M4 : Lesson 4. 1 Part “A” of ABC Brain Retraining
Transcript
Module 4 less than 4.1. Part a of ABC. Dimensional shift part a. Awareness of the current brain state and performing a pattern interrupt. In a, just like our previous awareness practice, you become aware in your mind, Is there any?
I’m not okay type of thought or feeling. Is there any resistance to your body or your internal state of being? Or resistance to your external environment or to another person, or is there any fixation or rumination on the past or the future? And then we’re aware of our body as well. What is the state of our nervous system right now?
Where am I on the polyvago ladder? In asking yourself, do I feel anxious? Fight flight, freezer fawn, or sympathetic dominance? Do I feel immobilized or shut down or overwhelm? Hopeless tired, heavier numb, or maybe you feel calm and content and safe.
So with a, we’re just simply becoming aware of our mind our mental state and our body, and bringing that to our conscious attention in this moment. And then from there, we do our pattern interrupt by simply saying cancel, unhelpful, Let it go or maybe release to the story, the thought, the rumination pattern. We are not canceling or stopping the emotion or the symptom, there’s a difference here. You’re only interrupting what’s within your conscious control and deciding to shift your focus. This is really important to understand.
You can’t consciously control your symptom or your emotion in the moment. You can control what you’re having allegiance to, whether it’s the thoughts or the rumination patterns or, you know, creating stories in your head. So we’re just canceling that. And you can also do a pattern interrupt with your own personalized message. You might say, I’m aware of my resistance and my ruminating thought.
And beliefs and stories that are not serving my greater good, and I’m canceling my allegiance to these thoughts. So think of this step as surrendering your ego’s judgments or your protective self way of trying to survive. It’s about letting go of the old way and choosing to find a new perspective through presence and then connection with your true self. For a awareness, I will just give a personal example. It might be that I get up and I feel tired and my head hurts.
And I’m thinking about how I have a busy day and lots of appointments, and I hear my kids. And without realizing it, I’m fearing my ability to feel okay pay today or I’m feeling resistance to having to go get the kids ready and do so many things. So I would just be aware I’m aware of my mind. It’s resisting my feelings in my body right now. Feeling tired.
I’m aware that I have fears that I might feel bad later today if I have to do so many things. I’m resisting this current moment where I have to, like, go get my kids ready, but I don’t want to my energy is divided right now. I’m aware that I’m wanting some self care time. I’m also aware my body. I wear I’m aware that my body feels sympathetic dominant.
I’m aware that I’m feeling a bit fight or flight right now as I’m kinda going. And then I just pattern interrupt and say, cancel these fears, this resistance, this divided energy. It’s not helpful. It’s not helpful right now. And then I’d move on to part b, which will go over in a minute.
So with you right now, I’m just gonna guide you through part a. Aware, what are you aware of in your mind? What are your habitual, resistant based thoughts that you have had today? Or rumination patterns or stories. What’s going on in your mind?
Just bringing that to your conscious attention. And then become aware of what’s been going on in your body. Where are you on the polyvago ladder right now? Are you at the bottom and dorsal? In the middle and sympathetic or in ventral feeling okay or maybe a mixture.
Just what is the state of your body? And when you become aware of your mind and body to simply interrupt any unhelpful patterns with a cancel, unhelpful, or just let it go. Very good. Next video will go over part b. Please take your time getting through these explanations so that you can fully taken this information to prepare you for the brain retraining practice.