There is no question that being facilitated in the Living Inquiries can be transformative and deeply healing. Many people report they are able to stay with the process and go much deeper with a facilitator to help “hold the space” while they look. There is something profound about working together with someone with vulnerability and authenticity. This is especially true when we are looking at triggers that are painful, traumatic, intense and persistent.
It is also wonderful to be able to self-facilitate, either between sessions with a facilitator or on your own. For a refresher on the inquiries and how they work, watch Scott’s video Understanding the Living Inquiries Before You Inquire.
Below are some tips from Scott on self-facilitating. Some people write the words out on paper as they look. I find it effective to open a video recording and look at my face as I’m asking the questions when self-facilitating. (http://zoom.us/ is a free easy way to do this and you can record it if you like)
Resting is key before and during. To relax and bring your attention in to the body before you begin self-facilitating, do this first. Click here for guided relaxation practices. Click here for awareness practices.
Guided inquiry is a powerful way to look. There are a range of inquiries here from “What if I Get What I Want?” to “Thought Stream with Fear and Anxiety”. Click here for guided inquiry practices.
These are some questions you can consider when paying attention to a sensation. They will help elicit the words and images associated or stored in the sensation.
• What does this sensation mean?
• What are you afraid of?
• What are you ashamed of?
• What is this sensation connected to?
• When was this first created?
• What is this protecting you from?
Some people find it challenging to self-facilitate. Here are some tips that can help:
- Whenever you feel triggered by someone or something happening around you, remember to ask what that person or situation is reflecting back about you. Then go looking for that.
- Rest, Rest, Rest. Remember to start with rest, and bring your attention back to resting throughout the process. Do the inquiry from this place of rest.
- Throughout the day, take brief moments of resting like this, doing nothing with any thoughts, images or feelings/sensations that come up.
- Anytime there is a trigger throughout the day, bring your attention back into your body and rest, allowing everything to be as it is.
- Go slow, taking your time. Look at everything that shows up (words, pictures and sensations), one at a time. Look at each appearance thoroughly before asking the question and moving on.
- Look at one thing at a time. When words are here, only look at the words. When pictures are here, only look at the picture.
- You can write or type out the words if you need to.
- You can say the words out loud and listen to the sound of them.
- If more than one thing comes up at the same time, like words and images together, let your attention go to whichever one is the most intense or compelling.
- You can always come back to the other one later in the process.
- If you’re not sure which one is the most intense or compelling, rest with both until you notice which one your attention naturally moves toward and look at that one first.
- When feeling the body energies, only feel them. Don’t add words or pictures to them. Body energies can be emotions (fear, anger, sadness, happiness, etc.) or sensations (contraction, tightness, heaviness, tingling, etc.) Feel them without thinking about them, analyzing them, putting meaning on them, trying to push them away, trying to hold onto them or bringing in any other information about them. Only feel them, just as they are. Let them be. Even if they’re uncomfortable, continue to feel them past that point where you think you can’t take it anymore, and feel them some more.
- After giving yourself time to look at words or pictures, or feel body energies, remember to ask the question before moving on. Remember to ask the appropriate question – we are only looking for the self/object, the threat, or the command. We don’t ask why, is it true, how can I stop this, or any other question.
- For the Unfindable Inquiry, the only questions are those such as, “Is that me, the ____ self?”
- For the Anxiety Inquiry, the only questions are those such as “Is that the threat?”
- For the Compulsion Inquiry, the only questions are those such as, “Where in/on that is the command to ___?”
- Be gentle with yourself. While you may choose to, you don’t need to spend an hour looking. Short periods of looking, or even quick laser–looks can be helpful.