Using Inquiry To UnRoot A Belief
An Interpretation of the Mechanics of Byron Katie’s Inquiry Method
This technique, when applied, can drastically eliminate suffering from your life. Before I discovered it, I had no idea that my thoughts were so filled with resistance to reality. Even so-called “positive beliefs” about how “people should be kind” or “no one should go hungry” were causing the opposite of their intentions. At first it seemed that I had an unlimited supply of beliefs to deconstruct. Indeed, I’ve spent years at this practice and I have not run out, but I sure don’t suffer as much anymore. This technique can be used in the middle of the moment of suffering with great success. The process is both relieving and humbling, and I am honored to share it with you.
1. Identify that you have a negative emotion by noticing the feeling of stress in your body.
2. Entertain the idea that your perceptions are causing it, and you have a choice to do something about it.
3. Be willing to explore the choice to let go of your beliefs in order to avoid repeating negative emotions.
4. Identify the belief that causes the negative emotion by listening non-judgmentally to the story of your inner voice.
5. Identify any other primary beliefs which are causing the secondary belief (this is a broad, overarching system of beliefs or a mentality that causes all related thoughts and beliefs.)
6. Determine what the exact opposite of your belief is. If your belief causes negativity, its opposite will cause positivity. Now you know the belief that will work better for you to be a happy and positive person. You’ll find that the belief is always more loving, empathetic, allowing, empowering, and mature. The negative belief is always more petty, self-serving, unallowing, resistant, fearful, and unloving.
7. If you’re willing, your mind will start to realize all the ways that the new belief is true.
8. Think of specific ways that the new belief has always been true for you in your life.
Reflect:
What does this stressful emotion feel like in your body? (ex: Nausea in my stomach.)
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Could your perceptions be causing this emotion?
Do you have a choice to do something about this situation?
Write down the story that the voice tells in your mind while you feel this emotion.
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What is the main belief that the story is based on?
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What is the exact opposite of the negative emotion-causing belief?
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List three specific ways the opposite of the negative belief is true in your life.
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Once your mind starts to explore a new way of interpreting reality in a way that makes sense to itself through these references, a new pathway is being engrained: one that causes positivity.
People identify with their beliefs and are afraid of loss or ego death when they start to let go of them. Hang in there. You are not going to die. This process is about proving to your rational yet fearful mind that negative beliefs will not serve its survival. For more information about Bryon Katie and inquiry go to TheWork.com.