| CONTRACTION: |
EXPANSION: |
| Stay in "dense" feelings (mad,
sad, scared) |
Move mad/sad/scared through |
| Stay in
thoughts of |
judgment
fear
blame |
|
| Create
thoughts of |
appreciation
love
responsibility |
|
| Withhold information |
Speak the deepest truth |
| Take things seriously. Work hard. |
Play. Laugh. Sing! |
| Tense muscles; freeze |
Attend to tension; move. Dance! |
| Breathe shallowly, fast |
Take long, deep, slow breaths |
| Be right. Hold to your position |
Be curious, open, wondering |
| Tell yourself that your feelings can't
be trusted |
Follow your feelings as the ultimate truth |
| Look to the outside for answers |
Trust your body for answers |
| See yourself as the victim |
Know you are the creator |
| React |
Create |
| Live from "I should" |
Live from "I want to" |
| Defend yourself and your position |
Wonder--what can I learn? |
| Ask: |
"Why is this happening
to me?"
"Why can't I
ever get ahead?"
"Why
won't the world be different?" |
|
| Ask: |
"How
did I create this?"
"How
am I keeping this going?
"How
does this express my true intention? |
|
Try to control what can't
be controlled:
* Everything outside of you
* Others' feelings, beliefs, actions
* Your feelings
* Others' integrity
* The past; the future
|
Control what can be controlled:
* Your awareness; your openness
* Your actions
* Moving your feelings
* Your integrity; your agreements
* How you handle this moment |
