Community for Deepening Practice

Befriend Yourself

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Core Beliefs Contemplation


We encourage you to go especially easily for the following journal reflection, in which we consider a few negative core beliefs. As you go, anchoring yourself with the question: “What do I need?” And then responding compassionately.


Please consider the following questions and respond to them in your journal, listening deeply to what arises and allowing enough time for each response to cut through the mind chatter and unfold fully. As with all Creative Invitations, please notice any struggles that arise as you proceed, pausing as needed to care for yourself.

Materials:

Journal and a pen you love to write with.

Reflection:
  • Please write down 2-3 of your negative core beliefs.  
    As a reminder, these are very specific, repetitive thoughts that go through our minds, especially when we’re feeling stressed or under pressure. They may be lingering self-doubts, often from childhood, that seem patently true in our most vulnerable moments. Some examples are: “I’m helpless.” or “I’m an imposter.” or “I’m a failure.” or “No one will love me unless I __.” or “I don’t belong.”
  • What if it wasn’t true? Working with one negative core belief, please settle in to the breath and invite responses to the following.
    • What if it wasn’t true that [insert your negative core belief]?
      “What if it isn’t true that I don’t belong? That I’m an imposter?” Journal a bit about how your way in the world might be different or shifted if your negative core belief wasn’t true.
      A few ideas you might consider:

      • What (if anything) might I do differently in my day-to-day life?
      • What might I allow myself?
      • What might I offer to others?
      • How might I relate differently with others?
      • What new challenges might come up if my negative core belief isn’t true?
    • Notice as you explore: are there any sensations of resistance, overwhelm, fatigue that arise? Go lightly. These are big ideas, and it make time and breathing space for responses to arise.
  • Please journal a few words about what it was like to imagine if your negative core values weren’t true. How is it to imagine yourself in this different way?
  • As you explored the preceding questions, did any difficulties arise? Any judgements? If so, wrap up your journaling with a few compassionate words to yourself. Experiment with inviting forth both yang and yin aspects of your self-compassionate voice.

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