Mind-Body Workbook for PTSD (26 page)

1. What’s your mind-body state on this map, compared to the previous one?
   

   ______________________________
   

   ______________________________
   

2. How would you act differently in this state?
   

   ______________________________
   

   ______________________________
   

3. Do you think you could defuse your requirements from the previous map next time the situation comes up? Yes ____ No ____
   

   In mind-body bridging, being fearless doesn’t mean you have no fear. Fear is an emotion from natural functioning. To be fearless is to defuse the requirement beneath the fear so that you keep the I-System from capturing the fear and limiting your ability to deal with that situation. When you defuse requirements, rather than react to a fearful situation, you deal with the situation proactively from your naturally functioning true self.
   

Day Five     Date:____________

List five situations that made you feel fearful, limited, or bogged down by thinking too much. Find the requirement behind each event:

The first step to dealing with a situation that makes you fearful is noticing the early signs of an overactive I-System (for example, tension in your shoulders or a knot in your stomach). Next, use your favorite bridging awareness practice (such as listening to background sounds or rubbing your fingers together), and find your requirements.

To defuse a requirement, know that it’s your I-System, not the situation (or fear), that’s causing your distress. If the requirement you are working with is hard to defuse, understand that there may be other, related requirements you haven’t found yet. Doing maps like the following ones helps.

2. Map a situation that left you feeling fearful, limited, or bogged down by thinking too much. Write the situation in the oval (for example,
I need to make a decision about this relationship).
Around the oval, scatter your thoughts for three to five minutes, without editing them. Write about your body tension at the bottom of the map.

Fear, Limitation, or Thinking Too Much Map

Body Tension:

______________________________

______________________________

1. What are your storylines?
   

   ______________________________
   

   ______________________________
   

2. What are your hidden requirements?
   

   ______________________________
   

   ______________________________
   

3. Bubble your map if you are still unsettled about anything on it by drawing a circle (bubble) around the thought that brings the most body tension. Take a few minutes to scatter your thoughts around the circled item. Notice your requirements. Bubble any other troubling items.
   

3. Do the previous map again, writing the same situation in the oval. Before you start writing, listen to background sounds and feel your body’s pressure on your seat, your feet on the floor, and the pen in your hand. Once you are settled, keep feeling the pen in your hand as you start writing. Watch the ink go onto the paper and listen to background sounds. For the next few minutes, jot any thoughts that come to mind.

Fear, Limitation, or Thinking Too Much Map with Bridging

1. What’s your mind-body state on this map, compared to the previous map?
   

   ______________________________
   

   ______________________________
   

2. How would you act differently in this state?
   

   ______________________________
   

   ______________________________
   

3. How are you better prepared to find and defuse requirements in future situations?
   

   ______________________________
   

   ______________________________
   

Day Six     Date:____________

1. Tune in to your senses today. Find and defuse your requirements whenever a current event triggers your I-System.

1. How did it go?
   

   ______________________________
   

   ______________________________
   

2. List requirements you have defused:
   

   ______________________________
   

   ______________________________
   

3. List any requirements you still haven’t been able to defuse:
   

   ______________________________
   

   ______________________________
   

4. List any of your daily activities that haven’t been freed from the I-System, as well as the hidden requirements for each:
   

2. Do a map about one of your daily activities that hasn’t yet been freed (for example,
being able to have a close relationship
). In the oval, write the requirement that still needs to be defused (for example,
I should have a close relationship
). Scatter your thoughts around the oval for three to five minutes, without editing them. Write about your body tension at the bottom of the map.

Hard-to-Defuse Requirement Map

Daily Activity That Needs Freeing:

______________________________

Body Tension:

______________________________

______________________________

1. List your storylines that keep the problem going:
   

   ______________________________
   

   ______________________________
   

2. List any more hidden requirements you can find:
   

   ______________________________
   

   ______________________________
   

3. Bubble map an item that brings a lot of body tension, by drawing a circle around it and scattering more thoughts around it. Do you notice more storylines and requirements? Forcing yourself to do something activates your fixer, but when you defuse your requirements, your natural functioning guides you.
   

3. Do this map again, writing the same activity at the top of the map and the same requirement in the oval. Before you start writing,listen to background sounds and feel your body’s pressure on your seat, your feet on the floor, and the pen in your hand. Once you are settled, keep feeling the pen in your hand as you start writing. Watch the ink go onto the paper and listen to background sounds. For the next few minutes, jot any thoughts that come to mind.

Hard-to-Defuse Requirement Map with Bridging

Daily Activity That Needs Freeing:

______________________________

1. What’s your mind-body state on this map, compared to the previous one?
   

   ______________________________
   

   ______________________________
   

2. How would you act differently in this state?
   

   ______________________________
   

   ______________________________
   

3. Write how your natural functioning true self guides you:
   

   ______________________________
   

   ______________________________
   

Day Seven     Date:____________

1. Throughout the day, use all your mind-body bridging practices in your life. Notice the triggering events, fears, limitations, excess thinking, and any body tension and mind clutter that comes up with them. Use your bridging awareness practices and thought labeling as you uncover your requirements and storylines. For hard-to-defuse requirements, do a map to find more requirements that hold back your progress. Bubble the map if needed.

1. How did it go today?
   

   ______________________________
   

   ______________________________
   

   ______________________________
   

2. Do you see that you’re not a victim of your past trauma? Yes ____ No ____
   

   When you befriend your I-System, your mind, body, and spirit heal naturally.
   

2. Do a Peace of Mind map. Think of what might give you peace of mind. After a few minutes, write your thoughts around the oval (for example,
great job
,
healthy family
,
neighbors minding their own business
). Take your time and be specific.