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Getting FreeDaily Practice Book
Dedicated to all of us who want to learn to Love more.
A special thanks to all past and present students of TheScience
of Happiness. Their energy, support and input
have made the book a resource for all who sincerely wish to be
Getting Free.
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Contents.THE TWELVE PATHWAYS Inside front cover.INTRODUCTION
5
HOW TO USE THIS BOOK 7Pinpointing addictive demands, with
examples. 8, 9,10Reprogramming Phrases 10How to identify positive
intentions 11Practice - and get free. 12Acknowledge your growth
13
METHODS PRACTICE SHEETS:THE TWELVE PATHWAYSOne or more Pathways
15, 18Addictive demand and a Pathway 31Positive Intention and each
Pathway 43All twelve Pathways 57
CENTERS OF CONSCIOUSNESSLove Center 17Cornucopia Center
33Conscious Awareness Center 45Love, Cornucopia,
Conscious-awareness centers 55Security, Sensation, Power, Love.
Cornucopia, Conscious-awareness centers 65Security, Sensation,
Power, Love centers 73
LINK THE SUFFERING WITH THE ADDICTIONExplore the suffering
(Ripoffs) 19Look at your addiction and "what is" 21You can use
preferential programming instead. 23Become aware of the payoffs
35Suffering, addiction, what is, preference, payoffs 37Suffering,
addictive demand, what is, preference 47Weigh the ripoffs versus
the payoffs 59Payoffs 69
THE CATALYST-ALL WAYS US LIVING LOVESaying it 27Singing it
51
CONSCIOUSNESS FOCUSINGWith intensity 39Meditatively 63
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Contents
INSTANT CONSCIOUSNESS DOUBLEROn someone else 29, 67On yourself
49
COMBINING THE METHODSWhich center of consciousness? Love Center,
Ripoffs, Pathway(s) 25ICD on yourself, Conscious-awareness Center,
Addictive demand and each of the Pathways alternately 53 Twelve
Pathways, Cornucopia Center, say or sing the Catalyst 61One or more
Pathways, ICD, Love, Cornucopia, or Conscious-awareness centers
71
Handling your addictions 75Write your own Getting Free sheet
77
Now that you've finished 78Living Love Publications. 79Living
Love: the basics 80
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IntroductionGetting Free is a practice book. It is designed to
help you experience the Living Love Methods as presented in the
Handbook to Higher Consciousness by Ken Keyes Jr. and The Methods
Work ..if you do! Getting Free helps you take time each day to
focus your inner growth and to gain experience and skill with the
Living Love Methods.
We have found that it is the daily practice that enables you to
become proficient in using the Methods "on the spot" when an
addiction is triggered. Knowing the Methods intellectually doesn't
make them effective in your life. Using them regularly is the only
way to integrate them into your daily experience.
As with any new skill, learning these Methods takes time and
effort. With experience, you will gain the skill necessary to use
the Methods in any situation. Take the time to review your day.
It's the daily practice that reminds us of the incredible love that
is available in each moment and lets us see the addictive
programming that would block our experience or that love.
Give yourself the gift of daily practice!
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BeGentleWith
yourself
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How to use this book
Schedule approximately 20 minutes (or more) each day to use your
Getting Free book. Divide that time equally into using both pages
of each day's practice.
Each day's practice consists of two parts: on the first
(left-hand) page, you review your day by writing the emotions
experienced in column one and write the number of the center/s you
were in. Then in the next column identify the addictions that
triggered those emotions and identify your positive intention
behind that demand. In the third column write the reprogramming
phrase you would rather live with and say it ten times. The
right-hand page is a practice in using one of the six Living Love
methods. There is also a space for you to record insights, to
acknowledge your growth and to write yourself a loving note.
As you do this daily practice, you're handling your addictions.
Handling your addictions is a simple three-step procedure: 1.
Pinpoint your specific demand. 2. Take intellectual responsibility
(by acknowledging that it is your addictive demand that is the
total, immediate, practical cause of the separation you are
feeling). 3. Use a method to bring an emotional experience of
freedom.
By listing your addictions and reprogramming phrases on the
first page of your practice sheet you begin to handle your
addictions by pinpointing your specific demands and acknowledging
what you most want - your positive intention. It is also helpful to
take a moment to use your own personal way of intellectually taking
responsibility, e.g., ''it is only my addictive programming that is
the cause of this anger that I feel.'' ''I take responsibility that
it is my programming that is creating this experience.''
The second page gives you an opportunity to further explore the
use of one specific method in handling your addiction.
Trust your own experience after you handle your addiction: it
does not need to be any different than it is! Some possible
outcomes of handling your addiction may include: A deeper
acknowledgement of the suffering and separation that you previously
ignored,
i.e., a more intense experience of emotional pain. A discovery
of strong resistance to letting go of your addictive demand. An
awareness of your refusal to take responsibility for(or even see it
as addictive) this
area of your emotional resistance An awareness that you have
suffered enough, and that continuing to hold on to the
addiction will only perpetuate your suffering and not really
achieve your positive intention.
A feeling of peace, love, inner strength and/or joy. Your own
unique experience.
Be patient with yourself as you use this Getting Free book and
the Living Love methods. Part of your journey is to witness the
increasing beauty and perfection of yourself, RIGHT NOW, exactly
the way you are. You don't need to change yourself or uplevel an
addiction to a preference to be loveable- you are loveable just as
you are with all of your addictions. The 6
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Methods can help you to love yourself and to increase your
choices of how you create your experience of life.
The Methods Work If you do!This is a sample sheet for
pinpointing addictive demands. It is the first part of each
day's
practice. On the opposite page is a review of how to pinpoint
addictive demands.I create the experience of
Because my programming demands
Jealousy, That Susan not pay so much attention to Dave
disgust Andy not throw his dirty clothes on the floor.
Outrage, fury Andy not walk out of the door when I tell him to
pick up his clothes.
Guilt I not yell at Andy to pick up his clothes.
Embarrassment, fear
I not spill wine on Sally's dress
indignation My phone bill not be $450
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I am lovable just the way I am.
Pinpointing your addictive demand.The start each day's practice
by taking a moment to stop and reflect on your day. Focus on one
incident in which you created separating emotions and pinpoint your
specific addictive demand by using this form: I create the
experience of
______________________________________________________Because my
programming demands
_____________________________________________
This form will help remind you that it is your addiction that is
the cause of your suffering. The form is printed at the top of each
day's first practice sheet. I create the experience of.....
(separating emotions)
It is easier to pinpoint your addictive demand when you identify
which specific separating emotion(s) you are feeling. General terms
such as ''unhappy,'' ''tense'' or ''insecure'' keep you from
honestly focusing on what is happening inside you. ''Confusion,''
''depression'' or a general feeling of ''anxiety'' usually
indicates multiple and/or conflicting addictive demands. Use this
list of specific separating emotions when you pinpoint your
addictive demand: fear sadness jealousy annoyanceworry hurt
frustration irritationanxiety panic exasperation hatredguilt
embarrassment boredom ragenervousness grief disgust hostilityhorror
shame impatience furyterror apprehension anger
disdaindisappointment loneliness resentment indignation
''Because my programming demands....'' (what you want) The
easiest way to pinpoint your specific addictive demand is to focus
on the exact moment when you felt separating emotion(s). In that
moment, what did you think had to be different in your life? As you
pinpoint your demand, recall your emotions as if that moment (or
scene) was happening right now. Use any of the following questions
to help to pinpoint your demand: In that situation: What do you
want? Not want? How do feel he/she/it should be? shouldn't be? What
do you want him/her/it to be? or not be? If a magic genie appeared
at that moment, what one thing would you ask for (more wishes don't
count!)? As you pinpoint your demand, you can make it more specific
by: Naming names (''John'' instead of ''some body'' or ''a
person''). Spelling out exactly how you want that person or
situation or object or you to change (''ask me to go to Bill's
party'' is more specific than ''Love me''). Pinpointing the time
when you wanted something different (''Jim call me this afternoon''
is more specific than ''Jim call me'').
If you focus on one scene you will find it easier to be
specific. Focusing on specific addictions
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can make it easier to get perspective and insight. Sometimes you
will have more than one demand triggered in succession. If you do,
use the above form and list each demand separately.
The Methods Work if you do!This is a completed sample sheet for
the first part of each day's practice. After you write each
demand, and your positive intention, write a reprogramming
phrase in the next column. On the opposite page is a brief review
of how to identify your Positive Intentions.
I create the experience of
Because I choose to addictively demand Id rather live with this
reprogramming phrase (Instead of the addictive demand)
Jealousy
Center Nos _1 & 3
That Susan not pay so much attention to Dave
My Positive Intention is to feel or see myself as:Secure, safe,
loved_________
I can learn to be happy when Susan is being friendly with
Dave.
(Now repeat your phrase 10 times)
Disgust
Center Nos__2__
Andy not throw his dirty clothes on the floor.
My Positive Intention is to feel or see myself
as:appreciated____________
It is just my programming that says Andy shouldnt throw his
dirty clothes on the floor.(Now repeat your phrase 10 times)
Outrage, fury
Center Nos__3__
Andy not walk out of the door when I tell him to pick up his
clothes.My Positive Intention is to feel or see myself as:Strong,
supported________
I dont have to reject Andy when walks out the door.
(Now repeat your phrase 10 times)
Guilt
Center Nos_1___
I not yell at Andy to pick up his clothes.
My Positive Intention is to feel or see myself as:Satisfied,
supported_______
I can love myself when I yell at Andy to pick up his
clothes.
(Now repeat your phrase 10 times)
Embarrassment, fear
Center Nos___1__
I not spill wine on Sally's dress
My Positive Intention is to feel or see myself as:Competent,
worthy ________
I am lovable when I spill wine on Sallys dress.
(Now repeat your phrase 10 times)
Anxiety
Center Nos__1__
That my phone bill not be $450
My Positive Intention is to feel or see myself as:Secure,
prosperous_________
I is just my programming that says I cannot afford to pay my
$450 phone Bill
(Now repeat your phrase 10 times)
boredomimpatience
Center Nos___2 & 3_
I not have to wait 15 minutes in the bank line.
My Positive Intention is to feel or see myself as:Energetic,
excited_________
I can e enjoy myself while waiting 15 minutes in the bank
line.
(Now repeat your phrase 10 times)
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I am lovable just the way I am
Identifying Your Positive Intentions
Behind every addiction is a Positive Intention. Your positive
intention is the internal experience that you really want in a
particular situation, behind the surface desire. Your addiction is
an unskilful way that you go about trying to achieve your positive
intention. So, for example, you might addictively demand that your
lover want to go to the movies with you tonight and you might feel
angry because she/he doesn't want to go. Behind that addiction,
what you really want (your positive intention) is to feel close to
that person!
A simple way to formulate your positive intention is to state:
'' my positive intention isto feel _____________), ''or '' by
positive intention is to see myself as ________________. '' Your
positive intention is an internal experience.
When you have an addiction, here are some questions you can ask
yourself to help you find your positive intention: What emotional
experience did you think you could create by getting what you
wanted? What is the feeling you are really after? Imagine you have
gotten your demand fulfilled or satisfied. How would you be
feeling?
Identifying your positive intention helps to open up alternative
ways to achieve that intention. You can more clearly see how your
addictions are just ineffective, unskilful ways to help you get
feelings of peacefulness, security, self-respect, etc.
Here is a list of some possible positive intention. Add to the
list as you discover more!
Acceptable Competent Intelligent ReliableAccepted Complete Joy
ResponsibleAccepting Confident Joyful ResponsiveAcknowledged
Dependable Knowledgeable SafeAlive Energetic Loveable
SatisfiedAppreciated Enthusiastic loved SecureAthletic Excited
Loving SexualAttractive Fulfilled Nurtured SexyBeautiful Genuine
Nurturing StrongCalm Healthy Peaceful SupportedCapable Helpful
Prosperous SupportiveComfortable Independent Relaxed Worthwhile
Worthy
It is important that your positive intention be a way you wish
to feel or ways you would like to see yourself
Formulatereprogramming phrases
to remind yourselfof the choice
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you always have -to love and accept
what is in your life.
Practice-- and get free!Each second sheet of this getting free
book is designed for you to explore a
different way of using one of the Living Love Methods:
The Twelve pathwaysCenters of Consciousness
Link the Suffering With the AddictionThe Catalyst
Consciousness FocusingInstant Consciousness Doubler
Each sheet has its own directions, step by step, to use that
Method. The practice sheets in the earlier part of this book have
more information about using each Method than later sheets. As you
use this Getting Free book, refer to The Methods Work if you do!
for more information about pinpointing addictive demands,
formulating reprogramming phrases and using the Methods.
Be patient with your self while learning the Methods. Practice
with them. Open yourself to learn to grow with them, as you
discover yourself.
Acknowledge your growth and love yourself11
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At the bottom of the Methods practice sheet, there is a space
for you to write yourself a love note and acknowledge the ways in
which you see your growth happening each day. You may write as
"mushy" a love note as you wish-- write to yourself as if you were
your dearest, most perfect lover. You are!
Take the time to complete this section.
It is by acknowledging and honouring our own individual process
of growth that we retain perspective on the "drama." There's no
rush to get anywhere. The important thing is to love yourself here
and now -- just as you are--and then to share that love with those
in your world. Here are some ideas of what your can write about as
you see yourself growing. BEING more honest with yourself or
someone else. USING a Method. HANDLING your addiction. REMEMBERING
that it is your addiction that causes your suffering. BEING more
aware of the programming that operates automatically. BLAMING less
or feeling the desire to love behind the addictive programming.
FEELING love or peacefulness or joy. ASKING for what you want.
LETTING yourself experience your emotions more fully. STAYING
caught up for less time than in past situations. STAYING CENTERED
in a situation in which you used to get caught up. BECOMING more
aware of addictions. PRACTICING in this Getting free book! What do
you do if you can't think of any ways in which you felt yourself
growing? Love Yourself! Exactly where you are. And, if you can't,
then write the following to yourself: I love you. You are doing the
best you can with the programming you have
Remember ~
Be patientWith yourself
Using this Getting Free book is a process of discovering
yourself. It's a way of learning more about your programming and
opening yourself to the realisation that you are the master of your
life.
You can enjoy your life ~ right now. You can live a life filled
with love.
It's all up to you!
The Methods Workif you do!This is the time to review your day
and to note addictions that you triggered. After you write each
addiction, identify your Positive Intention/s and choose a
reprogramming phrase to open yourself to the possibility of
creating love and acceptance in that scene. When you've completed
this page, use the next page to apply a specific Method or Methods
to one or more of your addictive demands or situations in your
life. DATE_________________
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I create the experience of
Because I choose to addictively demand Id rather live with this
reprogramming phrase (Instead of the addictive demand)
Center Nos________
My Positive Intention is to feel or see myself
as:________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:__________________________________ (Now repeat your phrase 10
times)
I am loveable just the way I am
The Twelve Pathways
Using the Twelve Pathways as guidelines in any situation can
help you gain insights and calm your rational mind. At times you
may find your mind wandering, you may feel
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resistance to some or all of the Pathways or you may experience
a little or no immediate effect. In the first column write a brief
description of an incident in which you created separating
emotions. Picture that incident in your mind and say a Pathway or
Pathways. Write the number(s) of the Pathway(s) in the second
column (the Pathways are printed on the inside front cover). In the
third column write what you experienced as you said the Pathway(s).
Remember that your experience is valid and perfect. Do these three
steps for as many incidents as time permits.
Incident (Brief description)Pathway(s)
Insights and experience of saying the Pathway(s)
Say your favourite Pathways to remind you to love yourself.
Write your self a loving note and acknowledge how you see yourself
growing today: Give yourself a big hug!
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The Methods Workif you do!This is the time to review your day
and to note addictions that you triggered. After you write each
addiction, identify your Positive Intention/s and choose a
reprogramming phrase to open yourself to the possibility of
creating love and acceptance in that scene. When you've completed
this page, use the next page to apply a specific Method or Methods
to one or more of your addictive demands or situations in your
life. DATE_________________
I create the experience of
Because I choose to addictively demand Id rather live with this
reprogramming phrase (Instead of the addictive demand)
Center Nos________My Positive Intention is to feel or see myself
as:________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:__________________________________ (Now repeat your phrase 10
times)
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I am loveable just the way I am
Centers of ConsciousnessBy using this method, you can get
perspective on how your emotional experience of a situation
changes, depending upon the Centre of Consciousness you use to
create your experience.
Focus on a moment to day when you began to feel separating
emotions. Now briefly and objectively, describe what was happening
when you triggered those emotions:
Your emotions point to which Center of Consciousness you are
using to create your experience. Circle the separating emotions you
felt in the above scene and which Center(s) of Consciousness were
in. Security: Fear, worry, anxiety, guilt, nervousness, horror,
terror, disappointment, hurt,
panic, confusion, sadness, embarrassment, shame, grief,
apprehension, loneliness, jealousy. Sensation: frustration,
disappointment, boredom, disgust, jealousy, exasperation,
impatience. Power: Anger, resentment, annoyance, irritation,
hatred, frustration, rage, hostility, fury,
indignation, impatience, jealousy, disdain, exasperation.
Now use your imagination! Relax and imagined you are in the
situation you described above. See the incident happening in the
same way: imagine your emotional experience being different. Write
a description of how you could experience the scene through the
Love Center. Feel yourself experiencing love, inner peace,
contentment and acceptance of yourself, the situation and the
people around you. You may want to include alternatives you can see
when you use this love filter.
REMEMBER: it is not what you say or do that creates the Love
Center; it's how you feel inside! You can say '' No'' from the Love
Center.
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You may have felt the Love Center as you wrote that description,
or you may be saying the words without feeling the Love. Either way
helps you to see there is a choice.Write yourself a Love note, and
list any insights and growth you see in yourself today:
The Methods Workif you do!This is the time to review your day
and to note addictions that you triggered. After you write each
addiction, identify your Positive Intention/s and choose a
reprogramming phrase to open yourself to the possibility of
creating love and acceptance in that scene. When you've completed
this page, use the next page to apply a specific Method or Methods
to one or more of your addictive demands or situations in your
life. DATE_________________
I create the experience of
Because I choose to addictively demand Id rather live with this
reprogramming phrase (Instead of the addictive demand)
Center Nos________My Positive Intention is to feel or see myself
as:________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
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Center Nos________My Positive Intention is to feel or see myself
as:__________________________________ (Now repeat your phrase 10
times)
I am loveable just the way I am
Link the Suffering With the AddictionIn order to make the
connection that it is your addiction that is causing your suffering
(not you, other people or events), you must first be aware of how
you are suffering.
Choose a demand from the previous page and put a star buy it.
Using the list to the right as a guide, write the ways this
addiction is making you suffer.
Make the list specific to your addiction, e.g., where is your
body tense? From whom are you feeling separate?
Rip-offsLacking love, being separate from self and others. Not
appreciating what you do have. Having tenseness, tightness,
sickness in body. Having low energy. Always wanting more; never
having enough. Spending time suffering. Lacking sense of humour,
feel life as a '' problem,'' things feel complicated. Making
changes: Wasting energy, not having enough energy. Not seeing
alternatives and choices. Unable to see things clearly, perceptions
distorted. Lacking or blocking creativity and spontaneity. Having
other people react to your addictive spaces. Feeling you have to
manipulate or push; feeling inflexible.
All of that suffering is caused by your addiction.
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None of that suffering is caused by someone else, a situation or
what you said or did.
Sometimes, becoming aware of how that addiction makes you suffer
is all that you need to be willing to up level the demand to a
preference. At other times, you will hold on to the addiction. You
can love yourself either way! Write yourself a loving note and
remind yourself of the growing awareness you
experienced today:
The Methods Workif you do!This is the time to review your day
and to note addictions that you triggered. After you write each
addiction, identify your Positive Intention/s and choose a
reprogramming phrase to open yourself to the possibility of
creating love and acceptance in that scene. When you've completed
this page, use the next page to apply a specific Method or Methods
to one or more of your addictive demands or situations in your
life. DATE_________________
I create the experience of
Because I choose to addictively demand Id rather live with this
reprogramming phrase (Instead of the addictive demand)
Center Nos________My Positive Intention is to feel or see myself
as:________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
-
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:__________________________________ (Now repeat your phrase 10
times)
I am loveable just the way I am
Link the Suffering With the Addiction To link the suffering with
the addiction, you need to realize that it is your addictive
programming creating your suffering, not '' what is'' in your life.
It is the emotional resistance to '' what is '' that causes the
suffering.
To get practice looking at ''what is'' in your life, use the
chart below. Write a specific addiction, then write ''what is'' -
what you're emotionally resisting or rejecting. To do this, use the
same wording as in your addictive demand. Then add or drop the word
''not.'' Your addictive demand is what you want; ''what is'' is
what you have. See the examples below.
I Create the experience of
Because my programming demands
"What is"- I am emotionally resisting
Anger Sheila go to the store before noon
Sheila not going to the store before noon
Hurt sadness Mark not say my legs are fat Mark saying my legs
are fat
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Put as star by one of the above demands.For that demand and ''
what is,'' check any of the following you feel apply: I know
someone who didn't suffer with this particular '' what is.'' I was
in a similar situation at another time and didn't suffer. With
different programming I wouldn't suffer over the above ''what is.''
Write yourself a loving note and acknowledge the growth that you
experienced today:
The Methods Workif you do!This is the time to review your day
and to note addictions that you triggered. After you write each
addiction, identify your Positive Intention/s and choose a
reprogramming phrase to open yourself to the possibility of
creating love and acceptance in that scene. When you've completed
this page, use the next page to apply a specific Method or Methods
to one or more of your addictive demands or situations in your
life. DATE_________________
I create the experience of
Because I choose to addictively demand Id rather live with this
reprogramming phrase (Instead of the addictive demand)
Center Nos________My Positive Intention is to feel or see myself
as:________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
-
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:__________________________________ (Now repeat your phrase 10
times)
I am loveable just the way I am
Link the Suffering With the Addiction Realizing that you can use
preferential programming instead of addictive programming will help
remind you that it is your addictive demand causing your suffering,
not the outside event.
Using the list to the right as a guide, write how the same
situation could be if you experienced it as preferential
programming; the scene doesn't change, just the programming. Be
specific, e.g., what could you enjoy in your here and now? Who
would you be loving and accepting and how would that feel?
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As a preferenceEnjoyment: Feeling love and closeness with self
and others. Appreciating and enjoying what you do have. Having a
relaxed body. Having high energy. Feeling that what you do have is
enough. Enjoying the now moment. Seeing life with a sense of
humour; things feel simpler. Making changes: Directing energy into
changing what's changeable, plenty of energy. Seeing available
alternatives, choices. Seeing things with perspective. Freeing
creativity and spontaneity. Feeling open to new possibilities.
Following this practice, you may have upleveled your addiction
to a preference; or you may only intellectually understand how it
could be a preference; or you may not conceive of how it could be a
preference. All of this helps you grow in awareness. You are
totally lovable exactly the way you are. Write yourself a loving
note, and list any insights you had today:
The Methods Workif you do!This is the time to review your day
and to note addictions that you triggered. After you write each
addiction, identify your Positive Intention/s and choose a
reprogramming phrase to open yourself to the possibility of
creating love and acceptance in that scene. When you've completed
this page, use the next page to apply a specific Method or Methods
to one or more of your addictive demands or situations in your
life. DATE_________________
I create the experience of
Because I choose to addictively demand Id rather live with this
reprogramming phrase (Instead of the addictive demand)
-
Center Nos________My Positive Intention is to feel or see myself
as:________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:__________________________________ (Now repeat your phrase 10
times)
I am loveable just the way I am
Combining methods
As you practice with the methods, you will discover which method
or methods work best for you. Sometimes you'll choose to use a
combination of the methods.
-
Place a star by an addictive demand on the previous page. Which
Center(s) of Consciousness were you in when the demand was
triggered?
List the ways you rip yourself off and make yourself suffer by
holding on to this demand:
Write how it would be if you created your experience in that
scene from the Love Center:
Keep the scene in your mind and say a pathway or several
pathways. Write the number of the pathway(s) and what you
experienced as you said them.
Write yourself a Love note, and list the ways you see yourself
growing today:
Do something nice for yourself today.
-
The Methods Workif you do!This is the time to review your day
and to note addictions that you triggered. After you write each
addiction, identify your Positive Intention/s and choose a
reprogramming phrase to open yourself to the possibility of
creating love and acceptance in that scene. When you've completed
this page, use the next page to apply a specific Method or Methods
to one or more of your addictive demands or situations in your
life. DATE_________________
I create the experience of
Because I choose to addictively demand Id rather live with this
reprogramming phrase (Instead of the addictive demand)
Center Nos________My Positive Intention is to feel or see myself
as:________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:__________________________________ (Now repeat your phrase 10
times)
-
I am loveable just the way I am
The Catalyst You can use the Catalyst to help keep your mind
calm throughout the day, and to enjoy each moment more fully. The
catalyst also can help you see how much your mind scans and
churns.
Look at the following and list. Check those situations you
experienced today where you could have used the Catalyst. Waiting
in line (for a meal, at the bank, at the store). On your morning
walk or run. In the dentist's or doctor's office. While the
operator had you on ''hold.'' When your boss (or employee)
disagreed with you. When you were washing dishes. During a
television commercial. When you're creating boredom. When you
couldn't get to sleep. Cleaning house. When waiting for someone.
When someone said something you didn't like hearing. Other
situations when the catalyst would be helpful:
Put yourself back in one of today's situations when you
triggered separating emotions. Visualize that scene: you entering
it, everything that happened; visualize it as though it were
happening now. Now repeat the catalyst, silently or aloud,
emphasizing successive words over and over again for the next five
minutes: ALL Ways Us Living Love, All WAYS us Living Love, Always
Ways US Living Love, Always Us LIVING Love, Always Us Living LOVE.
Keep the situation in the back of your mind. If your mind wanders,
gently bring it back. Write what you experienced while saying the
Catalyst:
Give yourself a great big hug! Are there any special ways you
learned to love yourself today? Write yourself for a reminder of
how you are learning to love yourself more each day:
-
The Methods Workif you do!This is the time to review your day
and to note addictions that you triggered. After you write each
addiction, identify your Positive Intention/s and choose a
reprogramming phrase to open yourself to the possibility of
creating love and acceptance in that scene. When you've completed
this page, use the next page to apply a specific Method or Methods
to one or more of your addictive demands or situations in your
life. DATE_________________
I create the experience of
Because I choose to addictively demand Id rather live with this
reprogramming phrase (Instead of the addictive demand)
Center Nos________My Positive Intention is to feel or see myself
as:________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
-
Center Nos________My Positive Intention is to feel or see myself
as:__________________________________ (Now repeat your phrase 10
times)
I am loveable just the way I am
Instant Consciousness Doubler
Use the Instant Consciousness Doubler to help you expand your
love and compassion.
Think of a situation today in which your friend, lover,
co-worker or neighbor really ''got on your nerves.'' briefly,
describe what that person said or did:
Recall the last time you said or did or thought something
similar. Write that:
Get in touch with that place in you that feels loving and
accepting. Feel how, based on your programming, you are saying,
doing or thinking what you needed to say or do. Feel compassion for
yourself and your programming. Now expand that love and compassion
to include that other person. Write how that feels:
Here is another way to use the ICD: Take a deep breath. Imagine
that you are the other person with his/her programming; put
yourself in his/her shoes. Let yourself experience how you would
have said or done exactly the same thing if you had his/her
programming. Feel compassion for all of us acting like robots to
our programming until we see that we have a choice. Write how it
feels to be in that other person's shoes:
See if you can guess what that person's positive intention was
in that situation. Write how you might have felt or acted
differently had you realized their possible positive intention at
the time.
-
Write yourself a loving note. Write how you see yourself growing
today, and give yourself a big hug!
The Methods Workif you do!This is the time to review your day
and to note addictions that you triggered. After you write each
addiction, identify your Positive Intention/s and choose a
reprogramming phrase to open yourself to the possibility of
creating love and acceptance in that scene. When you've completed
this page, use the next page to apply a specific Method or Methods
to one or more of your addictive demands or situations in your
life. DATE_________________
I create the experience of
Because I choose to addictively demand Id rather live with this
reprogramming phrase (Instead of the addictive demand)
Center Nos________My Positive Intention is to feel or see myself
as:________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
-
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:__________________________________ (Now repeat your phrase 10
times)
I am loveable just the way I am
The Twelve Pathways The pathways are guidelines that can help
you calm your mind and gain insight. When you say them you also put
general, loving, accepting programming into your mind.
For this practice, use an addictive demand with the pathways.
Put a star by an addiction you wrote on the previous page.
Choose one pathway you feel applies to this situation and write
the number of that pathway (the pathways are on the inside front
cover).
Say your addictive demand and that pathway alternately four
times. Write what you experienced as you said the pathway and the
addictive demand. State your positive intention and say that
pathway alternately four times. Write what you experienced as you
said the pathway and the positive intention.
Memorize the Pathways
so that you have them with youeverywhere,
always.
-
You can remind yourself to use the pathway when ever that demand
is triggered, or whenever a situation occurs which often triggers
that demand.
Say the sixth pathway to yourself. Say it all day tomorrow as a
background to your day. Say it at least 100 times!
Write yourself a loving note and remind yourself of the ways
you're opening your heart more:
The Methods Workif you do!This is the time to review your day
and to note addictions that you triggered. After you write each
addiction, identify your Positive Intention/s and choose a
reprogramming phrase to open yourself to the possibility of
creating love and acceptance in that scene. When you've completed
this page, use the next page to apply a specific Method or Methods
to one or more of your addictive demands or situations in your
life. DATE_________________
I create the experience of
Because I choose to addictively demand Id rather live with this
reprogramming phrase (Instead of the addictive demand)
Center Nos________My Positive Intention is to feel or see myself
as:________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
-
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:__________________________________ (Now repeat your phrase 10
times)
I am loveable just the way I am
Centers of Consciousness This method will help you to look at
the choice you have of which Center of Consciousness you use to
create your experience.
Select a time today when you felt upset or uncomfortable. Write
a one- or two-sentence description of what happened when you
triggered the emotions:
Circle which Center(s) of Consciousness you were in when you
created your experience. Security Sensation Power: Imagine the
above situation is happening right now. Use your imagination to
experience the
fifth center - Cornucopia - in these ways: First look at the
situation as it happened with the emotional reaction you created.
Now, write
how you could experience that as a lesson, which is part of the
abundance of your life. This experience of the Cornucopia Center
could include: the gentleness or intensity of the lesson,
appreciation that you created the lesson with the particular people
involved, and/or welcoming the lesson and the growth that you can
experience by it.
-
Now, imagine that you are in the same situation as it happened,
and instead of creating separating emotions you create joy and a
feeling of having more than you need to be happy. Relax and write a
list of the ''strawberries'' - all the things that are there for
you to enjoy. Write how you could experience that situation by
appreciating the '' Cornucopia '' life is offering you.
Be gentle with yourself! If you can see the "strawberries'' and
not feel the appreciation, that's okay. Enjoy yourself with
whatever you feel.Write yourself a note about the strawberries of
being you.
The Methods Workif you do!This is the time to review your day
and to note addictions that you triggered. After you write each
addiction, identify your Positive Intention/s and choose a
reprogramming phrase to open yourself to the possibility of
creating love and acceptance in that scene. When you've completed
this page, use the next page to apply a specific Method or Methods
to one or more of your addictive demands or situations in your
life. DATE_________________
I create the experience of
Because I choose to addictively demand Id rather live with this
reprogramming phrase (Instead of the addictive demand)
Center Nos________My Positive Intention is to feel or see myself
as:________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
-
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:__________________________________ (Now repeat your phrase 10
times)
I am loveable just the way I am
Link the Suffering With the AddictionEach time you hold on to an
addiction, there is a real or imaginary "payoff" you think you'll
get. Identifying these payoffs will help you be aware of why you're
hanging on to that demand.
Put a star buy a demand on the previous page. Using the list on
the right as a general guide, write the specific payoffs for
holding on to
your demands and those emotions. Be specific, e.g., what fantasy
do you enjoy, who will give you attention:
-
PayoffsGet to be right, feel superior. Get attention, comfort,
sympathy, camaraderie, get to be a martyr. Avoid taking
responsibility for How I feel! I can blame _________. Excuse for
poor performance; People won't reject me. People think I'm a good
_________. People won't think I am _________. Feel safe and
familiar. Enjoy the fantasy. They will make it up to me. Sense of
intensity. Get to be alone. I'll change; he/she/they'll change.
Take a deep breath and relax. Be with what you're feeling. Check
any insights you have from looking at the payoffs:
I don't really get the Payoff(s) (e.g., the person doesn't
change). When I get a payoff it only lasts a short time and then I
suffer again. The pay-off is an illusory ''gain" because it doesn't
bring the positive intention I most want. The payoff actually
prevents me from achieving my positive intention.
Love yourself as you become aware of the programming that makes
you suffer. Write yourself a loving note and any insights you got
today:
The Methods Workif you do!This is the time to review your day
and to note addictions that you triggered. After you write each
addiction, identify your Positive Intention/s and choose a
reprogramming phrase to open yourself to the possibility of
creating love and acceptance in that scene. When you've completed
this page, use the next page to apply a specific Method or Methods
to one or more of your addictive demands or situations in your
life. DATE_________________
I create the experience of
Because I choose to addictively demand Id rather live with this
reprogramming phrase (Instead of the addictive demand)
-
Center Nos________My Positive Intention is to feel or see myself
as:________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:__________________________________ (Now repeat your phrase 10
times)
I am loveable just the way I am
Link the Suffering With the Addiction
-
The four steps in this graphic representation of linking the
suffering with the addiction will help you heighten your awareness
so you can intellectually and emotionally make the connection that
it is your addiction that is the cause of your suffering.
Choose one incident in which you created separating emotions and
use these four steps: 1. Explore your suffering. Look at the ways
that your enjoyment of life is being ripped off:
2. Pinpoint your addiction: I create the experience
of________________________________________________________
because my programming
demands________________________________________________
Look at what "what is'' in your life: I am emotionally
resisting__________________________
_____________________________________________________________________________
Realize that in this here and now moment " what is " cannot be
changed by you in any way. Without this addictive demand people
with different programming can accept or enjoy "what is."
3. Make a choice: uplevel to a preference or hold on to the
addiction. Write how you experience ''what is'' with preferential
programming:
4. List your Payoffs for holding on to that demand:
When you hold on to the Payoffs, you perpetuate isolation,
crystallized opinion and suffering. You forgo involvement, wisdom
and love. Remember to love yourself as you gain awareness. You may
intellectually see that it is your addiction that causes yourself
suffering before you will be willing to make that link emotionally.
Write the ways you see yourself in growing and opening up. And
write yourself a Love
note:
-
The Methods Workif you do!This is the time to review your day
and to note addictions that you triggered. After you write each
addiction, identify your Positive Intention/s and choose a
reprogramming phrase to open yourself to the possibility of
creating love and acceptance in that scene. When you've completed
this page, use the next page to apply a specific Method or Methods
to one or more of your addictive demands or situations in your
life. DATE_________________
I create the experience of
Because I choose to addictively demand Id rather live with this
reprogramming phrase (Instead of the addictive demand)
Center Nos________My Positive Intention is to feel or see myself
as:________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:__________________________________ (Now repeat your phrase 10
times)
-
I am loveable just the way I am
Consciousness Focusing Use Consciousness focusing when you want
inner piece, love and freedom from your addictive programming more
than you want what you are demanding.
On the previous page, put a star by an addictive demand you feel
you are ready to uplevel to a preference.
Sometimes it takes formulating several phrases before you find
one that feels right. Make sure your phrase feels good, energizes
you.
Write at least five reprogramming phrases related to the demand
you choose:
Put a star by the reprogramming phrases that feels best to you.
Visualize the incident in which you triggered the demand, and use
one of your
reprogramming phrases silently or aloud. With whatever degree of
intensity you have, say it over and over for several minutes.
Write how it felt to use that phrase:
Use this phrase tomorrow while you're walking, jogging or doing
any kind of physical activity.
Write yourself a loving reprogramming phrase below, and say it
softly to yourself over and over.
Acknowledge the ways you see yourself learning to love more
today:
-
Remember-Using these methods is simply a means of opening your
heart to the love and beauty that exist in your life right now.
Chorus:
Thank you for my life Thank you for my life
Each precious day is a gift to me
And I can hardly believe the beauty I see.
-
Thank you for my suffering And the wholeness that it brings
Thank you for the trees in spring As they're budding and
flowering
Thank you for my frustrations My succumbing to temptation For my
growth and the lack there of That let me know I'm made of love
(Chorus )
Thank you for my range of feelings For the unexpected healings
For the process of growth For the love and hate 'cause I'll learn
from both
Thank you for the lessons unending For the power of surrendering
For boredom and waiting to be free Thank you for creating this for
me.
(Chorus)
Words and music by Beth Towner Corwin from the ''Carry the
Love'' album.
The Methods Workif you do!This is the time to review your day
and to note addictions that you triggered. After you write each
addiction, identify your Positive Intention/s and choose a
reprogramming phrase to open yourself to the possibility of
creating love and acceptance in that scene. When you've completed
this page, use the next page to apply a specific Method or Methods
to one or more of your addictive demands or situations in your
life. DATE_________________
-
I create the experience of
Because I choose to addictively demand Id rather live with this
reprogramming phrase (Instead of the addictive demand)
Center Nos________My Positive Intention is to feel or see myself
as:________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:__________________________________ (Now repeat your phrase 10
times)
I am loveable just the way I am
The Twelve Pathways
-
Focusing your mind on the Pathways will help you to open up to
the wisdom they contain. Using them with an addictive demand will
help you to remember the Pathways the next time you are aware of
the same or similar addictions and intentions.
Put a star by an addictive demand on the previous page. Say your
positive intention behind that demand and then slowly say the first
Pathway; then
say the positive intention and the second path way; then say the
positive intention and the third Pathway; continue alternating your
positive intention and Pathway for each of the Pathways.
Write what you experienced as you said your positive intention
and each of the Pathways, e.g., insights, times when your mind
wandered, calmness, resistance, new awareness:
Say the twelfth pathway or as a reminder to love yourself. Write
yourself a note filled with love and acknowledge the ways in which
you are
growing in love:
-
The Methods Workif you do!This is the time to review your day
and to note addictions that you triggered. After you write each
addiction, identify your Positive Intention/s and choose a
reprogramming phrase to open yourself to the possibility of
creating love and acceptance in that scene. When you've completed
this page, use the next page to apply a specific Method or Methods
to one or more of your addictive demands or situations in your
life. DATE_________________
I create the experience of
Because I choose to addictively demand Id rather live with this
reprogramming phrase (Instead of the addictive demand)
Center Nos________My Positive Intention is to feel or see myself
as:________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
-
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:__________________________________ (Now repeat your phrase 10
times)
I am loveable just the way I am
Centers of Consciousness This method will help you ''step back''
from the melodrama of your day, and provide you with some
perspective.
Stop the movie of your day by focusing on an incident in which
you triggered separating emotions. Give a two - or three - sentence
description of what happened in the scene:
Your emotions and what you want indicate what Center of
Consciousness you are using to create your experience. Circle the
Center of Consciousness you used to create your experience of the
incident.
SECURITY - main emotion: fear. Wanting physical or emotional
security. SENSATION -main emotions: boredom, frustration. Wanting
more or different sensations
POWER -main emotion: anger. Wanting to control or manipulate, or
maintain and project a role or image
Take a deep breath. Now mentally step back from the situation
and create a drama using the conscious awareness (6th) Center of
Consciousness. You are now an impartial observer, watching and not
identifying with the character in the drama. Witness the scene
moment - by
-
- moment without judging, analyzing, or generalizing or labeling
what is happening. Enjoy the drama! See it all as a perfect act in
your life's unfolding story. Write a description of the scene using
the sixth Center:
Remember: NO JUDGEMENTS! Write any insights you got today- And
then give yourself a great big loving hug!
The Methods Workif you do!This is the time to review your day
and to note addictions that you triggered. After you write each
addiction, identify your Positive Intention/s and choose a
reprogramming phrase to open yourself to the possibility of
creating love and acceptance in that scene. When you've completed
this page, use the next page to apply a specific Method or Methods
to one or more of your addictive demands or situations in your
life. DATE_________________
I create the experience of
Because I choose to addictively demand Id rather live with this
reprogramming phrase (Instead of the addictive demand)
Center Nos________My Positive Intention is to feel or see myself
as:________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
-
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:__________________________________ (Now repeat your phrase 10
times)
I am loveable just the way I am
Link the Suffering With the Addiction No matter what is
happening in your life, you can always choose to create your
emotional experience either through addictive or preferential
programming.
Focus on a situation today in which you created uncomfortable or
tense feelings. In that situation, explore the ways you rip
yourself off and make yourself suffer:
Pinpoint the addiction that is causing your suffering:
I create the experience of
___________________________________________________________________________
Because my programming
demands______________________________________________
-
___________________________________________________________________________
Look at ''what is'' in that situation: I am emotionally
resisting ______________________
__________________________________________________________________________
Remind yourself that it is the addiction that is causing that
suffering, not ''what is" Experience that same ''what is'' with
preferential programming:
Write how you might be able to more skillfully achieve your
positive intention with preferential programming.
It's OK if you choose to hold on to the demand. You can be aware
of the suffering (ripoffs) you experience when that demand gets
triggered. Gently increased your awareness without judging
yourself.
Write yourself a gentle note, and list ways you see yourself
growing today:
The Methods Workif you do!This is the time to review your day
and to note addictions that you triggered. After you write each
addiction, identify your Positive Intention/s and choose a
reprogramming phrase to open yourself to the possibility of
creating love and acceptance in that scene. When you've completed
this page, use the next page to apply a specific Method or Methods
to one or more of your addictive demands or situations in your
life. DATE_________________
I create the experience of
Because I choose to addictively demand Id rather live with this
reprogramming phrase (Instead of the addictive demand)
Center Nos________My Positive Intention is to feel or see myself
as:________________________________ (Now repeat your phrase 10
times)
-
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:__________________________________ (Now repeat your phrase 10
times)
I am loveable just the way I am
Instant Consciousness Doubler - ICD
You can use the ICD when you feel separate from yourself.
Focus on a time today when you felt something other than love
for yourself, when you felt you should have been different. Write
what you did in that triggered that feeling.
-
Take a deep breath. Think of your best friend. Imagine that
he/she said or did what you said or did when you created that
separation. Feel yourself loving and accepting your best friend
doing that.
Write how it would feel to love your best friend saying or doing
something similar. You can even imagine what you might say to your
best friend as you were feeling that love.
Now, expand that love and compassion to include yourself. Write
how that feels:
Write yourself a loving, compassionate note, and list insights
you had today:
The Methods Workif you do!This is the time to review your day
and to note addictions that you triggered. After you write each
addiction, identify your Positive Intention/s and choose a
reprogramming phrase to open yourself to the possibility of
creating love and acceptance in that scene. When you've completed
this page, use the next page to apply a specific Method or Methods
to one or more of your addictive demands or situations in your
life. DATE_________________
I create the experience of
Because I choose to addictively demand Id rather live with this
reprogramming phrase (Instead of the addictive demand)
-
Center Nos________My Positive Intention is to feel or see myself
as:________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:__________________________________ (Now repeat your phrase 10
times)
I am loveable just the way I am
The Catalyst You can use the Catalyst any time you feel upset or
unhappy. You don't need to know your addiction or the separating
emotions.
-
Focus on a situation in which you triggered separating emotions
and write a brief description of that incident:
Imagine that you're in that situation. Begin singing the
Catalyst, silently or aloud. Make up your own tune or use one that
you've heard. Keep the Catalyst going for at least five
minutes.
All Ways Us Living Love All Ways Us Living Love
After you've used the Catalyst, check any of the following
experiences you had while singing it. I felt more relaxed and calm.
My mind wandered. I went back and forth feeling relaxed and then
upset. I felt high. I was aware of how many different things my
mind thought of during that time. I didn't feel any effect. I had
new awareness and a different perspective on what was happening in
that situation. Other:
Gently hug yourself and sing the Catalyst using the words: ''I
love me just the way I am." Write yourself a Love note while
singing the song in your mind:
-
The Methods Workif you do!This is the time to review your day
and to note addictions that you triggered. After you write each
addiction, identify your Positive Intention/s and choose a
reprogramming phrase to open yourself to the possibility of
creating love and acceptance in that scene. When you've completed
this page, use the next page to apply a specific Method or Methods
to one or more of your addictive demands or situations in your
life. DATE_________________
I create the experience of
Because I choose to addictively demand Id rather live with this
reprogramming phrase (Instead of the addictive demand)
Center Nos________My Positive Intention is to feel or see myself
as:________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:__________________________________ (Now repeat your phrase 10
times)
-
I am loveable just the way I am
Combining Methods Write an addictive demand you triggered today
when you wanted yourself to change:
I create the experience
of________________________________________________________
because my programming
demands________________________________________________
____________________________________________________________________________
My positive intention is to feel (or see myself
as)____________________________________ Write out an instant
Consciousness Doubler about yourself:
Now recreate that scene. This time imagine that you experience
the incident from the Conscious Awareness Center:
Say your demand and each of the Twelve Pathways alternately.
Write what you experienced.
Loving yourself and being gentle with yourself will help you
enjoy each step of your growth. Write a note remind yourself to
love yourself and be patient with yourself as you grow.
-
Loving is the most important thing to do.
The Methods Workif you do!This is the time to review your day
and to note addictions that you triggered. After you write each
addiction, identify your Positive Intention/s and choose a
reprogramming phrase to open yourself to the possibility of
creating love and acceptance in that scene. When you've completed
this page, use the next page to apply a specific Method or Methods
to one or more of your addictive demands or situations in your
life. DATE_________________
I create the experience of
Because I choose to addictively demand Id rather live with this
reprogramming phrase (Instead of the addictive demand)
Center Nos________My Positive Intention is to feel or see myself
as:________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
-
Center Nos________My Positive Intention is to feel or see myself
as:__________________________________ (Now repeat your phrase 10
times)
I am loveable just the way I am
Centers of Consciousness Practicing with your imagination will
help you shift your Center of Consciousness to Love, Cornucopia or
Conscious Awareness whenever you are creating separating
emotions.
Put a star buy a demand on the previous page. Relax. Focus on
the situation in which you created that demand, keeping in mind
that the
events stay the same. Imagine changing your emotional experience
by using preferential programming. Recreate that scene in your
mind:
Through the Love Center:
Through the Cornucopia Center:
Through the Conscious Awareness Center:
-
Whatever is happening inside you is perfect for your enjoyment
and/or your growth and openness to Love.
Write what you appreciate in your life today - including what
you appreciate about yourself.
The Methods Workif you do!This is the time to review your day
and to note addictions that you triggered. After you write each
addiction, identify your Positive Intention/s and choose a
reprogramming phrase to open yourself to the possibility of
creating love and acceptance in that scene. When you've completed
this page, use the next page to apply a specific Method or Methods
to one or more of your addictive demands or situations in your
life. DATE_________________
I create the experience of
Because I choose to addictively demand Id rather live with this
reprogramming phrase (Instead of the addictive demand)
Center Nos________My Positive Intention is to feel or see myself
as:________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
-
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:__________________________________ (Now repeat your phrase 10
times)
I am loveable just the way I am
The Twelve PathwaysThe Pathways contain wisdom to guide you
through the day. Say all Twelve Pathways during the day as
background to your life.
Focus on a time today when you created separating emotions.
Briefly described the incident in which you created those
emotions:
Keep the above incident in your mind, say the Twelve Pathways
slowly and meditatively. Record below what you felt and experienced
while you said the Pathways. (Do not give an
intellectual interpretation of them.) -Insights: briefly write
insight and Pathway number(s):
-Boredom, mind wandering: which Pathway(s):
-Peacefulness, emotional release, calm mind: which
Pathway(s):
-Resistance: which Pathway(s) did your mind resist or argue
with? What did you tell yourself in response to that pathway?:
-
-Other Responses:
-What was your overall experience of saying the Pathways?:
List the ways you see yourself growing, and write yourself a
Love note:
The Methods Workif you do!This is the time to review your day
and to note addictions that you triggered. After you write each
addiction, identify your Positive Intention/s and choose a
reprogramming phrase to open yourself to the possibility of
creating love and acceptance in that scene. When you've completed
this page, use the next page to apply a specific Method or Methods
to one or more of your addictive demands or situations in your
life. DATE_________________
I create the experience of
Because I choose to addictively demand Id rather live with this
reprogramming phrase (Instead of the addictive demand)
Center Nos________My Positive Intention is to feel or see myself
as:________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
-
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:__________________________________ (Now repeat your phrase 10
times)
I am loveable just the way I am
Link the Suffering With the Addiction When you first become
aware of an addiction, you may not experience that you are
suffering much. You also may feel that the Payoffs for holding on
are great. As you gain awareness of the Ripoffs and Payoffs, you
will begin to feel the price you pay for holding on to your
addiction and to realize that the reward in the Payoffs is very
scant.
Put a star by an addictive demand on the previous page.
Graphically weigh your Ripoffs and Payoffs by listing them on the
two sides of the "scale"
below
_____________________________________
______________________________________
_____________________________________
______________________________________
_____________________________________
______________________________________
_____________________________________
______________________________________
_____________________________________
______________________________________
_____________________________________
______________________________________
_____________________________________
______________________________________
-
_____________________________________
______________________________________
_____________________________________
______________________________________
_____________________________________
______________________________________
Ripoffs
____________________________________________________________
Payoffs |
^ Put a star by the Payoffs you see as illusory (you don't
actually get them when you hold on to
the demand) or temporary (you get temporary pleasure and that
doesn't yield your Positive Intention).
Look at the balance of Ripoffs and Payoffs. Is it worth it to
hold on to the demand? Holding on to the addiction and those
Payoffs perpetuates isolation, crystallizes opinions and prolongs
suffering. You lose involvement, wisdom and love.
Write an acknowledgement of the beauty and perfection of your
process of growth in a ''mushy'' love note to yourself:
The Methods Workif you do!This is the time to review your day
and to note addictions that you triggered. After you write each
addiction, identify your Positive Intention/s and choose a
reprogramming phrase to open yourself to the possibility of
creating love and acceptance in that scene. When you've completed
this page, use the next page to apply a specific Method or Methods
to one or more of your addictive demands or situations in your
life. DATE_________________
I create the experience of
Because I choose to addictively demand Id rather live with this
reprogramming phrase (Instead of the addictive demand)
Center Nos________My Positive Intention is to feel or see myself
as:________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
-
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:__________________________________ (Now repeat your phrase 10
times)
I am loveable just the way I am
Combining Methods Write a brief description of one incident
today in which you created separating emotions:
Keep that incident in mind, say the Twelve Pathways. Which
Pathway(s) had the most meaning for you? Write the number(s) of the
Pathways and
what you experienced while saying them:
-
Rewrite the scene. This time imagine your experience from the
Cornucopia Center:
Identify your positive intention behind that demand. What other
ways might you achieve your positive intention?
With the incident in mind, say or sing the Catalyst, "Always us
Living Love,'' for a few minutes. How did that feel?
Keep the catalyst in the back of your mind as you write yourself
a note. Remember to honor the ways you are opening yourself to more
love in your life!
The Methods Workif you do!This is the time to review your day
and to note addictions that you triggered. After you write each
addiction, identify your Positive Intention/s and choose a
reprogramming phrase to open yourself to the possibility of
creating love and acceptance in that scene. When you've completed
this page, use the next page to apply a specific Method or Methods
to one or more of your addictive demands or situations in your
life. DATE_________________
I create the experience of
Because I choose to addictively demand Id rather live with this
reprogramming phrase (Instead of the addictive demand)
Center Nos________My Positive Intention is to feel or see myself
as:________________________________ (Now repeat your phrase 10
times)
-
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:__________________________________ (Now repeat your phrase 10
times)
I am loveable just the way I am
Consciousness Focusing In addition to the intense emotional ways
of using Consciousness Focusing, it can also be done meditatively
and quietly. You can also use reprogramming phrases as a background
for your day.
Put a star by a demand on the previous page. Make sure the
demand is specific. Write at least five reprogramming phrases
related to that demand. Start with specific phrases
and then write one or two general phrases that would apply to
this and similar situations, e.g., '' I can accept John the way he
is; '' ''I am enough.''
-
Select a phrase that feels best to you and put a star buy it.
Focus on that phrase. Close your eyes and breathe deeply. Let
yourself relax and be
peaceful. As you begin to relax, repeat your phrase - slowly and
meditatively - for several minutes.
Describe your experience of using the phrase:
Remember, you can take that phrase with you into any situation
where that or similar demands are triggered.
Write yourself a loving reprogramming phrases and say it all day
tomorrow:
Write yourself a Love note and a reminder of the ways you are
growing:
The Methods Workif you do!This is the time to review your day
and to note addictions that you triggered. After you write each
addiction, identify your Positive Intention/s and choose a
reprogramming phrase to open yourself to the possibility of
creating love and acceptance in that scene. When you've completed
this page, use the next page to apply a specific Method or Methods
to one or more of your addictive demands or situations in your
life. DATE_________________
I create the experience of
Because I choose to addictively demand Id rather live with this
reprogramming phrase (Instead of the addictive demand)
-
Center Nos________My Positive Intention is to feel or see myself
as:________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:___________________________________ (Now repeat your phrase 10
times)
Center Nos________My Positive Intention is to feel or see myself
as:__________________________________ (Now repeat your phrase 10
times)
I am loveable just the way I am
Centers of Conscio