Overcoming emotional, physical or mental pain.
In Cognitive Principle Therapy you can reduce the intensity of pain by allowing energy to flow freely through your body and then using your Observing Self to monitor the flow or the blockage.
The technique is to use two sets of principles, comprising three positives and the negative which represents the pain problem.
Step 1. Identify the emotional pain.
In negative situations your pain will be associated with one main emotion at level 1 on the chart below. Its matching, but acceptable negative emotion will be at level 3 in the same column.
1. Identify the emotional pain on level 1, eg. paranoid fear. [Column 1]
2. Select the two positive principles on level 7 and level 5 [in Column 1], that is Hope [means knowing] & Trust
3. Select the appropriate negative response on level 3 [ie. fear] and the corresponding positive response on level 4 [ie Courage]
4. Create a mantra from those four words, which is "Hope, Trust, Courage & Fear" and repeat that for 3 minutes every day.
Step 2. Understand the normal cycle of emotional pain.
After saying the first mantra for 3 minutes, then say the 2nd mantra for 3 minutes.
2nd Mantra: Read the words below while staring at the chart above [normal cycle of pain]
- Fear is awareness, let go of fear and feel Anger.
- Anger is the defense, let go of the defense and feel the Sadness.
- Sadness is the hurt, let go of the hurt and be Critical.
- Critical is evaluation to fix the problem, let go of the evaluation and start to fix the problem.
- Confusion is the feeling in the mind until the problem is fixed, let go of the confusion.
- Anxiousness is the feeling in the heart until the problem is fixed, let go to the anxiousness.
- Guilt is the feeling that you contributed to the problem, let go of the guilt.
Note: When saying a mantra don't consciously think of the words you are saying, just repeat them.
Step 3. Use your Observable self.
Then use your observable self to identify if energy feels stuck anywhere in your body or if energy is flowing through your body. With the Observable Self you do not think [judge], just observe.
If the stuckness still exists, repeat the process, until you decide to stop.
The whole process is aimed at working on System 1 and not involving System 2 [Experiencing Self] because the two systems have their own goals. In Cognitive Behavior Therapy they are called "Automatic thoughts" [System 2] and "Core beliefs" [System 1]. When these two are opposed then emotional pain can arise. The solution in CPT is always to fix the Core belief by focusing on System 1. System 1 is subconscious and can't be forced to change by System 2 becuase it is the weaker system, when the body is under threat. This is the basic principle of Polyvagal theory, that the body down regulates, until it finally will shut down. [Dorsal Vagal Nerve, activating numbness or freezing when faced with trauma]