Mind-Body Workbook for PTSD (29 page)

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

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2. When your requirements show up in real time, can you now defuse them and live in the present?
   

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   Mind-body bridging has been used a lot with cancer patients, working as well on their worst days as their best ones. These patients have learned that when they quiet the I-System, they can always access a wellspring of inner strength and wisdom in their lives.
   

Day Five     Date:____________

1. During the day, notice when you feel disappointed with yourself. Note your body tension and your depressors, fixers, and requirements:

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2. Do a My Five Most Important Qualities map. Write five of your most important qualities (for example,
Trustworthy
,
Hardworking
, or
Loving
). One or two words will do for each quality. Take a couple of minutes to think about these qualities.

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1. Look at your list and cross out the quality that’s least important to you. What’s your reaction as you imagine yourself without this first quality?
   

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2. Cross out the quality that’s the next least important to you. What’s your reaction as you imagine yourself without this second quality?
   

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3. Again, cross out the quality that’s the next least important to you. What’s your reaction as you cross out this third quality?
   

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4. Choose between the last two qualities on your list, and cross out the one that’s less important to you. What’s your reaction when you cross out this next-to-last quality?
   

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5. Think about the last remaining quality. Cross it out. What’s your experience now?
   

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   How hard it was for you to cross out these naturally functioning qualities shows how strongly the I-System limits you. It captures your goals and turns them into requirements. It’s as if your goodness depends on meeting those requirements. Your reaction when you were crossing out your qualities shows how strongly your I-System tries to define you as a fixed set of qualities. With a calm I-System, your true self is no longer limited to a fixed way of seeing yourself.
   

Day Six     Date:____________

1. Do a Past, Present, and Future map. In the “Past” section of this map, take two to three minutes to jot whatever comes to mind about your past. Then describe your body tension. Next, in the “Future” section of this map, take another two to three minutes to jot whatever comes to mind about your future. Describe your body tension. Finally, in the “Present” section of this map, take two to three minutes to jot whatever comes to mind about the present and, again, list your body tension.

Past, Present, and Future Map

Let’s think about this remarkable map:

1. The “Past” section of your map is full of storylines with themes like
   My childhood was bad; I made it through by sheer determination
   or
   My friends always supported me
   . True or not, these stories create spin; they tense your body and take you away from the present. When you recognize storylines in real time, notice that they take you away from doing what you need to do in the present.
   

   What do you notice about the “Past” section of your map? List your storylines:
   

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2. The “Future” section of your map has a fixer flavor that’s full of requirements. Beside each item that brings body tension, write the requirements you can uncover. For instance, if the item creating body tension is
   I won’t give in to my urges and cravings
   ,the requirement is
   I should not give in to my urges and cravings
   . The I-System has captured your naturally functioning thought, turned it into a requirement, and filled your body with tension and your mind with clutter. When thoughts about the future come up in real time, note your body tension, uncover your requirements, and use bridging awareness and thought labeling to bring you back to the present.
   

   List the requirements you notice on the “Future” section of your map:
   

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3. The “Present” section of this map shows what you currently feel and think. Look for signs of an overactive I-System, such as body tension, depressors, fixers, and storylines. Can you uncover your requirements? The I-System has taken stuff from your past and future to try to fix the damaged self. You now know that the fixer can never “fix” the damage, because you aren’t broken. You don’t need fixing. The damaged self is just your overactive I-System (not what you have been through) limiting your ability to fully live in the present.
   

   List any signs of an overactive I-System you find in the “Present” section of your map. Also list your depressors, fixers, storylines, and requirements.
   

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2. Do a Present 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 about the present. Watch the ink go onto the paper and keep listening to background sounds. After two to three minutes, note your body tension.

Body Tension:

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1. What do you notice about this map that’s different from the “Present” section of your Past, Present, and Future Map?
   

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2. Note how you would live your life in this mind-body state:
   

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   Being in the present is not being in a zone, nor is it an enlightenment moment or supernormal state of being. Your true self is always present right here, right now. When your I-System is calm, you are in the present. Requirements always take you away from your true self and living in the present moment. If you ever feel
   not
   good enough
   ,
   bored
   ,
   overwhelmed
   ,
   lacking
   ,or
   hopeless
   , you have a hidden requirement that’s pulling you down and taking over your natural functioning. When your I-System is in high gear, look for your hidden requirement, and use bridging awareness practices to come back to the present moment and what you were doing before.
   

3. Throughout the day, ask yourself,
Where am I?
which is a simple and powerful mind-body bridging practice. Notice your body tension, mind clutter, storylines, and emotional states, which are signs that you aren’t living in the present. Your I-System thrives in darkness, and the light of your awareness is all it takes to shift into natural functioning.

What did you notice today?

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You live only in the present. Can your heart pump yesterday’s or tomorrow’s blood?

Day Seven     Date:____________

1. Do a The Worst Possible Thing That Can Happen to Me Is… map. Scatter your thoughts around the oval for three to five minutes. List your body tension at the bottom of the map.

Body Tension:

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

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2. List the requirements you find:
   

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3. Do a bubble map for any troubling thoughts (that bring a lot of body tension) to uncover more requirements. As you find more requirements, add them to the previous list.
   

2. Do this map again, writing the same thing in the oval. 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. Watch the ink go onto the paper and listen to background sounds. For the next few minutes, jot any thoughts that come to mind.

1. What do you notice that’s different on this map?
   

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

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3. How will you defuse the requirements on your previous map when they come up during your day?
   

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4. Does this situation disconnect you from your true self? Yes ____ No ____
   
5. Is it clear that your true self, not your damaged self, can come back whole each moment, no matter what? Yes ____ No ____