A Closer Look at Byron Katie The Work
Byron
Katie The Work is known worldwide as a technique for recognizing stressful
thoughts that can lead to fear or suffering.
It
lets people ask themselves four questions about their stressful thought and
allows them to explore the problem and make a new context out of it to allow
them to move on.
The Work’s insight follows patterns in cognitive psychology and has been compared to Buddhist teachings, the Socratic dialogue, and 12-step programs.
The
process is very simple and all you need is a pen and paper to start. Continue
reading this article as we dive into Byron Katie The Work a bit deeper.
Byron Katie The Work: The Scenario
Imagine
yourself wandering around the bush on a bright, sunny day. But, as you walk
around and admire the beauty of Mother Nature, you felt a sudden jolt of fear
through your whole body.
You
just saw a brown snake in front of you and nearly stepped on the deadly animal!
Though you’re afraid and want to run, something inside says to take another look.
You notice the snake is motionless. As you carefully approached it for a second
look, you suddenly saw the fibres on an old, decaying rope!
Byron Katie The Work: The Realization
Your
mind is most often the one that’s playing tricks on you. In this scenario, all
it took was a small rope and your mind made a completely different story out of
it.
The more open you are to exploring your
deepest beliefs, the more enlightened and relieved you’ll be!
Let’s
take some more examples.
A
simple disapproval from your partner can make you think he/she doesn’t love
you. Or, a single criticism makes you think of a million doubts to suddenly
bring you down or amplify into a complete crisis.
How Does Byron Katie The Work Fit In Real Life?
The
Work is all about taking a second look. If you go back and take a second look,
you’ll start to see more evidence that might show the story your mind created simply
wasn’t true.
It’s
a way to identify and question the things causing you stress. It’s a set of
four questions that you can ask yourself when stressful thoughts arise.
Byron Katie The Work Question # 1: Is it True?
This
question requires you to slow down. It’s meant to make you pause and
reconsider.
In
the first scenario, did you nearly step on a brown snake? Your answer can only
be a yes or no. If it’s a no, go to question # 3.
Byron Katie The Work Question # 2: Can You Absolutely Know
that it’s True?
Again,
the answer can only be a yes or no.
This
question is like finding an anomaly. If there’s a small doubt that it isn’t
true, the answer is no.
Byron Katie The Work Question # 3: How do You React, What
Happens, When You Believe that Thought?
This
question lets you look at how these stressful thoughts affect you. Remember
that you’re only reporting your actions, not explaining them.
So,
in this question, take note of how you felt. In the brown snake example, say
that you were scared, your hair stood up, and you panicked.
This
question aims to show you what happens once you believe a stressful thought.
Byron Katie The Work Question # 4: Who Would You Be Without
that Thought?
This question further clarifies the effect of the thought. However, keep in mind
that it isn’t telling you to drop the thought. It’s just asking a hypothetical
question of how different an experience may be in that situation without the
thought.
If
you didn’t think that there was a snake on your foot, you would have calmly
stepped over the rope and continued on your way.
Once
you become open-minded, there’s more room for peace, balance, and humour.
Byron Katie The Work: The Turnarounds
Turnarounds
are statements that are the opposite of the original thought. There may be more
than one example showing that the turnaround is true, if not truer, than the
original thought.
The
key is to look at turnarounds with an open mind.
Just
remember The Work isn’t a mind trick—it only suggests going back and having a
second look. So, if it were a snake, you’ll be able to see it more clearly and
know to keep your distance.
Most
things that scare you are often just fragments of your imagination. A little
investigation can help cut through those illusions.
