To end suffering, identify stressful thoughts and beliefs in a specific situation, then subject them to four questions: “Is it true?”, “Can I absolutely know that it’s true?”, “How do I react when I believe the thought?”, and “Who would I be without the thought?”. This process helps understand the mind and rest in itself, living fearlessly.
After questioning a stressful thought, meditate on its direct opposites (turnarounds) while anchored in the original situation. This helps uncover missed perspectives, identify personal wrongs, and make amends where possible, leading to a silent and beautiful way of living.
Dedicate 10-20 minutes daily, ideally in the mornings, to sit quietly and go through “The Work” questions with your written judgments. This consistent practice provides radical insight and helps ease suffering by taking responsibility for your thoughts.
Utilize the free “Judge Your Neighbor” and “One Belief at a Time” worksheets available on byronkatie.com to guide your practice of identifying and questioning stressful thoughts. An app called “The Work” is also available for a small fee, offering guided support.
Approach meditation without expectations or desires for specific outcomes, as wanting something to be a certain way (“expectation”) is the most “noxious” thing to bring to the practice. Aim for a position of neutrality to allow progress.
In meditation, especially during retreats, practice surrender by “stopping trying so hard” after periods of intense effort. Giving up the struggle can lead to breakthroughs and interesting experiences.
When teaching loving-kindness, customize the traditional phrases (e.g., “may you be happy”) or co-create new ones with students to make the language more relatable and culturally appropriate, especially for diverse groups.
When introducing meditation or compassion practices, explain the scientific basis behind them and highlight respected practitioners who benefit. This can help build an open mind and overcome initial skepticism or aversion to “heart-centric” language.
Research the Holistic Life Foundation (HLF) for proven methods of teaching yoga and meditation (including movement) to diverse, at-risk youth. Their approach, including combining movement with mindfulness, may offer valuable insights for similar teaching contexts.
Empower students who have benefited from mindfulness practices to teach others, particularly those from similar backgrounds. This peer-to-peer learning can be very powerful as students are more receptive to teachers who look and sound like them.