So now reflect on your schema mode.
So the kind of behavior,
The mood,
The part that expresses itself.
And then ask yourself,
What negative emotional state arises for me that I then in order to get emotionally regulated again,
I invoke the schema mode.
So let me repeat that.
So these schema modes are actually just afflictive emotional self-regulation tools or strategies.
So let's start at the beginning.
What's the upsetting emotion?
It might be sadness,
Grief,
Anxiety,
Loneliness,
Even a sense of defectiveness.
So here we're just looking for the emotion.
Could be confusion.
So go ahead and just identify that emotion.
And just see it play anyway.
See it as it is.
Really giving that space.
Now where do you notice it in the body?
Notice how having this emotion triggers the body in a certain kind of pattern that is known to you,
That the mind comes into a,
Let's just say a posture that is also known to you.
Okay,
Good.
Okay,
Good.
And now we're still in the identification step.
We got mindful recognition step.
So now just see the schema mode.
It's like,
Ah,
Yeah,
So this emotion arises and then I kind of reactively fall into this afflictive emotional regulation pattern,
My particular mode.
Go ahead and just see that plainly.
When you're in your schema mode,
What thoughts arise?
What mental states arise for you?
When you're in your mode,
What does the body feel like?
There's likely a kind of a signature in the body of the mode.
Just see that and see it with curiosity and interest.
That's right,
Keep investigating and just follow any lines of investigation that help you see the mode more clearly.
Okay,
Now we're gonna move on to the second step,
Relating variables.
So now you kind of step back from the mode,
Bring up this quality of broadness of mind,
Openness,
Perspective taking.
And now study how it is that the mode arises.
Likely you'll see how it's an emotional regulation strategy.
So go ahead and just study this.
Study how this mode brings about the next mode,
Et cetera,
And be very loose and open and investigative about this.
So you can see what brings rise to the mode,
But also feel free to investigate what the mode brings rise to next.
So it causes what next?
Often these modes will come up in a kind of a pattern of series of modes.
First,
Maybe you get goaded by the parent voices,
Then you overcompensate,
Then you avoid,
Then you surrender,
Then you collapse into like a child mode,
For example.
But investigate what it's like for you.
Have this attitude of curiosity and interest,
Totally nonjudgmental.
Also,
You might see the schema,
The negative belief about self,
World,
The negative projection.
You might see the schema that underlies this.
It's not obligatory.
And now let's move on to differentiation.
So recognize how,
Well,
It may be the case that when you're in your mode,
You kind of very much collapsed down into it.
And then it's kind of very compelling.
And you're just like,
Oh yeah,
This is the way the world is.
And you might even on some level forget that this is just a mental state that is arising for you.
That it doesn't represent the entirety of reality.
That reality doesn't kind of change just because you're in your mode.
Investigate that for just a minute.
Okay,
Good.
So let's move on to integration.
So integration pretty hot,
Pretty overlapping with relating variables.
But here we're just trying to make a coherent narrative around right now our modes or this particular mode.
So just notice when the mode arises,
What makes it arise.
See the knock on effects that it has,
The causal kind of relationship that it's in with other mental states,
Both internally and externally.
So also see how,
Oh,
When you get in this mode,
It has probably a negative impact on those around you,
Et cetera.
And just do your best.
Kind of follow the storyline,
The story arc of your mode.
Okay,
Good.
So now let's move on to the centration.
So here,
So when we get into these afflictive states,
Like in my opinion,
All afflictive states,
Have a selfish,
Self-absorbed nature.
And then to be clear,
I'm not saying that in a harsh or judgmental way.
It's just a statement of fact,
And it's completely fine.
So now recognize how,
When you get into your mode or series of modes,
That there's this loss of perspective,
That you don't really understand the perspective of the other and that your theory of mind collapses.
See that clearly now.
Again,
No judgment or harshness is very important.
Okay.
Also all the modes are self-referential.
It's like you're the one that needs to overcompensate.
You're the one that needs to avoid.
You need to surrender.
The parent voices are yelling and berating you.
We see all that.
It's all overly self-referential.
Okay.
So now let's move on to mastery.
And we can achieve mastery through lots of different means,
But the one that I'm gonna suggest today is just chair work.
So put your mode on a chair in front of you.
And then either you can embody your healthy adult self,
Or you can have your healthy adult self in front of you.
And we're going to achieve emotional regulation and mastery through the healthy adult kind of talking to,
Soothing,
Encouraging,
Or maybe pointing out some flaws or whatever it is to the mode.
So go ahead and do that now.
So what would the healthy adult mode say to your schema mode,
Your reflective mode?
Go ahead and develop that scene now.
And also there should be no pressure,
No judgment.
Should just be encouragement,
Love,
Acceptance,
Maybe a little bit of helpful advice.
Also make sure that there's no sense of the mode.
It really doesn't need to be ashamed of itself.
Like in the presence of the wise,
Healthy adult self,
The mode is totally understood as just an adaptive response.
Like the mode is just trying to help out.
So it'd be frankly a bit silly to be hateful or rejecting towards the mode.
The mode is just helping out and that scene clearly here.
And see how much sense the mode makes.
Of course it responds this way.
Of course it tries to deal with the pain of the schemas in just this way.
This makes such sense.
So here in just a moment,
We're gonna have to wrap up.
But now look back.
What was this like?
What did you learn?
What are the take home messages from this meditation?
Okay,
Good.
And now for just 30 seconds,
Reflect,
Oh,
So many others fall into this same mode.
This is so common.
And then bring up a sense of camaraderie,
Understanding and compassion towards those who fall into this same mode,
Recognizing the real suffering that this causes.
Okay,
Good.
And now releasing the meditation,
Bringing the attention to the rising and falling of the abdomen.
Now opening the eyes halfway,
But continuing to follow the abdomen.
And now releasing the meditation entirely.
