Mind-Body Workbook for PTSD (28 page)

1. Compare the two maps. What do you notice?
   

   ______________________________
   

   ______________________________
   

2. Are your thoughts clearer? Yes ____ No ____
   
3. Are you prepared to defuse the additional requirements you uncovered on your previous map? Yes ____ No ____
   
4. How do you act in this state?
   

   ______________________________
   

   ______________________________
   

   ______________________________
   

Day Three     Date:____________

Use all your mind-body bridging practices in your life, and notice how your behavior changes. Fill out this chart to see your progress in defusing your requirements:

1. From the previous chart, choose a requirement that you still haven’t been able to defuse. Write it in the oval. Next, scatter your thoughts around the oval for three to five minutes, without editing them. Note your body tension at the bottom of the map.

Hard-to-Defuse Requirement Map

Body Tension:

______________________________

______________________________

1. Looking at your map, list the signs of an overactive I-System:
   

   ______________________________
   

   ______________________________
   

2. List your requirements:
   

   ______________________________
   

   ______________________________
   

3. Do a bubble map on any troubling thoughts (those that come with a lot of body tension) from the above map to find more requirements. List them:
   

   ______________________________
   

   ______________________________
   

2. Do the previous map again, writing 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 any thoughts that come to mind. Watch the ink go onto the paper and keep listening to background sounds.

Hard to Defuse Requirement Map with Bridging

1. How is this map the same as or different from the previous one on the same topic?
   

   ______________________________
   

   ______________________________
   

2. How would you act differently with a calm I-System?
   

   ______________________________
   

   ______________________________
   

3. Are you ready to defuse the requirements on the previous map? Yes ____ No ____
   
4. How will this map affect your life?
   

   ______________________________
   

   ______________________________
   

3. Power mapping is only for people who have been successful at using mind-body bridging practices in their lives. Use power mapping when your overactive I-System is hard to handle, such as when you have lingering trauma or addiction issues.

1. To power map, sit down with a pen and pad of paper. In the center of the paper, write the issue that troubles you most (for example,
   Depressed
   ,
   No money
   ,
   Can’t hold it together
   ). Draw an oval around that issue. Around the oval, quickly write whatever comes to mind. Let your I-System run wild as you jot your thoughts and body tensions. Don’t use your bridging awareness practices or try to solve the issue; just watch your overactive I-System in action.
   
2. Now take the most troubling thought from that map, write it in an oval on another piece of paper, and map it. Do one map after another by taking the most troubling thought on one map and making it the topic of the next map. Map as long it takes, until your I-System leads you to your hidden requirement.
   

When you power map, your true self gains power and strength through your increasing awareness of your damaged self’s pressures, urges, and unpleasant body sensations—without carrying out the overactive I-System’s demands.

4. Tonight at home, power map the most difficult issue that’s still bothering you.

How did it go?

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______________________________

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This advanced mapping practice shows you firsthand that you can stay in control even when your I-System overheats. If you use in your life what you have learned from power mapping, you don’t have to give in to your overactive I-System’s demands. You can finally be the one in charge of your future.

Day Four     Date:____________

The next map can be difficult, but it will show you that you have the strength to face whatever the future throws at you.

1. Do a Sickness, Old Age, and Death map. Scatter your thoughts around the oval for three to five minutes. Please give your I-System free rein, without editing your thoughts. Note your body tension at the bottom of the map.

Body Tension:

______________________________

______________________________

1. What is your mind-body state?
   

   ______________________________
   

   ______________________________
   

2. What are your depressors, fixers, requirements, and storylines?
   

   ______________________________
   

   ______________________________
   

3. How would you live your life in this state?
   

   ______________________________
   

   ______________________________
   

2. Do this map again. Before you start writing, use your bridging awareness practices. 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 any thoughts that come to mind. Watch the ink go onto the paper and keep listening to background sounds.

1. How is this map different from the previous one?
   

   ______________________________
   

   ______________________________
   

2. How would you live your life in this state?
   

   ______________________________
   

   ______________________________
   

3. Do you see how your overactive I-System’s negative storylines about the future keep you from living fully in the present? Yes ____ No ____
   

3. If a thought on your first map still bothers you (for example,
What will happen to my kids if I die?
), do another map with that as the topic. Write the thought at the top of the map, and jot any thoughts that come to mind. Add your body tension at the bottom of the map.

My troublesome thought is:

______________________________

1. From the above map, list the signs of an overactive I-System:
   

   ______________________________
   

   ______________________________
   

2. What are your requirements and storylines?
   

   ______________________________
   

   ______________________________
   

3. To find more requirements, bubble map any thought that brings body tension by drawing a circle around it. Take a few minutes to scatter more thoughts around the circled item. Bubble any other troubling items. As you uncover more requirements, add them to the list in part b.
   

4. Do the previous map again, writing the same thought at the top of the map. Before you start writing, use your bridging awareness practices. 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 any thoughts that come to mind. Watch the ink go onto the paper and keep listening to background sounds.

My troublesome thought is:

______________________________