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Empowered ChoiceLesson 2SKILL BUILDINGpracticingEmpowered Choice1HOMEPLAYIN-VIZION For YOU1 2014 Colette Baron-Reid.com
Empowered ChoiceLesson 2HomePlaySKILL BUILDING 1Neutral Observation Empowered ChoiceNeutral Observation Empowered Choice1. Prior to beginning this exercise, choose an uncomfortable emotionor situation that you’d like to shift. Hopefully you’ve had time topractice and can now more confidently know that you have thetools to quickly detach from any emotion you choose, so pick anew uncomfortable emotion you haven’t yet practiced.2. Find a comfortable place to practice, then take a few deepbreaths and center into your body. Imagine that you are on a smallsloping hill with lush green grass. You may find yourself sitting in achair, on the ground, or just standing. However you find yourself,be barefoot in your mind and feel the grass underneath your feet.Continue to breathe slowly.3. Now recall the uncomfortable emotion you have decided towork with and allow yourself to feel deeply into it. As you recall thesituation or emotion, locate it in your body. Accept and allow thediscomfort with as much curiosity and neutrality as possible.4. Once you are in touch with this emotion, invite and allow thisemotion to show itself to you as a landscape that will appear infront of you. You should be able to safely view the landscape fromthe hill you are on.5. Accept and begin to observe it. Remember, this landscape isuniquely speaking to you and from you, so allow what comes up tobe “right,” especially if it is unexpected!IN-VIZION For YOU22 2014 Colette Baron-Reid.com
Empowered ChoiceLesson 2HomePlaySKILL BUILDING 1Neutral Observation Empowered Choice6. Now that you see it, begin to describe it, noticing the sights, sounds,shapes, colors, or sense of something, etc. As you are able to seeand describe the landscape, take a moment once again to noticethat You Are Not the Landscape. You are observing it. This meansthat you are not your emotional state – you are simply observing itfrom a neutral place on your hill.7. Feel the immediate relief that occurs as you experience thisdetachment. Breathe it in. Recognize how quick and easy it wasto move to a detached internal space. As you observe, begin torecognize that the place presenting itself to you isn’t a personalcharacteristic OF you, but an internal space you recently inhabited.You have now become dis-identified and detached from yourfeeling state and have become instead, THE OBSERVER of yourfeeling state.8. ake a few moments to really connect with the fact that you areindeed the observer of your emotion, but not the emotion itself –fully allow the recognition of relief that this brings.9. You can now walk down and explore the landscape and discoverany interesting details about the landscape that may add to yourunderstanding of this emotional state. What is the terrain like? Whatcolors do you see? What is the climate like? Are there animals?Simply note all the details.**If you are not at all interested in exploring the details of this (orany future) landscape, you may simply skip to the next step.10. Whether you are in the landscape or on the hill, now turn around.What is the view behind you? Describe anything you see, feel, orexperience from this viewpoint.IN-VIZION For YOU33 2014 Colette Baron-Reid.com
Empowered ChoiceLesson 2HomePlaySKILL BUILDING 1Neutral Observation Empowered Choice11. When you have sufficiently explored the landscape, or are simplyready to leave, call in a winged creature. When the wingedcreature arrives, it will most likely will take the form of a bird, but anywinged creature will do.12. Once the bird arrives, note the species and color. You may or maynot receive a different winged creature from your previous practice– simply allow and make a note of whatever shows up. Onceagain, allow the bird to become big enough for you to get on itsback at your regular size, or for you to become small enough toget on the bird at its regular size.13. Climb on its back and soar up into the clear blue sky. Feel evenmore relief, detachment and neutrality.14. Look over the side and view the landscape from above. Is it biggeror smaller than you expected? What surrounds the landscape? Arethere edges or borders? Take a few notes from your perspective uphere. How does your emotional state appear from up here, at adistance? Feel the relief perspective brings.15. Now let your bird know you’d like to travel to a new landscape thatrepresents safety to you. Trust your bird to take you there. It doesn’tmatter how far or near the landscape is from your current place inthe sky, but make a note of the distance.16. First view the landscape of safety from above, then allow the birdto set you safely down in this new landscape. Get off of its backand begin to explore.17. What does this new landscape look like, feel like, sound like andsmell like to you? Begin to get acquainted with this landscape ofsafety, noticing all its nuances. These nuances might come as aIN-VIZION For YOU44 2014 Colette Baron-Reid.com
Empowered ChoiceLesson 2HomePlaySKILL BUILDING 1Neutral Observation Empowered Choicesurprise to you, but they can be incredibly revealing about what isimportant and comforting to you in terms of safety.18. Now feel free to add anything you’d like to this place – this can beanything from a cool drink, to a comfy chair to a power animal. Weare in your imagination so anything goes! Practice asking for andreceiving what you desire in this place and realize how little it takesto feel safe and secure.19. Spend time experiencing this new sense of safety – your personalinner Sanctuary – and claim it as your own.20. Practice going to your sanctuary regularly this week. You maychoose to visit whenever you feel like it, to simply practiceinhabiting this space more often, or to experience starting from anuncomfortable emotion, getting on your bird and traveling straightthere. You know the way!IN-VIZION For YOU55 2014 Colette Baron-Reid.com
Empowered ChoiceLesson 2HomePlaySKILL BUILDING 2Working with stuck emotionsHow to work with uncomfortable emotions that won’tseem to budge!1. Now we’ll practice choosing an uncomfortable emotion that youoften feel stuck in and find it difficult to move from.2. Choose the emotion and describe where in your body you feel it.3. Is this a familiar feeling? If yes, when in the past have youexperienced it?4. When do you experience this emotion now and how oftendoes this come up for you? Does it always seem to occur inthe same circumstances, or with the same people? Does itoccur with different circumstances and people, yet still have anuncomfortable yet familiar feeling to it?5. Since you have now had the experience of being able to moveaway from other uncomfortable emotions, what might bepreventing you from exercising Empowered Choice with this one?6. *This is important: How might you benefit from staying here? Isthere an attachment that might be associated with a loss? Doyou fear what it might mean if you let this go? Does there seemto be a need that is not being met? Are you afraid you might losesomething important if you leave? If so, what is that?*There is always a benefit for choosing to stay in anIN-VIZION For YOU66 2014 Colette Baron-Reid.com
Empowered ChoiceLesson 2HomePlaySKILL BUILDING 2Working with stuck emotionsuncomfortable emotion, even when the choice is being madeunconsciously. In this case, choosing to stay does not meanwe want to remain in discomfort, but it does mean that there isan unmet need that is overriding our desire to feel better. Thatneed may be safety, love, fitting in (acceptance), etc. Beingcompletely honest with yourself so that you can find this truthrequires a deep level of vulnerability and courage, but it willloosen the hold this pattern has over you and enable you to findneutral detachment and make a new, conscious choice. Howelse might you meet this need?7. I now invite you to consider, “Is that true?” to any of the aboveanswers. Now that we’ve seen that ALL landscapes are allowed toexist and only make up portions of the Map of our whole life, canyou reconsider moving on now? Can you leave it perhaps with aguardian of some sorts and move forward in exploration, knowingyou can return if you want? What might you need to help you feelsafe to move on? Whatever it is, allow it!Learning that we can freely move out of our discomfort brings ahuge sense of internal freedom; and when we have this freedom, wedon’t need or even want to cling to any emotion. We can see that allemotions come and go, that all landscapes make up the terrain ofour life, and that we have the choice to move where we choose. Wedon’t need to stay stuck anywhere! We can move to safety, or joy, orpeace. But we also must realize that it doesn’t benefit us to try andhold onto what cannot stay forever – It is impossible and unnecessaryto to try to hide forever in a sanctuary or cling to joy. Recognizingthis truth is how we become highly empowered, adaptable peoplewho can respond to any situation and are no longer victims to ouremotions or circumstances. Let’s hear it for Freedom!IN-VIZION For YOU77 2014 Colette Baron-Reid.com
1 IN-VIION For YOU 2014 Colette Baron-Reid.com 1 Lesson 2 Empowered Choice SKILL BUILDING practicing Empowered Choice HOMEPLAY
