An Exercise from Byron Katie
Part Two of Three

One-Belief-at-a-Time

This next exercise is an introduction to the One-Belief-at-at-Time Worksheet. When you fill it in, you will Work with one complaint from your “I Complain About…” Worksheet. It is a written meditation.

The video above models this simple, powerful process of inquiry. Thank you, Eva, for joining this exercise.
First, find your one-liner.

To begin, choose a complaint from your "I complain about..." Worksheet from Part One of this exercise.
If you are just joining us click here to view Part One.
For Example
Fill in Your Complaint Here:
I complain about because
Drop "I complain" about and "because."
I complain about Paul because he is smoking in our home.

The example one-liner is:
Paul is smoking in our home.
Fill in Your One-Liner Here:*
(What you enter here will auto-fill in your Work below.)
The Work is Meditation.
To begin, drop into stillness and observe what arises in the mind's eye. Now, allow The Work to work you.
Question One
Your One-Liner
Is it true?
- Yes
- No
(Yes or no. If no, move to question 3.)
Question Two
Your One-Liner
Can you absolutely know that it is true?
- Yes
- No
(Yes or no.)
Question Three
Your One-Liner
How do you react, what happens, when you believe that thought?
- What emotions arise when you believe that thought?
- What images of past and future do you see when you believe the thought?
- How do you treat yourself and others when you believe the thought?
Question Four
Your One-Liner
Who or what would you be without that thought?
- Who or what are you without the thought?
The Turnarounds
Your One-Liner
Turn the thought around.
Example of a statement:
Paul is smoking inside our home.

Possible opposites:
I am smoking inside our home.
Paul isn't smoking inside our home.

Contemplate how each turnaround is as true or truer in that situation.
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Part Three of this Exercise is now available by clicking here.

One-Belief-at-a-Time

First, find your one-liner.

The Work is Meditation.

Question One

Question Two

Question Three

Question Four

The Turnarounds