Then, when he had connected to a visceral sense of that, he meditated for a minute on the question "If I am not my beliefs or feelings, who or what am I?"
Because of the powerful transformation he just had, he could fairly quickly get to a light sense of emptiness/non-self.
Conversation
And with this deeper insight in reach, we could now re-integrate this into his way of being, as a consequence of this part still being in the labile state from the previous integration.
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To begin to integrate this new way of being, we used a powerful ping-pong technique for integration, bouncing between a felt sense/expression of the way of being in the present with an imaginal integration of the breadth of ways he could use this in the past and future.
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We started first by imagining how it would have been in the past when he was procrastinating, to instead be acting from this place of freedom. Then we moved into a "Procrastination Dojo" format, where he began to actually work on the project, while being mindful of his state.
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This step is crucial because sometimes someone can have a felt shift but not yet hae the skills to actually enact it - going through and acting in the present can identify these skill gaps.
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In this case, while the deep aversion was gone, there was still a light flavor of uncertainty - he didn't know where the project would go in the future.
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This is just a mechanical fix, teaching the right cognitive strategy .I taught him the "Future Action Simulator", which involves imagining the steps he'll take to resolve his uncertainty and how it will feel once that's complete.
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With that single missing skill, he then got more done in the next 20 minutes on the project than he had in any single sitting previously, while also integrating what it's like to act from this place of freedom.
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Then, we ping-ponged back to imaginal integration, having him imagine how he would bring this step into various areas of life, and collating them together in a single database in his mind.
We integrated it into:
- Relationships
- Hobbies
-Health
- Tiny Habits
- Metaphors
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Now that he had about 60 examples of how to interact this way in different contexts and environments, we did another 15 minutes of procrastination Dojo. This time, he found that the sense was basically automatic, and he didn't need to consciously bring it (this was our goal).
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