Taming Your Gremlin
Rick Carson
Sustoti
If you get bored confused overwhelmed distracted or spaced out simply stop for a while
Kvepavimas
Proper breathing can help you maintain an efficient balance between your use of your intellect and your use of your natural senses It can help you connect with and begin to trust the natural you—the observer
Kvepavimas gremlinas
As you do so say in your mind the words “I’m taming” Then exhale fully again feeling your breath pass lightly over the back of your heart In your mind say the words “My gremlin”
Piktas isivaizduoti save kaip pikta kaip kiti isvaizudoja
1 I imagine that those who know me well would say that when I am angry I ______________________________________________________________ 2 When I’m angry with someone I know well I tend to ___________________________________________________________________________ 3 When I’m angry with someone
don’t know well I tend to _________________________________________________________________________ 4 If I suspect someone is angry with me I feel_________________________________________and I tend to ______________________________ 5 A recent time I felt angry at another person was__________________________________________________________________________________ 6 At that time I chose to ______________________________________________________________ 7 As I remember that experience now I notice that I ________________________________________________________________________________
Depresija nes blokuoji savo pykti ir liudesi
Depression on the other hand is often the result of blocking sadness or of blocking anger
Depression is what can happen when our gremlin convinces us that our feelings are unacceptable When
Taming gremlin
1 Allow yourself fifteen to twenty minutes of uninterrupted solitude in a quiet comfortable place 2 Center yourself before beginning using your “I’m taming my gremlin” mantra on the final breath before opening your eyes
3 Follow my written instructions precisely 4 Do not skip ahead
Pratimas
In a moment I’m going to ask you to close your eyes again and when you do so to take your spotlight of awareness into the world of mind Once in the world of mind you will bring into your awareness an image of a living human A person you love wholeheartedly—a child perhaps or your spouse or a friend You
genuinely love this person You may or may not be liking them at the moment but you’ve no doubt about your love for them In a moment when you close your eyes see this person alone and standing In this fantasy they will not be able to see you but you will see them quite clearly Really look at them Look closely breathing fully as you do so Pay special attention to this person’s eyes and to the area surrounding their eyes Periodically redirect your awareness to your breathing and then back to the person’s face Look at them with the same sort of relaxed attentiveness with which you would enjoy a beautiful vista or a work of art Do so for as long as you would like Keep
Notice
your breathing slow relaxed and full Simply notice your inner experience throughout this activity Whatever you experience is fine There is no way to do this wrong Rejoin me at the beginning of the next paragraph when you feel finished Close your eyes and begin now
There is no way to do this wrong Keep your breathing clear and full Go slowly ________________(your loved one’s name) when I entered my imagination and saw you I noticed that my breathing was ______ _____________ and I felt _______________ As I took the time to really look at you I noticed that the area around my heart felt _______________ and my breathing ______________________
Nei blogi nei geri iprociai
These habits are neither good nor bad However they may be based on the world as you perceived it at some other time
Gremlinas sukuria viska
Your gremlin knows precisely how to get your attention and he will create movies in your head perfectly suited to your vulnerabilities
Simple notice
far better idea would have been to use the first step of our Gremlin-Taming Method: breathe relax and simply notice his gremlin’s chatter without becoming involved with
free myself not by trying to be free but by simply noticing how I am imprisoning myself in the very moment I am imprisoning myself
Kova su Gremlinu Duality
At the point you begin fighting with your gremlin you are in what I call a state of duality
Skausmas analize suffer
If your neck is tight what muscles does the tightness cover?
How tight is your neck? If you have a headache how deep into your skull does the pain go? What are the parameters of the pain? Can you imagine a color that describes the pain? What might the color be? Simply notice your body and the effect of your gremlin on it As you simply notice these effects will become more and more evident as will your gremlin himself Analysis judgment and attempts to change are unnecessary
Your gremlin would prefer that you focus your attention on him instead of simply experiencing your emotions
Give the natural you the chance to observe the strange behavior and the belief on which it is based
Isivaiduoti save kaip pykstanti
Be creative and playful with the process of accenting the obvious If for example you notice yourself holding your anger in to the point that you feel like a thundercloud accent the feeling Hold your breath puff up real big then go look at yourself in a mirror
notice
All you have to do is to simply notice him with a sense of detachment and choose and play with options So now we have three options to play with: Breathe and fully experience Change for a change Accent the obvious
“What you’re feeling is as natural as nighttime Your body is doing what it wants to do Trust it” I encouraged him to relax his breathing and give his feelings lots of space
It’s important that you emphasize the word imagine for what you are after is a heightened awareness of the way your gremlin is frightening you In other words you are simply noticing and accentuating the obvious
As I relaxed more the rolfer was able to work deeper and deeper
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