Noticing Experiences Flashcards
How does one notice?
Focus on thoughts and put one of four labels on them.
Observation thought
Judgment thought
Future or fortune telling thought
Storytelling thought
Ignore memories or fantasies for now
What is the problem with thoughts?
There are no wrong thoughts, but you can spend too much time living from them.
Since you cannot choose them or stop them, what relationship should you have with them?
Ask question…is this thought serving me well?
Is this thought helping me get closer to what matters most in my life?
Is this thought leading me towards my goals?
What is the concept of workability?
Your mind tends to believe whatever it thinks. How well is a certain thought working for you? Is it helping or not?
When is a thought workable?
When it enhances, expands, or opens your life.
Thoughts are not workable when they constrict, inhibit, or close off your life
What is the relationship btwn thoughts and feelings?
There is an automatic association. Just like “Rome wasn’t built in a ___”
For some public speaking immediately leads to fear.
What is this thought trying to do?
Every thought has a function
What do you do once you have established purpose of the thought?
Thank your mind.
Thank you mind for relieving my boredom
Thank you mind for keeping me a victim
Thank you mind for this distraction
What is the great escape?
Thoughts as an escape from pain. Deal with the pain…thought will fade
What to do when having one track or obsessive thought?
Mindfulness.
Can’t sleep at night and locked in on not being able to sleep…take off thought blinders and look around or feel around to what else is going on
Why not try to change a negative thought to a positive one?
Bc then you are doing battle with it…just observe it
What is a way to detach from a thought?
Stop being the thought and label them for what they are…
I’m having a thought that John is mad at me.
I’m having a thought that I need to change careers
When you label them it creates distance and makes you feel not necessarily true.
How do you stop automatic thoughts?
I’m losing my job
She doesn’t care about me
Use Titchener’s Repetition
Repeat the thought (few words) OUT-LOUD 50 to 100 times
After awhile you will realize they are just words and you will stop feeling anything about them
What is the secret power behind automatic thoughts?
You trying to avoid or stop them
When you do the opposite…repeat them out loud…it becomes boring and mundane.
What is the Yoda technique?
Write down thought or fear.
Jumble order
Say it to yourself 10-20x
I’m scared to fly in a plane
Fly I’m to scared a in plane
