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Getting FreeDaily Practice Book

Dedicated to all of us who want to learn to Love more.

A special thanks to all past and present students of TheScience of Happiness. Their energy, support and input

have made the book a resource for all who sincerely wish to be Getting Free.

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Contents.THE TWELVE PATHWAYS Inside front cover.INTRODUCTION 5

HOW TO USE THIS BOOK 7Pinpointing addictive demands, with examples. 8, 9,10Reprogramming Phrases 10How to identify positive intentions 11Practice - and get free. 12Acknowledge your growth 13

METHODS PRACTICE SHEETS:THE TWELVE PATHWAYSOne or more Pathways 15, 18Addictive demand and a Pathway 31Positive Intention and each Pathway 43All twelve Pathways 57

CENTERS OF CONSCIOUSNESSLove Center 17Cornucopia Center 33Conscious Awareness Center 45Love, Cornucopia, Conscious-awareness centers 55Security, Sensation, Power, Love. Cornucopia, Conscious-awareness centers 65Security, Sensation, Power, Love centers 73

LINK THE SUFFERING WITH THE ADDICTIONExplore the suffering (Ripoffs) 19Look at your addiction and "what is" 21You can use preferential programming instead. 23Become aware of the payoffs 35Suffering, addiction, what is, preference, payoffs 37Suffering, addictive demand, what is, preference 47Weigh the ripoffs versus the payoffs 59Payoffs 69

THE CATALYST-ALL WAYS US LIVING LOVESaying it 27Singing it 51

CONSCIOUSNESS FOCUSINGWith intensity 39Meditatively 63

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Contents

INSTANT CONSCIOUSNESS DOUBLEROn someone else 29, 67On yourself 49

COMBINING THE METHODSWhich center of consciousness? Love Center, Ripoffs, Pathway(s) 25ICD on yourself, Conscious-awareness Center, Addictive demand and each of the Pathways alternately 53 Twelve Pathways, Cornucopia Center, say or sing the Catalyst 61One or more Pathways, ICD, Love, Cornucopia, or Conscious-awareness centers 71

Handling your addictions 75Write your own Getting Free sheet 77

Now that you've finished 78Living Love Publications. 79Living Love: the basics 80

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IntroductionGetting Free is a practice book. It is designed to help you experience the Living Love Methods as presented in the Handbook to Higher Consciousness by Ken Keyes Jr. and The Methods Work ..if you do! Getting Free helps you take time each day to focus your inner growth and to gain experience and skill with the Living Love Methods.

We have found that it is the daily practice that enables you to become proficient in using the Methods "on the spot" when an addiction is triggered. Knowing the Methods intellectually doesn't make them effective in your life. Using them regularly is the only way to integrate them into your daily experience.

As with any new skill, learning these Methods takes time and effort. With experience, you will gain the skill necessary to use the Methods in any situation. Take the time to review your day. It's the daily practice that reminds us of the incredible love that is available in each moment and lets us see the addictive programming that would block our experience or that love.

Give yourself the gift of daily practice!

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BeGentleWith

yourself

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How to use this book

Schedule approximately 20 minutes (or more) each day to use your Getting Free book. Divide that time equally into using both pages of each day's practice.

Each day's practice consists of two parts: on the first (left-hand) page, you review your day by writing the emotions experienced in column one and write the number of the center/s you were in. Then in the next column identify the addictions that triggered those emotions and identify your positive intention behind that demand. In the third column write the reprogramming phrase you would rather live with and say it ten times. The right-hand page is a practice in using one of the six Living Love methods. There is also a space for you to record insights, to acknowledge your growth and to write yourself a loving note.

As you do this daily practice, you're handling your addictions. Handling your addictions is a simple three-step procedure: 1. Pinpoint your specific demand. 2. Take intellectual responsibility (by acknowledging that it is your addictive demand that is the total, immediate, practical cause of the separation you are feeling). 3. Use a method to bring an emotional experience of freedom.

By listing your addictions and reprogramming phrases on the first page of your practice sheet you begin to handle your addictions by pinpointing your specific demands and acknowledging what you most want - your positive intention. It is also helpful to take a moment to use your own personal way of intellectually taking responsibility, e.g., ''it is only my addictive programming that is the cause of this anger that I feel.'' ''I take responsibility that it is my programming that is creating this experience.''

The second page gives you an opportunity to further explore the use of one specific method in handling your addiction.

Trust your own experience after you handle your addiction: it does not need to be any different than it is! Some possible outcomes of handling your addiction may include: A deeper acknowledgement of the suffering and separation that you previously ignored,

i.e., a more intense experience of emotional pain. A discovery of strong resistance to letting go of your addictive demand. An awareness of your refusal to take responsibility for(or even see it as addictive) this

area of your emotional resistance An awareness that you have suffered enough, and that continuing to hold on to the

addiction will only perpetuate your suffering and not really achieve your positive intention.

A feeling of peace, love, inner strength and/or joy. Your own unique experience.

Be patient with yourself as you use this Getting Free book and the Living Love methods. Part of your journey is to witness the increasing beauty and perfection of yourself, RIGHT NOW, exactly the way you are. You don't need to change yourself or uplevel an addiction to a preference to be loveable- you are loveable just as you are with all of your addictions. The 6

Methods can help you to love yourself and to increase your choices of how you create your experience of life.

The Methods Work If you do!This is a sample sheet for pinpointing addictive demands. It is the first part of each day's

practice. On the opposite page is a review of how to pinpoint addictive demands.I create the experience of

Because my programming demands

Jealousy, That Susan not pay so much attention to Dave

disgust Andy not throw his dirty clothes on the floor.

Outrage, fury Andy not walk out of the door when I tell him to pick up his clothes.

Guilt I not yell at Andy to pick up his clothes.

Embarrassment, fear

I not spill wine on Sally's dress

indignation My phone bill not be $450

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I am lovable just the way I am.

Pinpointing your addictive demand.The start each day's practice by taking a moment to stop and reflect on your day. Focus on one incident in which you created separating emotions and pinpoint your specific addictive demand by using this form: I create the experience of ______________________________________________________Because my programming demands _____________________________________________

This form will help remind you that it is your addiction that is the cause of your suffering. The form is printed at the top of each day's first practice sheet. I create the experience of..... (separating emotions)

It is easier to pinpoint your addictive demand when you identify which specific separating emotion(s) you are feeling. General terms such as ''unhappy,'' ''tense'' or ''insecure'' keep you from honestly focusing on what is happening inside you. ''Confusion,'' ''depression'' or a general feeling of ''anxiety'' usually indicates multiple and/or conflicting addictive demands. Use this list of specific separating emotions when you pinpoint your addictive demand: fear sadness jealousy annoyanceworry hurt frustration irritationanxiety panic exasperation hatredguilt embarrassment boredom ragenervousness grief disgust hostilityhorror shame impatience furyterror apprehension anger disdaindisappointment loneliness resentment indignation

''Because my programming demands....'' (what you want) The easiest way to pinpoint your specific addictive demand is to focus on the exact moment when you felt separating emotion(s). In that moment, what did you think had to be different in your life? As you pinpoint your demand, recall your emotions as if that moment (or scene) was happening right now. Use any of the following questions to help to pinpoint your demand: In that situation: What do you want? Not want? How do feel he/she/it should be? shouldn't be? What do you want him/her/it to be? or not be? If a magic genie appeared at that moment, what one thing would you ask for (more wishes don't count!)? As you pinpoint your demand, you can make it more specific by: Naming names (''John'' instead of ''some body'' or ''a person''). Spelling out exactly how you want that person or situation or object or you to change (''ask me to go to Bill's party'' is more specific than ''Love me''). Pinpointing the time when you wanted something different (''Jim call me this afternoon'' is more specific than ''Jim call me'').

If you focus on one scene you will find it easier to be specific. Focusing on specific addictions

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can make it easier to get perspective and insight. Sometimes you will have more than one demand triggered in succession. If you do, use the above form and list each demand separately.

The Methods Work if you do!This is a completed sample sheet for the first part of each day's practice. After you write each

demand, and your positive intention, write a reprogramming phrase in the next column. On the opposite page is a brief review of how to identify your Positive Intentions.

I create the experience of

Because I choose to addictively demand Id rather live with this reprogramming phrase (Instead of the addictive demand)

Jealousy

Center Nos _1 & 3

That Susan not pay so much attention to Dave

My Positive Intention is to feel or see myself as:Secure, safe, loved_________

I can learn to be happy when Susan is being friendly with Dave.

(Now repeat your phrase 10 times)

Disgust

Center Nos__2__

Andy not throw his dirty clothes on the floor.

My Positive Intention is to feel or see myself as:appreciated____________

It is just my programming that says Andy shouldnt throw his dirty clothes on the floor.(Now repeat your phrase 10 times)

Outrage, fury

Center Nos__3__

Andy not walk out of the door when I tell him to pick up his clothes.My Positive Intention is to feel or see myself as:Strong, supported________

I dont have to reject Andy when walks out the door.


Guilt

Center Nos_1___

I not yell at Andy to pick up his clothes.

My Positive Intention is to feel or see myself as:Satisfied, supported_______

I can love myself when I yell at Andy to pick up his clothes.


Embarrassment, fear

Center Nos___1__

I not spill wine on Sally's dress

My Positive Intention is to feel or see myself as:Competent, worthy ________

I am lovable when I spill wine on Sallys dress.


Anxiety

Center Nos__1__

That my phone bill not be $450

My Positive Intention is to feel or see myself as:Secure, prosperous_________

I is just my programming that says I cannot afford to pay my $450 phone Bill


boredomimpatience

Center Nos___2 & 3_

I not have to wait 15 minutes in the bank line.

My Positive Intention is to feel or see myself as:Energetic, excited_________

I can e enjoy myself while waiting 15 minutes in the bank line.


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I am lovable just the way I am

Identifying Your Positive Intentions

Behind every addiction is a Positive Intention. Your positive intention is the internal experience that you really want in a particular situation, behind the surface desire. Your addiction is an unskilful way that you go about trying to achieve your positive intention. So, for example, you might addictively demand that your lover want to go to the movies with you tonight and you might feel angry because she/he doesn't want to go. Behind that addiction, what you really want (your positive intention) is to feel close to that person!

A simple way to formulate your positive intention is to state: '' my positive intention isto feel _____________), ''or '' by positive intention is to see myself as ________________. '' Your positive intention is an internal experience.

When you have an addiction, here are some questions you can ask yourself to help you find your positive intention: What emotional experience did you think you could create by getting what you wanted? What is the feeling you are really after? Imagine you have gotten your demand fulfilled or satisfied. How would you be feeling?

Identifying your positive intention helps to open up alternative ways to achieve that intention. You can more clearly see how your addictions are just ineffective, unskilful ways to help you get feelings of peacefulness, security, self-respect, etc.

Here is a list of some possible positive intention. Add to the list as you discover more!

Acceptable Competent Intelligent ReliableAccepted Complete Joy ResponsibleAccepting Confident Joyful ResponsiveAcknowledged Dependable Knowledgeable SafeAlive Energetic Loveable SatisfiedAppreciated Enthusiastic loved SecureAthletic Excited Loving SexualAttractive Fulfilled Nurtured SexyBeautiful Genuine Nurturing StrongCalm Healthy Peaceful SupportedCapable Helpful Prosperous SupportiveComfortable Independent Relaxed Worthwhile

Worthy

It is important that your positive intention be a way you wish to feel or ways you would like to see yourself

Formulatereprogramming phrases

to remind yourselfof the choice

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you always have -to love and accept

what is in your life.

Practice-- and get free!Each second sheet of this getting free book is designed for you to explore a

different way of using one of the Living Love Methods:

The Twelve pathwaysCenters of Consciousness

Link the Suffering With the AddictionThe Catalyst

Consciousness FocusingInstant Consciousness Doubler

Each sheet has its own directions, step by step, to use that Method. The practice sheets in the earlier part of this book have more information about using each Method than later sheets. As you use this Getting Free book, refer to The Methods Work if you do! for more information about pinpointing addictive demands, formulating reprogramming phrases and using the Methods.

Be patient with your self while learning the Methods. Practice with them. Open yourself to learn to grow with them, as you discover yourself.

Acknowledge your growth and love yourself11

At the bottom of the Methods practice sheet, there is a space for you to write yourself a love note and acknowledge the ways in which you see your growth happening each day. You may write as "mushy" a love note as you wish-- write to yourself as if you were your dearest, most perfect lover. You are!

Take the time to complete this section.

It is by acknowledging and honouring our own individual process of growth that we retain perspective on the "drama." There's no rush to get anywhere. The important thing is to love yourself here and now -- just as you are--and then to share that love with those in your world. Here are some ideas of what your can write about as you see yourself growing. BEING more honest with yourself or someone else. USING a Method. HANDLING your addiction. REMEMBERING that it is your addiction that causes your suffering. BEING more aware of the programming that operates automatically. BLAMING less or feeling the desire to love behind the addictive programming. FEELING love or peacefulness or joy. ASKING for what you want. LETTING yourself experience your emotions more fully. STAYING caught up for less time than in past situations. STAYING CENTERED in a situation in which you used to get caught up. BECOMING more aware of addictions. PRACTICING in this Getting free book! What do you do if you can't think of any ways in which you felt yourself growing? Love Yourself! Exactly where you are. And, if you can't, then write the following to yourself: I love you. You are doing the best you can with the programming you have

Remember ~

Be patientWith yourself

Using this Getting Free book is a process of discovering yourself. It's a way of learning more about your programming and opening yourself to the realisation that you are the master of your life.

You can enjoy your life ~ right now. You can live a life filled with love.

It's all up to you!

The Methods Workif you do!This is the time to review your day and to note addictions that you triggered. After you write each addiction, identify your Positive Intention/s and choose a reprogramming phrase to open yourself to the possibility of creating love and acceptance in that scene. When you've completed this page, use the next page to apply a specific Method or Methods to one or more of your addictive demands or situations in your life. DATE_________________

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Center Nos________

My Positive Intention is to feel or see myself as:________________________________ (Now repeat your phrase 10 times)

Center Nos________My Positive Intention is to feel or see myself as:___________________________________ (Now repeat your phrase 10 times)




Center Nos________My Positive Intention is to feel or see myself as:__________________________________ (Now repeat your phrase 10 times)

I am loveable just the way I am

The Twelve Pathways

Using the Twelve Pathways as guidelines in any situation can help you gain insights and calm your rational mind. At times you may find your mind wandering, you may feel

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resistance to some or all of the Pathways or you may experience a little or no immediate effect. In the first column write a brief description of an incident in which you created separating emotions. Picture that incident in your mind and say a Pathway or Pathways. Write the number(s) of the Pathway(s) in the second column (the Pathways are printed on the inside front cover). In the third column write what you experienced as you said the Pathway(s). Remember that your experience is valid and perfect. Do these three steps for as many incidents as time permits.

Incident (Brief description)Pathway(s)

Insights and experience of saying the Pathway(s)

Say your favourite Pathways to remind you to love yourself. Write your self a loving note and acknowledge how you see yourself growing today: Give yourself a big hug!

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Center Nos________My Positive Intention is to feel or see myself as:________________________________ (Now repeat your phrase 10 times)







Centers of ConsciousnessBy using this method, you can get perspective on how your emotional experience of a situation changes, depending upon the Centre of Consciousness you use to create your experience.

Focus on a moment to day when you began to feel separating emotions. Now briefly and objectively, describe what was happening when you triggered those emotions:

Your emotions point to which Center of Consciousness you are using to create your experience. Circle the separating emotions you felt in the above scene and which Center(s) of Consciousness were in. Security: Fear, worry, anxiety, guilt, nervousness, horror, terror, disappointment, hurt,

panic, confusion, sadness, embarrassment, shame, grief, apprehension, loneliness, jealousy. Sensation: frustration, disappointment, boredom, disgust, jealousy, exasperation,

impatience. Power: Anger, resentment, annoyance, irritation, hatred, frustration, rage, hostility, fury,

indignation, impatience, jealousy, disdain, exasperation.

Now use your imagination! Relax and imagined you are in the situation you described above. See the incident happening in the same way: imagine your emotional experience being different. Write a description of how you could experience the scene through the Love Center. Feel yourself experiencing love, inner peace, contentment and acceptance of yourself, the situation and the people around you. You may want to include alternatives you can see when you use this love filter.

REMEMBER: it is not what you say or do that creates the Love Center; it's how you feel inside! You can say '' No'' from the Love Center.

You may have felt the Love Center as you wrote that description, or you may be saying the words without feeling the Love. Either way helps you to see there is a choice.Write yourself a Love note, and list any insights and growth you see in yourself today:











Link the Suffering With the AddictionIn order to make the connection that it is your addiction that is causing your suffering (not you, other people or events), you must first be aware of how you are suffering.

Choose a demand from the previous page and put a star buy it. Using the list to the right as a guide, write the ways this addiction is making you suffer.

Make the list specific to your addiction, e.g., where is your body tense? From whom are you feeling separate?

Rip-offsLacking love, being separate from self and others. Not appreciating what you do have. Having tenseness, tightness, sickness in body. Having low energy. Always wanting more; never having enough. Spending time suffering. Lacking sense of humour, feel life as a '' problem,'' things feel complicated. Making changes: Wasting energy, not having enough energy. Not seeing alternatives and choices. Unable to see things clearly, perceptions distorted. Lacking or blocking creativity and spontaneity. Having other people react to your addictive spaces. Feeling you have to manipulate or push; feeling inflexible.

All of that suffering is caused by your addiction.

None of that suffering is caused by someone else, a situation or what you said or did.

Sometimes, becoming aware of how that addiction makes you suffer is all that you need to be willing to up level the demand to a preference. At other times, you will hold on to the addiction. You can love yourself either way! Write yourself a loving note and remind yourself of the growing awareness you

experienced today:











Link the Suffering With the Addiction To link the suffering with the addiction, you need to realize that it is your addictive programming creating your suffering, not '' what is'' in your life. It is the emotional resistance to '' what is '' that causes the suffering.

To get practice looking at ''what is'' in your life, use the chart below. Write a specific addiction, then write ''what is'' - what you're emotionally resisting or rejecting. To do this, use the same wording as in your addictive demand. Then add or drop the word ''not.'' Your addictive demand is what you want; ''what is'' is what you have. See the examples below.

I Create the experience of

Because my programming demands

"What is"- I am emotionally resisting

Anger Sheila go to the store before noon

Sheila not going to the store before noon

Hurt sadness Mark not say my legs are fat Mark saying my legs are fat

Put as star by one of the above demands.For that demand and '' what is,'' check any of the following you feel apply: I know someone who didn't suffer with this particular '' what is.'' I was in a similar situation at another time and didn't suffer. With different programming I wouldn't suffer over the above ''what is.'' Write yourself a loving note and acknowledge the growth that you experienced today:











Link the Suffering With the Addiction Realizing that you can use preferential programming instead of addictive programming will help remind you that it is your addictive demand causing your suffering, not the outside event.

Using the list to the right as a guide, write how the same situation could be if you experienced it as preferential programming; the scene doesn't change, just the programming. Be specific, e.g., what could you enjoy in your here and now? Who would you be loving and accepting and how would that feel?

As a preferenceEnjoyment: Feeling love and closeness with self and others. Appreciating and enjoying what you do have. Having a relaxed body. Having high energy. Feeling that what you do have is enough. Enjoying the now moment. Seeing life with a sense of humour; things feel simpler. Making changes: Directing energy into changing what's changeable, plenty of energy. Seeing available alternatives, choices. Seeing things with perspective. Freeing creativity and spontaneity. Feeling open to new possibilities.

Following this practice, you may have upleveled your addiction to a preference; or you may only intellectually understand how it could be a preference; or you may not conceive of how it could be a preference. All of this helps you grow in awareness. You are totally lovable exactly the way you are. Write yourself a loving note, and list any insights you had today:











Combining methods

As you practice with the methods, you will discover which method or methods work best for you. Sometimes you'll choose to use a combination of the methods.

Place a star by an addictive demand on the previous page. Which Center(s) of Consciousness were you in when the demand was triggered?

List the ways you rip yourself off and make yourself suffer by holding on to this demand:

Write how it would be if you created your experience in that scene from the Love Center:

Keep the scene in your mind and say a pathway or several pathways. Write the number of the pathway(s) and what you experienced as you said them.

Write yourself a Love note, and list the ways you see yourself growing today:

Do something nice for yourself today.


The Catalyst You can use the Catalyst to help keep your mind calm throughout the day, and to enjoy each moment more fully. The catalyst also can help you see how much your mind scans and churns.

Look at the following and list. Check those situations you experienced today where you could have used the Catalyst. Waiting in line (for a meal, at the bank, at the store). On your morning walk or run. In the dentist's or doctor's office. While the operator had you on ''hold.'' When your boss (or employee) disagreed with you. When you were washing dishes. During a television commercial. When you're creating boredom. When you couldn't get to sleep. Cleaning house. When waiting for someone. When someone said something you didn't like hearing. Other situations when the catalyst would be helpful:

Put yourself back in one of today's situations when you triggered separating emotions. Visualize that scene: you entering it, everything that happened; visualize it as though it were happening now. Now repeat the catalyst, silently or aloud, emphasizing successive words over and over again for the next five minutes: ALL Ways Us Living Love, All WAYS us Living Love, Always Ways US Living Love, Always Us LIVING Love, Always Us Living LOVE. Keep the situation in the back of your mind. If your mind wanders, gently bring it back. Write what you experienced while saying the Catalyst:

Give yourself a great big hug! Are there any special ways you learned to love yourself today? Write yourself for a reminder of how you are learning to love yourself more each day:



Instant Consciousness Doubler

Use the Instant Consciousness Doubler to help you expand your love and compassion.

Think of a situation today in which your friend, lover, co-worker or neighbor really ''got on your nerves.'' briefly, describe what that person said or did:

Recall the last time you said or did or thought something similar. Write that:

Get in touch with that place in you that feels loving and accepting. Feel how, based on your programming, you are saying, doing or thinking what you needed to say or do. Feel compassion for yourself and your programming. Now expand that love and compassion to include that other person. Write how that feels:

Here is another way to use the ICD: Take a deep breath. Imagine that you are the other person with his/her programming; put yourself in his/her shoes. Let yourself experience how you would have said or done exactly the same thing if you had his/her programming. Feel compassion for all of us acting like robots to our programming until we see that we have a choice. Write how it feels to be in that other person's shoes:

See if you can guess what that person's positive intention was in that situation. Write how you might have felt or acted differently had you realized their possible positive intention at the time.

Write yourself a loving note. Write how you see yourself growing today, and give yourself a big hug!











The Twelve Pathways The pathways are guidelines that can help you calm your mind and gain insight. When you say them you also put general, loving, accepting programming into your mind.

For this practice, use an addictive demand with the pathways. Put a star by an addiction you wrote on the previous page.

Choose one pathway you feel applies to this situation and write the number of that pathway (the pathways are on the inside front cover).

Say your addictive demand and that pathway alternately four times. Write what you experienced as you said the pathway and the addictive demand. State your positive intention and say that pathway alternately four times. Write what you experienced as you said the pathway and the positive intention.

Memorize the Pathways

so that you have them with youeverywhere,

always.

You can remind yourself to use the pathway when ever that demand is triggered, or whenever a situation occurs which often triggers that demand.

Say the sixth pathway to yourself. Say it all day tomorrow as a background to your day. Say it at least 100 times!

Write yourself a loving note and remind yourself of the ways you're opening your heart more:











Centers of Consciousness This method will help you to look at the choice you have of which Center of Consciousness you use to create your experience.

Select a time today when you felt upset or uncomfortable. Write a one- or two-sentence description of what happened when you triggered the emotions:

Circle which Center(s) of Consciousness you were in when you created your experience. Security Sensation Power: Imagine the above situation is happening right now. Use your imagination to experience the

fifth center - Cornucopia - in these ways: First look at the situation as it happened with the emotional reaction you created. Now, write

how you could experience that as a lesson, which is part of the abundance of your life. This experience of the Cornucopia Center could include: the gentleness or intensity of the lesson, appreciation that you created the lesson with the particular people involved, and/or welcoming the lesson and the growth that you can experience by it.

Now, imagine that you are in the same situation as it happened, and instead of creating separating emotions you create joy and a feeling of having more than you need to be happy. Relax and write a list of the ''strawberries'' - all the things that are there for you to enjoy. Write how you could experience that situation by appreciating the '' Cornucopia '' life is offering you.

Be gentle with yourself! If you can see the "strawberries'' and not feel the appreciation, that's okay. Enjoy yourself with whatever you feel.Write yourself a note about the strawberries of being you.











Link the Suffering With the AddictionEach time you hold on to an addiction, there is a real or imaginary "payoff" you think you'll get. Identifying these payoffs will help you be aware of why you're hanging on to that demand.

Put a star buy a demand on the previous page. Using the list on the right as a general guide, write the specific payoffs for holding on to

your demands and those emotions. Be specific, e.g., what fantasy do you enjoy, who will give you attention:

PayoffsGet to be right, feel superior. Get attention, comfort, sympathy, camaraderie, get to be a martyr. Avoid taking responsibility for How I feel! I can blame _________. Excuse for poor performance; People won't reject me. People think I'm a good _________. People won't think I am _________. Feel safe and familiar. Enjoy the fantasy. They will make it up to me. Sense of intensity. Get to be alone. I'll change; he/she/they'll change.

Take a deep breath and relax. Be with what you're feeling. Check any insights you have from looking at the payoffs:

I don't really get the Payoff(s) (e.g., the person doesn't change). When I get a payoff it only lasts a short time and then I suffer again. The pay-off is an illusory ''gain" because it doesn't bring the positive intention I most want. The payoff actually prevents me from achieving my positive intention.

Love yourself as you become aware of the programming that makes you suffer. Write yourself a loving note and any insights you got today:











Link the Suffering With the Addiction

The four steps in this graphic representation of linking the suffering with the addiction will help you heighten your awareness so you can intellectually and emotionally make the connection that it is your addiction that is the cause of your suffering.

Choose one incident in which you created separating emotions and use these four steps: 1. Explore your suffering. Look at the ways that your enjoyment of life is being ripped off:

2. Pinpoint your addiction: I create the experience of________________________________________________________

because my programming demands________________________________________________

Look at what "what is'' in your life: I am emotionally resisting__________________________

_____________________________________________________________________________ Realize that in this here and now moment " what is " cannot be changed by you in any way. Without this addictive demand people with different programming can accept or enjoy "what is."

3. Make a choice: uplevel to a preference or hold on to the addiction. Write how you experience ''what is'' with preferential programming:

4. List your Payoffs for holding on to that demand:

When you hold on to the Payoffs, you perpetuate isolation, crystallized opinion and suffering. You forgo involvement, wisdom and love. Remember to love yourself as you gain awareness. You may intellectually see that it is your addiction that causes yourself suffering before you will be willing to make that link emotionally. Write the ways you see yourself in growing and opening up. And write yourself a Love

note:


Consciousness Focusing Use Consciousness focusing when you want inner piece, love and freedom from your addictive programming more than you want what you are demanding.

On the previous page, put a star by an addictive demand you feel you are ready to uplevel to a preference.

Sometimes it takes formulating several phrases before you find one that feels right. Make sure your phrase feels good, energizes you.

Write at least five reprogramming phrases related to the demand you choose:

Put a star by the reprogramming phrases that feels best to you. Visualize the incident in which you triggered the demand, and use one of your

reprogramming phrases silently or aloud. With whatever degree of intensity you have, say it over and over for several minutes.

Write how it felt to use that phrase:

Use this phrase tomorrow while you're walking, jogging or doing any kind of physical activity.

Write yourself a loving reprogramming phrase below, and say it softly to yourself over and over.

Acknowledge the ways you see yourself learning to love more today:

Remember-Using these methods is simply a means of opening your heart to the love and beauty that exist in your life right now.

Chorus:

Thank you for my life Thank you for my life

Each precious day is a gift to me

And I can hardly believe the beauty I see.

Thank you for my suffering And the wholeness that it brings Thank you for the trees in spring As they're budding and flowering

Thank you for my frustrations My succumbing to temptation For my growth and the lack there of That let me know I'm made of love

(Chorus )

Thank you for my range of feelings For the unexpected healings For the process of growth For the love and hate 'cause I'll learn from both

Thank you for the lessons unending For the power of surrendering For boredom and waiting to be free Thank you for creating this for me.

(Chorus)

Words and music by Beth Towner Corwin from the ''Carry the Love'' album.











The Twelve Pathways

Focusing your mind on the Pathways will help you to open up to the wisdom they contain. Using them with an addictive demand will help you to remember the Pathways the next time you are aware of the same or similar addictions and intentions.

Put a star by an addictive demand on the previous page. Say your positive intention behind that demand and then slowly say the first Pathway; then

say the positive intention and the second path way; then say the positive intention and the third Pathway; continue alternating your positive intention and Pathway for each of the Pathways.

Write what you experienced as you said your positive intention and each of the Pathways, e.g., insights, times when your mind wandered, calmness, resistance, new awareness:

Say the twelfth pathway or as a reminder to love yourself. Write yourself a note filled with love and acknowledge the ways in which you are

growing in love:





Centers of Consciousness This method will help you ''step back'' from the melodrama of your day, and provide you with some perspective.

Stop the movie of your day by focusing on an incident in which you triggered separating emotions. Give a two - or three - sentence description of what happened in the scene:

Your emotions and what you want indicate what Center of Consciousness you are using to create your experience. Circle the Center of Consciousness you used to create your experience of the incident.

SECURITY - main emotion: fear. Wanting physical or emotional security. SENSATION -main emotions: boredom, frustration. Wanting more or different sensations

POWER -main emotion: anger. Wanting to control or manipulate, or maintain and project a role or image

Take a deep breath. Now mentally step back from the situation and create a drama using the conscious awareness (6th) Center of Consciousness. You are now an impartial observer, watching and not identifying with the character in the drama. Witness the scene moment - by

- moment without judging, analyzing, or generalizing or labeling what is happening. Enjoy the drama! See it all as a perfect act in your life's unfolding story. Write a description of the scene using the sixth Center:

Remember: NO JUDGEMENTS! Write any insights you got today- And then give yourself a great big loving hug!











Link the Suffering With the Addiction No matter what is happening in your life, you can always choose to create your emotional experience either through addictive or preferential programming.

Focus on a situation today in which you created uncomfortable or tense feelings. In that situation, explore the ways you rip yourself off and make yourself suffer:

Pinpoint the addiction that is causing your suffering:

I create the experience of ___________________________________________________________________________

Because my programming demands______________________________________________

___________________________________________________________________________

Look at ''what is'' in that situation: I am emotionally resisting ______________________

__________________________________________________________________________

Remind yourself that it is the addiction that is causing that suffering, not ''what is" Experience that same ''what is'' with preferential programming:

Write how you might be able to more skillfully achieve your positive intention with preferential programming.

It's OK if you choose to hold on to the demand. You can be aware of the suffering (ripoffs) you experience when that demand gets triggered. Gently increased your awareness without judging yourself.

Write yourself a gentle note, and list ways you see yourself growing today:











Instant Consciousness Doubler - ICD

You can use the ICD when you feel separate from yourself.

Focus on a time today when you felt something other than love for yourself, when you felt you should have been different. Write what you did in that triggered that feeling.

Take a deep breath. Think of your best friend. Imagine that he/she said or did what you said or did when you created that separation. Feel yourself loving and accepting your best friend doing that.

Write how it would feel to love your best friend saying or doing something similar. You can even imagine what you might say to your best friend as you were feeling that love.

Now, expand that love and compassion to include yourself. Write how that feels:

Write yourself a loving, compassionate note, and list insights you had today:











The Catalyst You can use the Catalyst any time you feel upset or unhappy. You don't need to know your addiction or the separating emotions.

Focus on a situation in which you triggered separating emotions and write a brief description of that incident:

Imagine that you're in that situation. Begin singing the Catalyst, silently or aloud. Make up your own tune or use one that you've heard. Keep the Catalyst going for at least five minutes.

All Ways Us Living Love All Ways Us Living Love

After you've used the Catalyst, check any of the following experiences you had while singing it. I felt more relaxed and calm. My mind wandered. I went back and forth feeling relaxed and then upset. I felt high. I was aware of how many different things my mind thought of during that time. I didn't feel any effect. I had new awareness and a different perspective on what was happening in that situation. Other:

Gently hug yourself and sing the Catalyst using the words: ''I love me just the way I am." Write yourself a Love note while singing the song in your mind:


Combining Methods Write an addictive demand you triggered today when you wanted yourself to change:

I create the experience of________________________________________________________

because my programming demands________________________________________________

____________________________________________________________________________

My positive intention is to feel (or see myself as)____________________________________ Write out an instant Consciousness Doubler about yourself:

Now recreate that scene. This time imagine that you experience the incident from the Conscious Awareness Center:

Say your demand and each of the Twelve Pathways alternately. Write what you experienced.

Loving yourself and being gentle with yourself will help you enjoy each step of your growth. Write a note remind yourself to love yourself and be patient with yourself as you grow.

Loving is the most important thing to do.











Centers of Consciousness Practicing with your imagination will help you shift your Center of Consciousness to Love, Cornucopia or Conscious Awareness whenever you are creating separating emotions.

Put a star buy a demand on the previous page. Relax. Focus on the situation in which you created that demand, keeping in mind that the

events stay the same. Imagine changing your emotional experience by using preferential programming. Recreate that scene in your mind:

Through the Love Center:

Through the Cornucopia Center:

Through the Conscious Awareness Center:

Whatever is happening inside you is perfect for your enjoyment and/or your growth and openness to Love.

Write what you appreciate in your life today - including what you appreciate about yourself.











The Twelve PathwaysThe Pathways contain wisdom to guide you through the day. Say all Twelve Pathways during the day as background to your life.

Focus on a time today when you created separating emotions. Briefly described the incident in which you created those emotions:

Keep the above incident in your mind, say the Twelve Pathways slowly and meditatively. Record below what you felt and experienced while you said the Pathways. (Do not give an

intellectual interpretation of them.) -Insights: briefly write insight and Pathway number(s):

-Boredom, mind wandering: which Pathway(s):

-Peacefulness, emotional release, calm mind: which Pathway(s):

-Resistance: which Pathway(s) did your mind resist or argue with? What did you tell yourself in response to that pathway?:

-Other Responses:

-What was your overall experience of saying the Pathways?:

List the ways you see yourself growing, and write yourself a Love note:











Link the Suffering With the Addiction When you first become aware of an addiction, you may not experience that you are suffering much. You also may feel that the Payoffs for holding on are great. As you gain awareness of the Ripoffs and Payoffs, you will begin to feel the price you pay for holding on to your addiction and to realize that the reward in the Payoffs is very scant.

Put a star by an addictive demand on the previous page. Graphically weigh your Ripoffs and Payoffs by listing them on the two sides of the "scale"

below

_____________________________________ ______________________________________

_____________________________________ ______________________________________

_____________________________________ ______________________________________

_____________________________________ ______________________________________

_____________________________________ ______________________________________

_____________________________________ ______________________________________

_____________________________________ ______________________________________

_____________________________________ ______________________________________

_____________________________________ ______________________________________

_____________________________________ ______________________________________

Ripoffs ____________________________________________________________ Payoffs |

^ Put a star by the Payoffs you see as illusory (you don't actually get them when you hold on to

the demand) or temporary (you get temporary pleasure and that doesn't yield your Positive Intention).

Look at the balance of Ripoffs and Payoffs. Is it worth it to hold on to the demand? Holding on to the addiction and those Payoffs perpetuates isolation, crystallizes opinions and prolongs suffering. You lose involvement, wisdom and love.

Write an acknowledgement of the beauty and perfection of your process of growth in a ''mushy'' love note to yourself:











Combining Methods Write a brief description of one incident today in which you created separating emotions:

Keep that incident in mind, say the Twelve Pathways. Which Pathway(s) had the most meaning for you? Write the number(s) of the Pathways and

what you experienced while saying them:

Rewrite the scene. This time imagine your experience from the Cornucopia Center:

Identify your positive intention behind that demand. What other ways might you achieve your positive intention?

With the incident in mind, say or sing the Catalyst, "Always us Living Love,'' for a few minutes. How did that feel?

Keep the catalyst in the back of your mind as you write yourself a note. Remember to honor the ways you are opening yourself to more love in your life!











Consciousness Focusing In addition to the intense emotional ways of using Consciousness Focusing, it can also be done meditatively and quietly. You can also use reprogramming phrases as a background for your day.

Put a star by a demand on the previous page. Make sure the demand is specific. Write at least five reprogramming phrases related to that demand. Start with specific phrases

and then write one or two general phrases that would apply to this and similar situations, e.g., '' I can accept John the way he is; '' ''I am enough.''

Select a phrase that feels best to you and put a star buy it. Focus on that phrase. Close your eyes and breathe deeply. Let yourself relax and be

peaceful. As you begin to relax, repeat your phrase - slowly and meditatively - for several minutes.

Describe your experience of using the phrase:

Remember, you can take that phrase with you into any situation where that or similar demands are triggered.

Write yourself a loving reprogramming phrases and say it all day tomorrow:

Write yourself a Love note and a reminder of the ways you are growing:











Centers of Conscio

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