on. I mean...

A: [letters come very quickly] Balance! A portion of a day can be spent on reflection, but not too much. This is the Wetiko Virus: obsession with the self and subjective personal issues. The next time you feel yourself slipping into despair, just tell others how you are feeling and think of something you can do for another to prevent them from suffering the same feelings. [letters come more slowly now:] Thus you will witness the birth of true empathy.

Q: (L) Well we had a funny talk the other day where we speculated that we moved into a different timeline. In previous years, we were in a timeline where there was not or could not be a Putin - or at least a Putin as he is in this one. Then, somehow some way, we moved ourselves into a different timeline. Well, I know it's a little egotistical to say that our efforts to send a signal could have shifted us into this other timeline and in effect helped with the manifesting of the changes of today... Is it a possibility that we helped even in a small way?

A: More than you have given yourselves credit for!

Q: (L) Alright. So, when I gave these talks here at these meetings we had a few years ago, and I described making a decision to help and just do one thing after another, day after day; in making such choices one day after the other, will this gradually move you step-by-step to a different timeline?

A: Yes

Q: (L) So it's accumulation of daily steps, daily choices, daily activities?

A: Yes and it would be extremely beneficial if more of your members learned and practiced this.

Q: (L) Can you be more specific about that?

A: For those who find themselves in a life situation that is less than desirable or optimal, small daily acts that declare their affinity for another reality will accumulate and trigger a phase transition.

Q: (L) Well, okay... You've said steps, daily steps. You don't like the reality that you're in so you look around yourself and you see things about your reality that you don't like... I mean, what kind of first daily steps can you take? If you're in a reality that's freaking controlling you and everything around you, how can you take steps? So many people are in situations where they can't even do that sort of thing. What kind of steps can people take at the most basic level?

A: Changing the mode of self-presentation and self-representation is the most basic.

Q: (Galatea) So like, changing habits?

A: Yes

Q: (Galatea) Changes in lifestyle here and there.

(L) Yeah, changes in your lifestyle?

(Perceval) Changes in your mode of self-presentation is kind of like what you identify with, ya know? It gets into what we were just talking about earlier. If a person is wearing clothes that identify him with a certain aspect of common popular culture, then if you are at odds with the world at large because of the insanity and suffering, that would be one of the first things to change: you identification with “popular culture”.

(L) So in other words, if you are not at home in the world the way it is and the way it has grown and the way it has developed, you need to put yourself into a different world NOW with small changes.

(Perceval) And at least stop identifying with this one. All the aspects that popular culture today pushes on people as means to identify with the reality of this world and what makes it tick - which is all kind of depraved and dysfunctional... And people absorb that and they start wearing clothes, and speaking differently, and that's all nothing but identifying with a manufactured aspect of this world and culture.

(L) Hairdos, clothing...

(Perceval) Anything.

(L) If you want to be part of a completely different world... In a sense, it's kinda like some of these people that belong to these organizations that like medieval stuff. So, they all get dressed up, and they have meetings, they have mock battles or whatever.

(Perceval) If there's enough bleedthrough, those people are gonna find themselves living 400 years ago! [laughter]

(L) And then dress: the whole Gothic thing, painting their nails black, and that identifies them with that “Goth” reality, so that's the timeline that they'll go into...

(Galatea) So basically, be the change that you want to see.

(L) Yeah. Be the change you want to see. I guess begin to model yourself on the people that you want to be LIKE or be WITH.

(Pierre) It goes beyond presentation and appearances. With those medieval guys, for example, that's the visible manifestation of what they like, what they think about...

(L) Yeah, how you present yourself is about what the values are that go with certain ways of appearing, like having self-respect, care for yourself, external considering, and so on. I mean, some of the hairdos these days are just completely... They disrespect the fact that they're a woman or the fact that they're a man and most of all that they are human beings.

(Pierre) And even the fundamental notion of beauty. It's almost like disrespecting the universe.

(L) So these are the kinds of small changes people can make. And by making these changes, what then happens?

A: Will attract the new reality incrementally.

Q: (Chu) I guess it's like becoming a better antenna for what you want to attract. Your outward appearance and how you present yourself... But then they said self-representation? That would attract the reality. It already exists somewhere, so it's not like you create it.

(L) You move yourself towards it by activating it in your own life.

(Perceval) We've been trying to attract a reality where the USA gets its ass handed to it... [laughter]

(L) And it looks like it's happening!

(PoB) But there are still people in this reality for whom what's going on now is not the most desirable development. So, why are they here if they didn't work towards this outcome?

(Perceval) There's probably a merging or overlapping of realities...

A: Many splits and merges yet to come. Keep in mind that such transitions can be rather chaotic as you have learned.

Sometimes it's easier said than done, but these are good reminders worth re-reading once in a while, I think.

 

[Jones]

FWIW, for me the best is just experimenting with different things, and also, at different times / when in different moods. Some days, not much works, and others, it just flows and I feel better sooner, if that makes sense. Other times, exercising or doing something manual is way more effective than words. Or, something more intellect-centered, like reading & learning. So, it's a combination of things, IMO.

Listened to a Q & A session with Deb Dana (polyvagal theory) today and she recommends having a menu of practices to pick from each day for the above reasons. Some days one exercise will work, but it won't on others. Also some days time available time to spend on practices is shorter than others.

(Apologies if it seems like polyvagal theory is my hammer at the moment and every issue is a nail! I'm kind of one tracked on it at the moment!)
From the polyvagal theory perspective, if stuck in either a sympathetic or dorsal vagal state there is a loss of access to higher cognitive functions. However, while in those states, we create stories to explain the state about ourselves or the world without access to higher cognitive functions, and the stories that we create reinforce the negative feelings and thoughts. So a feed back loop happens that keeps negative states in control.

So the trick is to bring both dorsal vagal and sympathetic nervous system under the umbrella of ventral vagal. It doesn't mean that you don't go into those states, it just means that the exercises that you do help to be able to take some anchoring in ventral vagal built gradually through neural exercises into those states. Still get angry, frightened, sad or depressed, but don't get stuck there. It brings more resilience to the nervous system and dorsal vagal and the sympathetic nervous system can do their part to help maintain homeostasis and health rather than subtracting resources from optimum health if stuck in a state of threat, warning or shutdown.

 

[Yas]

So the trick is to bring both dorsal vagal and sympathetic nervous system under the umbrella of ventral vagal. It doesn't mean that you don't go into those states, it just means that the exercises that you do help to be able to take some anchoring in ventral vagal built gradually through neural exercises into those states. Still get angry, frightened, sad or depressed, but don't get stuck there. It brings more resilience to the nervous system and dorsal vagal and the sympathetic nervous system can do their part to help maintain homeostasis and health rather than subtracting resources from optimum health if stuck in a state of threat, warning or shutdown.

I was thinking along those terms too, so thanks for sharing that.

What I thought is that purely cognitive tools are helpful for sure, but for many people, it would be helpful to add some tools that engage the body. When I say the body, I mean the vagus nerve too but we can also think of it as being 'embodied' while doing the exercises.

There are many reasons why this is important, IMO, and one is what you mention about the cognitive brain not being properly online when we are locked in dorsal vagal or sympathetic. In that way, practices that engage the ventral vagal (breathing slowly, pipe-breathing, etc) may help us be open enough so that those cognitive exercises can work better.

And yes, sometimes we don't have time to breathe and so the use of statements such as the ones mentioned here are attractive because we can just listen to them while we're doing other stuff. I think that's fine, and can be helpful too, but maybe adding something more focused that activates our connection and engagement system, even of only once a week, can have more impact? Such as doing EE, or at least pipe-breathing and then using affirmations.

I also thought that in terms of what we say to ourselves there's the layer of content, the what, and the layer of how we say it, and how we say it involves things as tone, posture, facial expressions, etc. Those are things of the body and so using a bit of relaxation and breathing to engage the system that brings expressions, postures and tones of connection and engagement with live may add that layer to the content, making it more effective.

Let's use the Prayer of the Soul as example. If you just listen to it while you're doing other stuff, it certainly has an effect, it might be like a reminder of what's important throughout the day, which has value. But when you do it after EE practice, or at least after some pipe-breathing, you are in a more open state and you are engaging more aspects of yourself in it. This can then be a stronger anchor for when you listen to it throughout the day as you have a memory of it that involves your connection and engagement system.

I also thought about it terms of belief what is engaged when you belief in something. Certainly, some aspects of belief are cognitive, and very important ones, but there's also an emotional aspect to it, and emotions are part of the body. So perhaps, it could happen that when we use the purely cognitive approach it's a bit harder to change core beliefs, but when we engage our connection and engagement system, being more open and capable of touching those core beliefs from that state, we can have more impact.

Well, I don't know, these are just some thoughts. I heard a video recently where the speaker was mentioning something about how cognitive-behavioral therapy is very good but how it's very common for people to get to a point where they are perfectly able to make the cognitive shift, but they still feel what they previously felt. For example: "I know I'm not worthless and I can identify that thought and change it but somehow I still feel worthless", and things like that. So there are new cognitive approaches that combine the typical CBT methods with meditation and breathing in order to engage the vagus nerve and make it more effective.

I guess it is a bit like the "top-down" and "bottom-up" approaches we discussed elsewhere and how both are important.

I'll leave it there because the post for too long already!