Befriending (BRC)

Doubt

3 step Exercise  – click in order

Step 1 – Befriending your feelings: Go into your feelings of doubt. Befriend your doubt, embrace it, give it a hug like it is an old friend you know well and feel completely comfortable with, someone you love spending time with. Talk to your doubts either internally or out loud, you can even write them down if you would like, and say to yourself 

“There you are doubt, it is okay you here, I feel you. It makes a lot of sense that I feel this way. Sometimes it is so difficult to understand what the best choice is. It is ok, I get it, and I will love myself through this with deep kindness, warmth, and compassion.”

Then sit with your doubts in true compassion, understanding, and love. And if doubt needs more room because there is too much pressure, give it free space to extend in order to release the intensity. You can give it space within you, outside of you, and as far as it needs to go. Stay with this first step till you start to feel calmer and more comfortable. As a reminder make sure you only show kindness and compassion for your doubts and yourself. It is important to embrace your doubts and all of you.

Stay with this step until you truly have embraced yourself through it. When you feel ready, go to step 2

Step 2 – Release: This step is simple. All you have to do is repeat one sentence over and over again till you actually feel the doubt leaving your body. This is what you say internally or out loud as many times you need to:

“I clear and release my feelings of doubt about (name what you are specifically doubting).” or a more specific sentence: “I clear and release my feelings of doubt about (name the specific thing you are doubting) from within me and around me.”

When you spend some time on releasing the anger, and you feel it is actually leaving, you can go to step 3.

Step 3 – Choosing: In this step you explore possibilities, positive choices, changing your doubt with baby steps to positive plan of action, or if all else fails find a positive distraction. It is important for this step to be positive to train your brain to transform negative feelings and thoughts into positive ways of thinking, feelings, and solutions. If you want guidance on how to figure out a different way of approaching your Doubt, please click here for the Brain/Gut exercise. After you made your choice make sure you follow up – Namaste!

This is how it works:

The brain is formed by automatic brain paths mostly in the first seven years of life. The paths are developed through repetitive feelings, thoughts, actions, and reactions through experiences in our external and internal environment. Being aware of this means we can also teach the brain to become more conscious of other possibilities and choices different from our repetitive nature.

By using the Befriending, Releasing, Choosing technique, repeatedly, with each negative emotion that diminishes your life, you will slowly change your automatic brain paths. Your brain will slowly become more aware of options and possibilities that can allow you to find positive solutions. In return, self confidence will build inside of you because you are now backed by a creative and solution focused brain. It is important to remember to always do all three steps. The combination of these 3 steps is what will change your brain over time, and therefore your internal happiness.

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