<h1>Chronic Pain</h1>
Good. Let's begin. Are you suffering from chronic pain?
[[Yes->I suffer from chronic pain]]
[[No->Short exit]]<h1>Length of time</h1>
Have you had this pain for more than six months?
[[Yes->Pain longer than six months]]
[[No->Pain less than six months]]<h1>Not Yet</h1>
I'm sorry, this program does not seem applicable for you yet.
If you wish to return to the previous page, press the back button on the sidebar. <h1>Medical Doctor</h1>
Have you seen a licensed medical doctor about this pain?
[[Yes->I have seen a doctor]]
[[No->I have not not seen a doctor]]Our body generally needs about 3 to 6 months to physically heal. Given that your pain is less than six months, I recommend that you do not take this program and allow your body to heal.
[[Exit->Short exit]]<h1>Life Threatening</h1>
Is your diagnosis life threatening?
[[Yes->Diagnosis is life threatening]]
[[No->My diagnosis is not life threatening]]<h1>Please see a medical doctor</h1>
I do not recommend that you take this program unless you have a diagnosis from a doctor. There are several diseases that are not mind-body related.
[[Exit->Short exit]]I do not recommend you take this program if your diagnosis is life-threatening. I recommend you follow the advice of your doctor to do whatever you need to do to come to a stable state.
[[Exit->Short exit]]<h1>Pain Location</h1>
Is your pain diagnosis in one of the following locations?
<ul>
<li>Back</li>
<li>Neck</li>
<li>Shoulder</li>
<li>Hip</li>
<li>Knee</li>
<li>Foot</li>
<li>Migraines</li>
<li>Fibromyalgia</li>
</ul>
[[Yes it is one of these]]
[[No it is not one of these->It is not one these diagnoses]] <h1>Wishing you the best</h1>
I thank you for trying out this program, even though it doesn't seem like it is relevant for you. I wish you a speedy recovery. Please leave me [[feedback->Feedback]] so I can improve this book for readers like you.<h1>Stress and Tension</h1>
Are you open to the possibility that your chronic pain originates from stress and tension in your life?
[[Absolutely yes->I am convinced my pain originates from stress and tension]]
[[I am skeptical->I am skeptical that stress and tension can cause this pain]]
[[I don't believe stress and tension causes this pain]]
It is good that you are convinced that your pain originates from stress and tension.
However, given that you are reading this book, it means you still have some work to do to lock in this information.
[[Let's continue->Have you tried any of these?]]I'm sorry that I did not cover your diagnosis.
I listed the common diagnoses for chronic pain.
There are countless diagnoses that are related to a mind body problem and it would be impossible to list them all here.
If you are sure your condition is not life threatening, and that the licensed medical doctors are unable to find a solution and see your body chemistry as normal, then you could continue this course.
[[Continue this course->Yes it is one of these]]
[[Exit this course->Short exit]]<h1>Open Mind</h1>
Being skepitcal is a good place to be.
It means you may be open minded to new possibilites.
Are you open minded to new possibilities?
[[Yes I am open to new possibilities]]
[[No I am not open to new possibilities->Stop]]
<h1>New Possibilities</h1>
It's good you are open to new possibilities.
With this mindset you will heal yourself faster.
[[Let's continue->Have you tried any of these?]] <h1>Modalities</h1>
Have you tried at least one of these to heal yourself?
<ul>
<li>Drugs</li>
<li>Physical Therapy</li>
<li>Chiropractor</li>
<li>Surgery</li>
<li>Acupuncture</li>
<li>Yoga</li>
<li>Meditation</li>
<li>Diet and supplements</li>
<li>Mind body connection books</li>
<li>Mind body healing program</li>
<li>Support groups</li>
</ul>
[[Yes I have tried at least one of these]]
[[What I have tried is not listed]]
<h1>Understanding or the Solution?</h1>
Given that you've tried at least one method to alleviate your pain, I'm presuming that it didn't work and you are still here seeking a solution. With that in mind, let me ask a fundamental question.
Is understanding what is causing the pain more important to you, or doing the solution to get rid of the pain more important?
[[Understanding the cause of the pain is more important]]
[[Doing the solution to become pain-free is more important->I am willing to do the solution without understanding the cause]]
<h1>Unlisted Modality</h1>
I'm sorry I didn't list something you have tried.
Please let me know and I can consider adding it to a revision of this book.
[[Exit->Short exit]]<h1>Understanding vs the Solution</h1>
Unfortunately, many people remain in pain because they believe that understanding the cause of the pain is more important. Consider this analogy: most of us don't fully grasp the meaning of life, how we came to exist, or the essence of existence itself. Yet we thrive and enjoy our existence without knowing precisely how we came to be.
Does our lack of understanding prevent us from living?
Of course not. We can still live and thrive and enjoy life without really knowing HOW we came to be. In the same way, understanding the cause of the pain is secondary. Doing the solution is the most important thing.
[[Why?->YouMayAskWhy]]
<h1>Basic Understanding</h1>
Excellent.
This is the place to be for the fastest healing. I'm glad you are coming with the mindset to do the solution without fully understanding the cause. This is your first step towards healing that many fail to take.
Nonetheless, I'm going to give you some basic understandings about the cause. The first well known fact is that the parts of the brain that processes emotional pain and the parts that process physical pain overlap. We can roughly call this the limbic system which is commonly referred to as the emotional center of the brain.
Given this information, can you see how emotional and physical pain might overlap leading to physical pain in the body?
[[Yes I can see how emotional and physical pain may overlap]]
[[No, this does not make sense to me]]
<h1>Pain is 100% in the Brain</h1>
Great, let's delve into a crucial concept: 100% of pain is experienced in the brain.
To illustrate, imagine severing the nerves between your foot and your brain. If you then injure your foot, would you feel pain? Likely not, because the nerve signals can't reach your brain. You might see the injury, but without these signals, you feel no pain. This highlights that pain is not felt in the injured part of the body, but in the brain which interprets these nerve signals and generates the sensation of pain.
Painkillers primarily work in two ways: they either block the nerve signals at their origin or prevent the brain from receiving these signals. Importantly, they do not heal the physical injury itself.
[[Continue->PhantomLimb]] <h1>Recap Two Cornerstones</h1>
Excellent, at this point, let us recap the two cornerstones of the simple cause:
<ul>
<li>The parts of the brain that process emotional pain and physical pain overlap.</li>
<li>100% of pain is experienced by the brain</li>
</ul>
This is truly all you need to undertand about the cause of your chronic pain.
Let us now move onto the physical aspects of pain.
[[The Physical Aspects]]<h1>Diagnosis</h1>
Before discussing the physical aspects, let's recap a few things:
<ul>
<li>I'm assuming you have seen a doctor about your pain.</li>
<li>I'm assuming the diagnosis is not life threatening.</li>
<li>I'm assuming you've had the pain for over 6 months and it's not improving.</li>
</ul>
Remember, this book does not give medical advice, so please do not continue unless the above 3 are all true.
Now moving on, what does your doctor say about your pain:
[[The doctors says my pain is due to a physical defect]]
[[The doctors cannot find any physical issue that leads to the pain]]<h1>If You Have a Physical Defect</h1>
If your pain is attributed to a physical defect, most likely you have an MRI or X-Ray scan showing the defect.
This is a very damning piece of evidence, because you can see the physical defect and it becomes the obvious cause behind your pain.
However, in psychology, this is a well-known phenomenon called "Confirmation Bias." We look for what we expect to find without looking for contradictory evidence or alternative explanations.
[[Continue->TheMostImportantQuestion]]<h1>No Physical Defect</h1>
This is an excellent place to be, because this makes it easier to undertand that the pain is originating from stress and tension.
[[Let's continue now to understanding the nature of stress and tension]]<h1>Normally a Sign of Aging</h1>
Excellent.
It can be scary to see a scan with your defect on there. However, knowing that it's a normal occurence for many others not in pain can help you to relax and for you to know that your body is fine.
An interesting fact that is that radiologists have significant variability their diagnostic interpretrations (these are the doctors that interpret your scans).
[[Let's continue now to understanding the nature of stress and tension]]<h1>Recap Three Cornerstones</h1>
Let's recap our key understandings so far:
<ul>
<li>The parts of the brain that process emotional pain and physical pain overlap.</li>
<li>Pain is experienced 100% by the brain.</li>
<li>Physical defects attributed to causing pain are usually common across the population (this applies only if the doctors said your pain is due to a physical defect).</li>
</ul>
[[I have great resistance and disagreement with one or more of these statements->Stop]]
[[I am skeptical but open to the possibility of these statements]]<h1>Sources of Stress and Tension</h1>
Excellent.
We are at a good foundation to now start looking at stress and tension in our lives.
The good news is that almost everyone experiences stress and tension. The reason it's good news is that we don't have to feel alone in our experience of stress and tension, it's just a normal fact of life.
Here are sources of stress and tension common to almost everyone:
<ul>
<li>Job or Career</li>
<li>Finances Bills/Payments</li>
<li>Relationships</li>
<li>Spouse</li>
<li>Family</li>
<li>In-laws</li>
<li>Illness/Death</li>
<li>Aging/Mortality</li>
</ul>
Would you agree that some or all of these bring stress and tension into your life?
[[Yes I agree, one or more of these add stress and tension to my life]]
[[No, I am completetely a stress free person and nothing brings me stress->Stop]]
<h1>Personality Traits</h1>
Great, I'm glad you're open to noticing that you have stress and tension in your life. It's normal to have it, don't worry.
Now let's consider some personality traits.
<div>
<label><input type="checkbox" onclick="trackDecision('Perfectionist')"> Perfectionist</label>
<label><input type="checkbox" onclick="trackDecision('People Pleaser')"> People Pleaser</label>
<label><input type="checkbox" onclick="trackDecision('Do Gooder')"> Do Gooder</label>
<label><input type="checkbox" onclick="trackDecision('Hard on yourself')"> Hard on yourself</label>
<label><input type="checkbox" onclick="trackDecision('Dependable')"> Dependable</label>
<label><input type="checkbox" onclick="trackDecision('Overwhelmed')"> Overwhelmed</label>
<label><input type="checkbox" onclick="trackDecision('Controlling')"> Controlling</label>
<label><input type="checkbox" onclick="trackDecision('Sensitive to criticism')"> Sensitive to criticism</label>
<label><input type="checkbox" onclick="trackDecision('Spiritual/Religious')"> Spiritual/Religious</label>
<label><input type="checkbox" onclick="trackDecision('Compulsive')"> Compulsive</label>
</div>
Check off all those that apply.
Would you say you have a few of these traits?
[[Yes I have one or more these traits]]
[[No, I don't have any of these traits->Stop]]
<h1>Keep Your Personality</h1>
Great. I'm glad you acknowledge that you have one or more of these traits. I'm betting you have at least a few of them. It's also normal to have these. Don't worry. My intention is not to change your personality traits. Many of these are necessary for you to survive and function in the world. Everyone has one of more of these. It's HOW YOU HANDLE the feelings that come up is what is important.
For people in pain, healing begins by noticing the feelings that come up when your personality traits are activated. For example, how do you feel when you're a perfectionist and things don't turn out perfect? By the way 80% of people in pain are perfectionists, so I'm guessing you can relate to this 😉
[[Continue->JustNoticeTheFeelings]]
<h1>The Simple Link Between Emotions and Pain</h1>
Excellent, you are making great progress in wanting to learn how to notice all your feelings. Let's talk about how feelings might be contribute to your chronic pain. Remember, we learned that the parts of the brain that feel emotional pain overlap the parts of the brain that feel physical pain?
So with that basis in mind, it is possible that if there is an unnoticed, unacknowleged, unprocessed feeling in the limbic brain, then the brain can mistake it as pain, and generate pain symtoms somewhere in the body.
[[Continue->PainBurning]] <h1>How Are Emotions Experienced</h1>
Ok, I'm glad you are here. Let's continue to learn more about emotions. Emotions are generated by the brain producing sensations in our body. You may be familar with some of these sayings.
<ul>
<li>My throat is dry with fear</li>
<li>The event took my breath away</li>
<li>I have to get something off my chest</li>
<li>My heart is pounding</li>
<li>I have a sinking feeling about this</li>
</ul>
There are hundreds of these phrases in the English language.
Primary emotions are usually felt in the neck, chest and abdomen area. Emotions can be on other body parts, like knees shaking, palms sweating but the primary ones are always experienced in the neck, chest and abdomen area.
[[Continue->E-Motion]]
<h1>You Are SAFE</h1>
Excellent, you are well on your way to healing yourself by this important understanding. Let's nail down a few more concepts about emotions. When we feel safe, then emotions dissipate. This sounds obvious but is utterly critical to healing yourself.
Let's have an example. If you saw a lion, your emotions might escalate, maybe fear and excitement fills your body, your heart is pumping blood so that you are fully energized to run. But then you realize that the lion was on a leash and tied to a tree. Now you feel safe, and your emotions dissipate.
[[Continue->CutOffRoad]]
I understand it might not be that obvious.
Here are some more examples of common phrases where we attribute emotions to sensations in our body.
<ul>
<li>I feel a shiver down my spine</li>
<li>I have a heavy heart</li>
<li>I have butterflies in my stomach</li>
<li>My knees are shaking</li>
<li>I jumped out of my skin</li>
<li>Get a load off my shoulders</li>
<li>They send chills down my spine</li>
<li>They make my skin crawl</li>
<li>Get off my back</li>
<li>They get on my nerves</li>
</ul>
[[Ok, I get it, emotions are expressed as sensations in the body->Yes, I can relate to this, emotions are experienced by noticing sensations in the body]]
[[Sorry, I don't buy that emotions are expressed as sensations in the body->Stop]]
<h1>Out of Control</h1>
Excellent. Now let us move onto the concept of control. When we are not in control, we do not feel safe.
I remember the first time I went into an airplane, I had no control, and I wanted to see what the pilot was doing. It took me several flights to surrender to the fact that I just had to sit in my seat and trust the pilot.
Chronic pain usually originates when an unexpected event happens to you that is outside your control. You get overwhelmed with the event and do not fully process the change. Since it’s outside your control, you feel powerless and may have no incentive to process the emotion. And because its out of your control, you also feel unsafe. It's easier to numb yourself than to face how you feel about what happened.
[[Continue->EventsOutOfYourControl]]
<h1>Living With Pain</h1>
Good.
Let's continue with what happens after you experience a significant life event that is overwhelming and difficult to process.
There may moments when you feel safe and the pain level reduces. For example when you are on vacation or in a certain location. When these moments end the pain returns.
Soon more external things start to trigger the pain. Until your life is in chaos and you can’t figure out how/when the flareups happen. You slow down in life and learn to manage with the pain, having no idea how it's happening.
You see many doctors and specialists who give you different advice and things may seem to improve temporarily (as you feel safe) then the pain unexplicably returns.
Often the pain moves around in a local area or across the body.
Can you relate to at least one of the statements above?
[[Yes I can relate to at least one or more statements above]]
[[No, I can't relate to anything above]]
<h1>Are You Sure?</h1>
It's unusual to have someone that didn't have anything significant happen to them when their pain started. Could it be possible that changes were brewing and that they were so inevitable that you didn't give them any attention because there was nothing you could do?
Remember, anything that causes a change in your life is stressful. It's stressful because the change means you will lose something you were used to, even thought you may gain something new.
[[No I had everything in control in my life when my pain began->Stop]]
[[It is possible I'm overlooking something and am unaware of it->Yes at least one of the events above happened to me]]That's good. Sometimes we are so caught up in life that we fail to notice how stressful changes can be.
[[Let's continue->Continue telling me more about significant events]]
<h1>Lets Recap Once More</h1>
Excellent, we are getting closer to the healing process.
Let's recap everything we have learned, as this is fundamental to the healing process.
The following is necessary before taking this program:
<ul>
<li>You have seen a licensed medical doctor</li>
<li>Your diagnosis is not life-threatening</li>
<li>Your pain has been present for more than six months</li>
</ul>
The following are fundamentals understandings key to your healing:
<ul>
<li>The parts of the brain that experience emotional pain and physical pain overlap</li>
<li>100% percent of pain is experienced by the brain</li>
<li>Physical imperfections, usually attributed to the cause of pain, are common across the population</li>
<li>Emotions are expressed as sensations in the body (e-motion)</li>
<li>Chronic pain originates from a significant event that is out of our control</li>
<li>Pain dissipates when emotions are experienced AND we are feeling safe</li>
<li>Understanding the cause of the pain is not necessary, only doing the solution is necessary</li>
</ul>
It's important that you align with each of these items. It's not necessary for you to fully believe them, but it is important for you to be open to them and suspend disbelief. The physical imperfections line might not apply to you and that's fine.
[[Yes I agree or am willing to suspend disbelief with the fundamental understandings listed above]]
[[No, I don't agree with one or all of them->Stop]]
<h1>Real Injury vs Chronic Pain</h1>
Sometimes we are so caught up in the pain we don't realize the pain levels are changing, or that it moves around in the body, even just a little bit.
For example if you had a broken bone, the pain level would generally be constant and getting less as you healed, and it would be local to the area of injury.
[[I am 100% sure my pain levels are constant and don't move around even a little bit->Stop]]
[[Yes its possible my pain levels do change or move around->Yes I can relate to at least one or more statements above]]
<h1>Meet Your Emotions</h1>
Excellent.
Thank you for bearing with me.
We have come a long way and it's just a few more concepts to go.
We've talked about emotions, but now lets get familiar with them.
This is a list of common emotions that //when unprocessed// keep people in pain.
<table>
<tr>
<td style="padding-right: 25px;">Anger</td>
<td>Rage</td>
</tr>
<tr>
<td style="padding-right: 25px;">Hurt</td>
<td>Sadness</td>
</tr>
<tr>
<td style="padding-right: 25px;">Fear</td>
<td>Guilt</td>
</tr>
<tr>
<td style="padding-right: 25px;">Shame</td>
<td>Jealous</td>
</tr>
<tr>
<td style="padding-right: 25px;">Disgust</td>
<td>Anxiety</td>
</tr>
<tr>
<td style="padding-right: 25px;">Resentment</td>
<td>Disappointment</td>
</tr>
<tr>
<td style="padding-right: 25px;">Envy</td>
<td>Frustration</td>
</tr>
<tr>
<td style="padding-right: 25px;">Worry</td>
<td>Exasperated</td>
</tr>
<tr>
<td style="padding-right: 25px;">Irritated</td>
<td>Panic</td>
</tr>
<tr>
<td style="padding-right: 25px;">Overwhelmed</td>
<td>Harrassed</td>
</tr>
<tr>
<td style="padding-right: 25px;">Embarrassed</td>
<td>Annoyed</td>
</tr>
</table>
This program keeps things to the necessary minimum.
This is list is extremely small.
Lets talk more about these emotions.
[[I have experienced all of these emotions at some point in my life]]
[[I have only experienced some of these emotions but not all]]
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<h1>The Special Case of Anger</h1>
Excellent.
It's good that you have experienced all of these emotions at some point or that you are open to experiencing them. This is necessary to heal.
Let's talk about one emotion in particular that is often uncomfortable for many people. It is not a polite emotion, and it is quite often considered inappropriate and rude. This emotion is anger.
Watch this video and notice how Sheldon (the character wearing a jacket and red t-shirt) reacts when the guys (Howard and Raj) start arguing with each other. Listen to their tone of voice. Watching them argue triggers him and brings back his childhood memories of his parents anger. Notice Sheldons tone of voice and facial expressions. Watch the video again if you need to.
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Perhaps you can relate to Sheldon, having seen angry people, expecially your primary caregivers in your early childhood.
[[Let's explore your experience of anger->Anger]] If you have experienced only some of these emotions, but not all of them, then it's possible that you are holding yourself back from experiencing all of them.
Would you be open to allowing yourself to experience all of these emotions shown on the previous page?
[[No, there are some emotions that I do not wish to ever experience->Stop]]
[[Yes, to become pain free, I'm willing to allow myself to experience all of these emotions->I have experienced all of these emotions at some point in my life]]
<h1>Uncomfortable With Your Own Anger</h1>
It seems you are uncomfortable allowing yourself to experience anger.
When things are out of our control, one of the most common emotions to come up is anger. People usually like being in control (independence) and they hate it when they lose it.
It's common to believe that by allowing anger, you will lose control and do harmful actions, however, this does not have to be the case if you can sit with your anger.
Because of societal expectations and past experiences and most likely observing our childhood caregivers, people tend to bottle up the anger or even ignore that they are feeling it, leaving it unprocessed.
Psychologist and multi-book author Susan Campbell writes the following about anger:
There are 3 reasons for anger -
<ul>
<li>To be assertive (mark your boundaries)</li>
<li>To go after what you want</li>
<li>To express and release pain</li>
</ul>
When you express your anger it communicates you feel strongly about something - it says you respect yourself enough to stand up for yourself.
Honest anger is never about violent action or abusive words, but about self respect and assertiveness and fully experiencing the anger without taking any action.
How do you now feel about anger?
[[I am open to allowing myself to feel my anger without taking any action->Anger accepting]]
[[I am closed to anger and do not want to allow myself to feel angry->Stop]]
<h1>Comfortable With Your Own Anger</h1>
Excellent.
It sounds like you have a handle on your anger, or you are willing to allow yourself to simply experience your anger without taking any action. This mindset will help you to heal yourself faster.
I like to think of emotions as colors of the rainbow. They are all present, and together they form the white sunlight that we see. If you were to remove one of them, the sunlight would not look the same. So think of anger as one of the colors of the rainbow, it is necessary to have that beautiful sunlight.
Another interesting fact about emotions is that the more you allow yourself to experience them, the faster they dissipate.
Imagine if you are crying. If you cry harder, you'll stop crying sooner.
Or imagine you are very happy. The happier you are the faster the happiness dissipates, which actually sucks, because we'd love to keep that happiness longer, but just like sadness or anger, happiness doesn't stay. All emotions are temporary when we allow ourselves to experience them. Of course, we don't resist happiness, and in the same way we should not resist the negative emotions either.
Which reminds me of a famous saying "Whatever you resist persists." So the secret to healing is to allow whatever emotion is happening, to even accelerate it. Later you will see the emotional meditation process we use does exactly that.
You are making excellent progress having reached this point.
[[Let's continue with a few more concepts before we start the healing process.]]
<h1>Two Brain Analogy</h1>
For the purposes of this course, I would like you to imagine you have two brains, a thinking brain and a feeling brain. I would also like you to imagine that these are separate brains.
Think of this, when you are highly emotional, your thinking is usually minimal or clouded.
Vice versa, when you are deeply thinking, emotions tend to take a step back.
So, for the purposes of this course, I would like you to imagine that the two brains are independent, and especially when we are in the feeling brain, we consciously drop our thinking.
The feeling brain is usually called the limbic system.
The thinking brain is usually called the neo-cortex and humans have the largest developed neo-cortex.
Here are activities of the thinking brain (neo cortex):
<ul>
<li>Playing chess or Go</li>
<li>Solving a puzzle</li>
<li>Learning a new language or skill</li>
<li>Solving a math problem</li>
<li>Doing your taxes</li>
<li>Reading this book</li>
</ul>
Here are activities of the feeling brain (limbic system)
<ul>
<li>Listening to music</li>
<li>Experiencing art</li>
<li>Interacting socially</li>
<li>Experiencing physical intimacy and romantic interactions</li>
<li>Eating delicious food</li>
<li>Exercising</li>
<li>Watching movies or reading fictional books</li>
</ul>
[[Yes I can understand the difference between the thinking brain and feeling brain]]
[[No, the thinking and feeling part is not clear to me]]
<h1>Focus vs Surrender</h1>
Excellent.
Let's continue with the metaphor of a thinking and feeling brain.
When you're in the thinking brain, you are very focused on the problem you are solving, paying attention, finding patterns, discerning options, learning, filtering, sorting, analyzing. The longer you stay solving the problem, the deeper you get into the problem. You may feel like this after a long day of work, and it takes a while to loosen up and relax when you get home.
When you're in the feeling brain, its more like sitting in a jacuzzi, the feelings come and go like the jets and waves of water. You're in a state of letting go, allowing whatever happens to happen, it's like going on a fun car ride. There is nothing to do, nothing to memorize, nothing to solve, nothing to analyze, it's just a state of letting go and just trusting and allowing. The longer you stay in this state, the freer you feel. Maybe like going on a wonderful vacation and not wanting to return home.
In summary, feelings are nothing to //understand//, feelings are just to be experienced.
What's even more important is that feelings don't have to make sense, in fact feelings don't have a meaning unless we assign one to them.
[[Ok, I can see the different experiences between the thinking and feeling brain]]
<h1>Thinking vs Feeling</h1>
When you go to university, one of the biggest career choices you’ll make is whether to pursue the Arts or the Sciences. Engaging in art—whether through painting, music, or literature—isn’t just about logic; it’s about experiencing emotions, memories, intuition, and self-expression. In contrast, sciences require higher-order thinking like logic, analysis, and reasoning, focusing on evidence and patterns to understand the world objectively, leaning on critical thinking over emotion.
In reality, both fields need a blend of both to truly excel. Some activities lean more on thought, while others draw more on emotion and intuition.
So, you see, one of life’s biggest choices—our career—is deeply connected to both thinking and feeling. Can you imagine having both a ‘feeling brain’ and a ‘thinking brain’?
[[Yes, I can imagine that I have a feeling brain and a thinking brain->Yes I can understand the difference between the thinking brain and feeling brain]]
[[No it is hard for me to imagine a thinking and feeling brain->Stop]]<h1>Limbic System Recap</h1>
Ok, we are now at a place where we can start focusing on the solution to healing.
Let's recap a few major points:
<ul>
<li>Your brain can be imagined as a feeling brain (limbic system) and a thinking brain (pre-frontal cortex)</li>
<li> Activating the feeling brain allows you to clear unprocessed emotions and become pain free</li>
<li> Developing a daily habit of noticing your feelings keeps the limbic system activated</li>
<li>When the limbic system is active, there are no unprocessed emotions and therefore there is no overlap with the brains physical pain and emotional pain centers...</li>
<li> ...and therefore there is no more pain!</li>
</ul>
[[All right, so show me how to activate my limbic system and get me pain free!]]
<h1>The Solution in Summary</h1>
I was afraid you wouldn't ask!
Ok, so finally, here are the main steps to getting pain free:
<ol>
<li>Write a list of stressors in your life, at least 50 items</li>
<li>Journal for 15 minutes on these stressors</li>
<li>Perform an emotional meditation for at least 15 minutes that activates the limbic system and releases unprocessed emotions so you can become pain-free</li>
<li>Repeat this daily for 30 days</li>
<li>Remind yourself that emotions are just emotions and that you are safe</li>
</ol>
You might be wondering if I'm kidding. I'm not. Getting pain free is as simple as what I have written above. I hope that by reading the book until this point, you are primed with the knowledge that the steps above will lead to you healing yourself and staying pain free.
But don't worry, now that you know the high level steps, we're going to break all this down step by step in the next few chapters and tie it to everything you have learned so far.
Now let's consider [[What was going on in your life when your pain began?]]
<h1>Lets Start When the Your Pain Began</h1>
Ok, first step is to emotionally process what was going on in your life when you pain first began. First let's watch this short clip from the Big Bang Theory.
You can see in this clip see the character Sheldon seems quite calm and happy, despite the fact that his girlfriend recently broke up with him. He even jokes about it. However, when he is pressed, his anger comes out. This clip is an example of things that are out of our control and we seem to pretend that everything is ok until unexpectely, an unprocessed emotion, in this case anger, shows up.
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Can you relate to events like this happening in your life? Where you thought you were ok with something, but really there is repressed anger about it?
[[Continue->SheldonAngry]]<h1>What Was Down Memory Lane?</h1>
How was that exercise?
Did your pain levels change during that exercise?
Most probably they did.
If simple writing can change your pain levels, then the change indicates that you are on the right path to healing.
Continue to the next passage at your pace
[[Continue to the list of stressors]]<h1>Back To the Present</h1>
In the previous exercise you focused on what was going on in your life when your pain first began.
Now we are going to focus on what's going on in your life now.
This is important because what happened previously has setup neural pathways that get activated now. So current events may continue to activate the neural pathways that were created with the initial overwhelming event.
For this exercise, I want you to make a list of things that are bringing stress to your life. Make a list of at least 100 items. The first 20-30 might be easy, but then I really want you to dig and make a list of at least 100 items that are bringing you stress.
The list should be one or two words per item, nothing verbose. It's just a list.
By creating this list you are scanning your entire mind, every little corner, to make sure that nothing is left unaddressed.
Take your time to make this list.
Once again, this list is only for you.
Be honest on this list, put down even the tiniest thing that brings stress to you.
Including making the list 😉
Continue only after you have finished making this list.
[[What's the reason for this list?]]
<h1>Your Mind Exposed on Paper</h1>
Well done in making the list!
You did it didn't you?
The purpose of making the list is to cover the expanse of your mind, to scan through all the volumes of data in there and make sure anything bringing stress is tallied and not overlooked. It is also to wake your mind to what's going on within it.
On the paper in front of you, with the 100 items, is a snapshot of your minds stressors.
Well done.
The purpose of making the list is also to activate your limbic system.
I'm sure looking at the list is already generating emotions.
That's exactly what I want to do, wake up and activate your limbic system.
Now let's move on to step 2:
[[Journal on the items on your list]]
<h1>Radical Honesty to Yourself</h1>
Now your limbic system is awake, take a timer and set it to 15 minutes.
Now, as start writing whatever comes up for you about the items on your list.
Be uncensored. Be unfiltered. Write whatever you want. Throw rationality out of the window. It should have things on there that you would not want anyone else to read.
If it doesn't you're not being honest to yourself.
Don't worry about grammar or spelling.
Just keep writing for fifteen minutes.
You might notice items on the list are connected.
Or some are unimportant.
Or some that were unimportant suddenly become important.
It doesn't matter as long as you are honest to //yourself.//
Keep going for fifteen minutes.
Excellent.
[[Let's consider the point of the journaling]]<h1>Your Limbic System Awakens</h1>
The reason for the journaling is to wake up your limbic system even more.
The more honest and unfiltered you are the more your limbic system is awake.
The journaling is just for you. You can rip it up or delete it as you wish.
At this point, you may already be feeling your pain levels changing.
Remember the key paradigm, that the part of the brain that feels emotional pain overlaps with the part that feels physical pain. As we activate the limbic system, your pain levels are likely to change.
If pain levels are going down, that's excellent.
If pain levels are going up, don't worry, it's proof that the process is working.
It is now time for the emotional meditation.
Let's read about the [[preparation for the emotional meditation.]]<h1>Emotional Meditation</h1>
The emotional meditation is the heart of this program.
It's a meditation where you focus on your emotions and just allow them to come up and label them. It's as simple as that and has several benefits.
In psychology such a practice is called "affect labeling" where affect is the fancy term for emotions. What psychologists have noticed is that the more you notice and label an emotion, the less prominent the emotion becomes until it can just dissipate.
That's it. Consider it a practice to purge out your emotions.
And a side effect of that is that you become pain free.
Yup. It's as simple as that.
[[Let's watch a short video clip about the effectiveness of labeling an emotion->LabelSheldonVideo]]
<h1>Repetion Repetition Repetion</h1>
For the emotional meditation you will need to use your limbic brain, or the feeling brain. This meditation does not involve the thinking brain or the pre-frontal cortex. The better you can access the feeling brain, the faster you can heal.
<ul>
<li>The emotional meditation is a repetitive process.</li>
<li>It is a very simple process.</li>
<li>By each repetition of the process, you compound the effects of the meditation.</li>
<li>As you go deeper into the meditation, your limbic system becomes fully activated.</li>
<li>Emotions will come up that you were not even aware of.</li>
<li>By repeatedly noticing emotions in your body, you will allow them to be released.</li>
<li>The secret to the emotional meditation is to just keep labeling your feelings and drop all your thinking.</li>
<li>Have a pad of blank paper and pencil ready.</li>
</ul>
Here is how it will work.
You will read out ALOUD the following question:
<span class="green-text">"Right now, what emotion am I feeling?"</span>
After reading this out aloud you will [[scan your body to notice the sensations and label them as emotions]]
<h1>Stress and Physiology</h1>
Stress and tension and thoughts can lead to physiological changes.
Examples:
<ul>
<li>Someone afraid of public speaking may sweat, shake and tremble as they approach a microphone.</li>
<li>A fear of heights might cause someone to freeze up and be unable to move.</li>
<li>Being stuck in traffic can raise the blood pressure.</li>
<li>The thought of a lemon can make someone's mouth water.</li>
<li>Watching a scary movie can cause the heart to race.</li>
<li>Being scared can cause your hairs to rise</li>
</ul>
Do these help you to change your mind that stress and tension could also cause physical pain?
[[Yes I am open to new possibilities]]
[[No I still don't believe it->Stop]]
<h1>Body Awareness Scan</h1>
What does it mean to scan your body and label the emotions?
Remember that the primary emotions are felt in the neck, chest and belly area?
So after reading alout the question "Right now what emotion and I feeling?" you are going to lower your eyes to your body. Lowering your eyes to your body connects your body to your limbic system. Now scan your neck, chest and belly area and notice any sensations and label that feeling as an emotion.
You are going to label that sensation as ONE of these feelings:
<table>
<tr>
<td style="padding-right: 25px;">Anger</td>
<td>Rage</td>
</tr>
<tr>
<td style="padding-right: 25px;">Hurt</td>
<td>Sadness</td>
</tr>
<tr>
<td style="padding-right: 25px;">Fear</td>
<td>Guilt</td>
</tr>
<tr>
<td style="padding-right: 25px;">Shame</td>
<td>Jealous</td>
</tr>
<tr>
<td style="padding-right: 25px;">Disgust</td>
<td>Anxiety</td>
</tr>
<tr>
<td style="padding-right: 25px;">Resentment</td>
<td>Disappointment</td>
</tr>
<tr>
<td style="padding-right: 25px;">Envy</td>
<td>Frustration</td>
</tr>
<tr>
<td style="padding-right: 25px;">Worry</td>
<td>Exasperated</td>
</tr>
<tr>
<td style="padding-right: 25px;">Irritated</td>
<td>Panic</td>
</tr>
<tr>
<td style="padding-right: 25px;">Overwhelmed</td>
<td>Harrassed</td>
</tr>
<tr>
<td style="padding-right: 25px;">Embarrassed</td>
<td>Annoyed</td>
</tr>
</table>
After determining which emotion you are feeling, you are going to [[speak out loud the emotion that you are feeling.]]<h1>Speak It Out</h1>
Once you have scanned your body for any sensations and determined which emotion you are feeling, you label it by speaking out loud these words:
<span class="red-text">I am feeling "----------" </span>
And say the emotion that you are feeling.
As you say these words, allow yourself to feel that emotion.
At the same time as saying the words above, write down the emotion on a piece of paper in just one word.
After you have said this out loud you will say the following words out loud to yourself:
<span class="blue-text">"Good"</span>
[[Lets again recap the entire process->repeat this process for at least 15 minutes.]] <h1>You Are Ready To Begin</h1>
So in summary:
Say the following words out LOUD:
<ol>
<li>Right now what emotion am I feeling?</li>
<li>I am feeling -------- (fill the blank with the emotion you are feeling)</li>
<li>At the same time, write down the one word emotion you are feeling.</li>
<li>Say "Good".</li>
<li>Repeat steps (1-4) for at least 15 minutes.</li>
</ol>
During the meditation remember the following
<ul>
<li>Sit in a quiet room where you will not be disturbed for at least 30 minutes.</li>
<li>Empty your mind of all thoughts, this is a feeling process.</li>
<li>Any emotion can come up in any order. Just label whatever emotion comes up.</li>
<li>Do not filter out anger. You are safe to experience anger.</li>
<li>You are completely safe doing this process. These are just emotions.</li>
<li>Write down your current pain level on a scale of 1-10 before you start.</li>
</ul>
[[Here is a visualization of the process->Visualization]]
<h1>First Step</h1>
Say out LOUD:
<span class="green-text">"Right now what emotion am I feeling?"</span>
Now scan your body for any sensations of emotions (your neck, chest and belly area)
[[Now label that sensation as an emotion]]<h1>Second Step</h1>
Select ONE of the following emotions that matches the sensation.
Let the emotion come up on it's own. Allow it.
<table>
<tr>
<td style="padding-right: 25px;">Anger</td>
<td>Rage</td>
</tr>
<tr>
<td style="padding-right: 25px;">Hurt</td>
<td>Sadness</td>
</tr>
<tr>
<td style="padding-right: 25px;">Fear</td>
<td>Guilt</td>
</tr>
<tr>
<td style="padding-right: 25px;">Shame</td>
<td>Jealous</td>
</tr>
<tr>
<td style="padding-right: 25px;">Disgust</td>
<td>Anxiety</td>
</tr>
<tr>
<td style="padding-right: 25px;">Resentment</td>
<td>Disappointment</td>
</tr>
<tr>
<td style="padding-right: 25px;">Envy</td>
<td>Frustration</td>
</tr>
<tr>
<td style="padding-right: 25px;">Worry</td>
<td>Exasperated</td>
</tr>
<tr>
<td style="padding-right: 25px;">Irritated</td>
<td>Panic</td>
</tr>
<tr>
<td style="padding-right: 25px;">Overwhelmed</td>
<td>Harrassed</td>
</tr>
<tr>
<td style="padding-right: 25px;">Embarrassed</td>
<td>Annoyed</td>
</tr>
</table>
[[Now say it out loud and write it down]]<h1>Third Step</h1>
Now say it out loud
<span class="red-text">"I am feeling -----------"</span>
Write down the emotion that you spoke out loud on a paper while feeling it.
Remind yourself you are safe to feel this emotion because it is just an emotion.
[[Now acknowledge yourself]]<h1>Final Step</h1>
Now acknowledge yourself and speak out loud:
<span class="blue-text">"Good"</span>
Slow and steady wins the race.
Simply //allow// the emotions to come up.
[[Repeat this process for at least 15 minutes->Let's create this into screen by screen easy to follow steps]]
[[Exit the meditation after at least 15 minutes]]
<h1>On the Other Side</h1>
How was the emotional meditation?
Did you notice your pain levels changing?
What is your pain level after the meditation is complete?
Your pain level should have dropped after completing the meditation. If it hasn't [[go back and continue the meditation|Let's create this into screen by screen easy to follow steps]]. Keep going as long as it takes for your pain level to drop.
Remember that the parts of the brain that process emotional pain overlap the parts that process physical pain. As you do the emotional meditation, the emotional pain drops and along with this so does the physcal pain. This is the fastest way to become pain free and can be done in a single sitting. But this is not the end of the story.
[[Let's talk about what to do next]]
<h1>How To Stay Pain Free</h1>
The intention of this program is not to get you to be pain free but to keep you pain free.
Hopefully by now you have experienced the taste of reducing or even eliminating your pain. But to keep the pain away, you've got to master the emotional meditation so that it becomes second nature, like walking.
Right now you are learning to notice sensations in your body and label these as emotions. Doing this repetitively will help you master doing this without any effort. Future significant events will no longer rattle you. You will know that you simply need to notice and label and allow whatever emotions are coming up.
You always knew how to do this as a child, but adulting encourages us to ignore our emotions. It's time to come back to having your childlike nature.
So for the next 30 days, you must do this daily:
<ol>
<li>Create a new list of stressors (at least 30 items).</li>
<li>Journal for 15 minutes without any censoring or filtering.</li>
<li>Do the emotional meditation for at least 15 minutes and label your sensations.</li>
<li>Go about your day constantly noticing your emotions about everything you do. Especially things that make you angry //without taking any action//, just noticing the anger. This will make you comfortable with your anger as it being just another normal emotion.</li>
</ol>
Doing this for the next 30 days starts building new neural pathways in your brain and the old pathways will start to deteriorate.
For the next 30 days [[start here->All right, so show me how to activate my limbic system and get me pain free!]] and repeat this process daily. Set aside at least one hour.
Anytime you get a flare up of pain, immediately stop what you are doing and do this process.
[[Continue->WhatItLooksLike]] <h1>Repetition Leads to Mastery</h1>
You can keep all your [[personality traits->Yes I agree, one or more of these add stress and tension to my life]] and become aware of when they are serving you and when they are not.
There may be some things that are constantly bringing you stress, now that you are aware of your emotions. Consider making changes in your life that can reduce obvious and unneeded stress. This could even be people in your life that are bringing you stress.
For the rest of your life, you can use this process at anytime to get pain free.
Spend the time now to master it and you'll change your life in the way and enjoy doing all the thing you ever wanted to do!
If reading this book has changed you, even slightly, I encourage you to read it again. The new version of you will discover fresh insights in each subsequent reading.
Thank you for taking this course and I wish you a pain free life!
Please do give me [[Feedback]] and help me make this an even better book for you and others in pain.
If you want additional support for your healing, you can also reach me via the [[Feedback]] form.
With love,
Brajesh K. Singh
Author of "The Straw That Broke the Camel's Back"
[[Book Dedication]]<h1>Common Physical and Emotional Phrases that Overlap</h1>
Let's consider a straightforward example.
Suppose someone states, "I am hurt."
Someone could be physically hurt or emotionally hurt but we use the same phrase. This phrase is ambiguous and understanding the context is crucial to discerning the type of pain being communicated. English contains many such ambiguous expressions. Here are a few more examples:
<ul>
<li>He is a pain in the back.</li>
<li>That person is a pain in the neck.</li>
<li>That felt like a kick in the teeth.</li>
<li>She stabbed me in the back.</li>
</ul>
These phrases illustrate how common speech often uses words with ambiguous meanings, particularly regarding pain, suggesting a potential overlap in the brain regions involved. You can see a full list of phrases [[here.->More mind body phrases]]
How do you feel about the original question now?
[[Yes I can see how emotional and physical pain may overlap]]
[[No I still can't see how emotional and physical pain can overlap->Stop]]<h1>Motion Is Lotion</h1>
If you recall exercise is one of the activities that activates the limbic system. Exercise is also an excellent way to accelerate your healing, because you know that the pain is not in the tissues but coming from stress and tension.
One of my physical therapists who understood the mind body connection once told me: "Motion is lotion."
So, start increasing your exercise everyday gently as your pain gets less.
Simply notice more things you can do each day, and slowly build up to a normal exercise routine, perhaps the way you used to exercise before the pain began.
Getting back to a normal exercise routine is healthy for the body and the brain.
Do the exericise that you love to do, whether it is taking long walks, hikes, running, swimming, dancing, or whatever resonates to you the most. Enjoy your pain free body.
[[Here are some final words]]
<h1>Dedication</h1>
I wish to express my profound appreciation to Adam Heller, the creator of Zero Pain Now®, for his dedication in refining and perfecting this healing process.
I'm dedicating this book everyone suffering from chronic pain. There are millions if not billions of you out there. I know what it's like, I too suffered eight years of chronic pain.
Just for completeness, here is a [[larger list of phrases|More mind body phrases]] in the english language that give credibility to the mind body connection.
Two years ago I wrote this poem about my healing.
If you'd like to read you can [[click here->Im not the only one]]
<h1>I'M NOT THE ONLY ONE</h1>
For eight years I was in pain,
Each day felt like nonstop rain,
I could not go out to play,
Everyday was like a cloudy day.
In my heart I wanted to dance,
Enjoy life and take a chance,
A step or two of salsa I would take,
But in a moment or two my back would break.
Crumpled on the floor like a collapsed cake,
I wondered what injury to my spine did I make?
The doctor looked up and shrugged his shoulder,
This is what happens when you get older.
Man was designed to live till forty,
Things go downhill when you pass thirty,
But didn’t the Bible say three score and ten?
Like Noah and Moses and Mary and Ben?
Why was this only happening to me?
While much older people were running and free,
Even my mother carried my suitcase into the train,
While I was buckled up, my muscles in a sprain.
Why don’t you try yoga, physical therapy and meditation,
Go swimming, do mindfulness and take medication,
There’s cortizone, oxycontin, vicodin, and diclofenac,
A pill for everything to take out the smack.
Then you can just walk around feeling like a zombie,
Everyone will think you’re a little bit wonky,
And when you start coming back out into the light,
Pharma will prescribe more to put you back out of sight.
The physical exercises sometimes take away the pain,
But in a few hours or the next day, it’s back again,
Why is it that out of 100 people with no pain,
2 out of 3 have the same defects in their spine like mine?
Really? That statistic is a little insane!
Maybe it hits the truth close to the grain,
What if the problem is not in the body…?
What if the problem is in the brain…?
Say what? Are you telling me that I’m crazy?
That I’m going to start spitting out rap like Jay Z?
I used to be perfectly fine way back in time,
There’s absolutely nothing wrong with my mind!
Yes that’s exactly the point,
As a five-year-old you were fine,
The only thing that’s changed between now and then,
Is that you’ve adulted your mind again and again.
Now I hear you say: This is right and this is wrong,
Things should be this way,
And things should be that way,
And only then will I feel safe.
And you hold your views in your grip with might,
Hold on to being completely and utterly right,
And then you wonder why your body is so tight,
And you feel you’re constantly in a fight.
Drop the adult, drop the wo/man,
Drop your thoughts, drop the game plan,
See the world with your child like eyes,
Feel the feelings that once made you alive.
Be the child that fears and rages,
Be the child that cries and laughs,
Be the child that flows in the moment,
And leaves transient feelings behind for the ages.
I found that child inside my mind,
He was there all along, just confined,
I let him out and set his wild side free,
he laughed and sang and tapped with me,
Now I can swim and now I can dance,
Enjoy some salsa and even some romance,
My pain is gone and I’m no longer in a trance,
I stand firm on this earth and I take my stance.
Sunny day or rainy day,
I’m out there ready to play,
I open my mouth and drink in the rain,
Splash in the mud and chase the trains.
My spine is fine, there’s nothing out of line,
Its defects were just a normal sign of aging,
Moses lived till one hundred and twenty,
And Noah past nine hundred and nine.
Can I do this, I hear you ask?
It’s time to be free and take off the mask,
Yes you can do this, and I’ve seen many.
End their pain and dance a jenny.
It’s time to be free,
Live your life filled with glee,
You can have fun under the sun,
And the reason I know this is, because,
I’m not the only one.Notes
Short URL to the google feedback form
https://forms.gle/so4Jc68AvtktU9Zr9
Where to add the BBT videos?
Like a string of emotions...follow the string...
Vizualize Rage - action, run, imagine, feel - Let people imagine smashing up things
Tune into feelings like raindrops, after a while we get used to them and we need to be able to sense them again.
You become what you think, but you become the opposite of what you feel
Between the person and the utopia you see with mushrooms and LSD is the ego, you can't bypass it, it's a construct of humanity, rare is the person not conditioned by it. When you allow the emotions, you see the utopia, not the other way around...sheldon going to the grand canyon is the perfect example.
Patty - it does happen to normal people, they get sick, they have allergies and other symptoms...it does happen they don't know...
You also have to admit you are accountable for what happens, and therefore, facing the emotion requires it...are you ready?
Remind that 1000's have healed without knowing how. The day science really figures this out, will all those people care? Will they unheal because they had a wrong understanding? No, they are clear.
It's like running a 100m race, you can't avoid the sweat and heat, whether we win or lose, we need to cool down, if you trap the heat you suffer.
Not feeling emotions is like being constipated, you know there is a lot there, it just won't come out.
Understanding emotions is an oxymoron
Art of war - You have to know victory before you have victory...science hasn't proven it...but you have to have faith...not sure what I was saying here...?
This book is short on purpose
There are no logic circuits in the brain, the brain logic is done by emotions...we need emotions to do logic...fascinating...
What if all those that have healed themselves sued their doctors for healing themselves? Class action lawsuit?
You become what you think but the opposite of what you feel
Remind them again soluton is more important
Maybe have a decision to choose inappropriate unashamed irrational illogical ?
Angry about little thing but numb about big thing?
Think about a time you were really angry, now think about what was going on in your life when the pain began...
You are probably a super nice person, kind, respectful, friendly and rule abiding. You probably hate the people that are rude, disrespectul and act selfish. You wish everyone was nice and peace loving and caring.
This is a common trap, wishing the world could change so you could be comfortable.
This is a program for you to change, for you to recognize your true nature, and to realize the world is just doing what it has to do, and you are the one that needs to change. When you are ready to change, and to change with the simple steps provided in this book, you will become more assertive, more comfortable with the world, and above all, pain free.
If this book resonated with you, made you consider things, made you change a little bit, then read it again as that new person, because it will change you again.
Ask people to forward and share if they like the book.
How can I make it aesthetically better?
Whatever method you use will lead to this method
Show the passage number in the ui-bar - I think I got this label to work
Like learning to ride a bycicle you can't read and be able to do it. - added 10/22/24
Chinese trap analogy
Truman show is like vanilla life - just perfect
Story of two men fighting - we need to get to the point of emotions, someone asked if it affects those not in pain and the answer is a definite yes.
Imagine axing a tree, how would you do it to release maximum emotions
Old Cover
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║│ HEAL YOURSELF FROM CHRONIC PAIN │║
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║┌──────────────────────────────────────┐║
║│ The Absolute Basics │║
║└──────────────────────────────────────┘║
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║ Vj ║
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║ (put Begin in double sq brackets here) ║
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</pre>
I had previously been confused about having to change my personality traits, and your program reassured me that I don't have to do that. The best thing about your program for me is the emotion meditation. It 100% keeps me out of story telling mode, so this is the first time I've actually grasped how to feel emotions without thinking about them. That is absolutely amazing. I mentioned skin issues and to be honest, that has not improved yet, but I will keep going with the program...I understand it takes time. I think I mentioned to you I had back pain and sciatica years ago, but I didn't mention that the sciatica comes back when I'm stressed or go kayaking (it lasts for a few days and then moves on so not a big deal).
I went kayaking last week for the first time with NO sciatica afterwards. I was so surprised that I went a second time and again, no sciatica. My husband and I also had an argument last week, and that usually causes me tension afterwards, but I was fine. So I'm seeing results and will definitely continue with the daily journaling and emotional meditation. Your program is excellent!<h1>INTRODUCTION</h1>
This is an //intentional// book. It's probably different than any self healing book that you have read. The focus of the book is to guide you to take the actions needed to heal yourself. Thousands have healed themselves with just this //basic information// and you can too. The book offers a natural and safe self-healing approach for chronic pain, requiring nothing more than YOU.
[[Continue->Begin1]]<h1>Overlap of the Physical and Emotional</h1>
Here are at least 100 phrases in the english language referring to the mind body connection. This list further highlights that the parts of the brain that feel emotions and physical pain overlap.
Get off my back
Let’s blow off some steam
That hit a nerve
Get off my chest
My head is exploding
Stop breaking my back
I feel like throwing up
Stop breathing down my neck
My throat was dry
I can't stand them
I have knots in my stomach
I have butterflies in my stomach
I’m dying of embarrassment
I have stage fright
I have a lump in my throat
I can feel it in my gut
My stomach is in knots
My heart aches
They are a thorn in my side
They are a pain in the neck
They are a pain in the butt
They give me a headache
They get on my nerves
They make my blood boil
They set my nerves on edge
They rub me the wrong way
They send shivers down my spine
They send chills down my spine
They make my skin crawl
They make me feel ill
They make my stomach turn
They push my buttons
They get under my skin
They wind me up
They make my blood pressure rise
They make my insides churn
They make my heart skip a beat
They cause my heart to race
They leave a bad taste in my mouth
They make my heart heavy
They weigh on my mind
They are suffocating me
They make me weak in the knees
They take my breath away
They drain the life out of me
They have a stranglehold on my heart
They give me cold sweats
They keep me on pins and needles
They make my hands clammy
They leave me feeling empty inside
They make my chest tighten
They give me goosebumps
They twist my insides
They make me feel on edge
They leave me feeling numb
My heart is pounding in my chest
That’s a weight off my shoulder
Thats a load off my mind
Give someone the cold shoulder
Shoulder the blame
A chip on your shoulder
Carrying the weight of the world on one's shoulders
Get cold feet
I’m falling apart
Pull yourself together
Pain in the back.
Pain in the ass
Getting on my nerves.
He gives me a headache
Get a load off my shoulders
I’ve been worried sick about you.
My knees are shaking
Jumped out of my skin
Losing my hair over this
No skin off my back
Bent out of shape
On pins and needles
Makes your blood boil
Foaming at the mouth
Hanging your head
Shaking like a leaf
Blood runs cold
Have a sinking feeling
Woke up on the wrong side of the bed
Go to pieces
Come apart at the seams
Bear the brunt of the news
Seeing red
Kick in the teeth
Wear your heart on your sleeve
Eat your heart out
Cry your heart out
Pour your heart out
Drive someone up the wall
Bang your head against the wall
Fly off the handle
Bone of contention
Stab someone in the back
Get something off your chest
Make me sick to the stomach
Makes me want to throw up
Breathe down someones back
I have a heavy heart
I have butterflies in my stomach
I have a sinking feeling in the pit of my stomach
I feel a tightness in my chest
I have a heavy weight on my shoulders
I feel a chill down my spine
I have a flush of heat in my face
I feel a sudden pang in my stomach
I have a sense of dread in the pit of my stomach
I feel a tightness in my jaw
I have a numb feeling in my face
My ears are ringing
I feel a shiver down my spine
I have a sense of foreboding in the pit of my stomach
I have a heavy burden on my mind
I have a warm glow in my cheeks
I feel a sudden pang of sadness in my chest
I have a sense of anxiety in the pit of my stomach
There’s no need to get hung up on this
We got off on the wrong foot
He’s having cold feet
I feel shaken up by what I saw.
I’m completely rattled by what happened.
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[[Testimonials]]
[[Emotional Meditation->PreEmotionalMeditation]]
[[Feedback]]
[[Contact Me]]
[[Copyright]]
[[Yes I have read the whole book and I'm ready to give my feedback]]
[[No I have not read the whole book but I'm ready to give my feedback anyway|Yes I have read the whole book and I'm ready to give my feedback]]
<iframe src="https://docs.google.com/forms/d/e/1FAIpQLSfGyrPrs188ErKnf8R6J2thM7mQhvJbaB6eMdbypKnjLRGr8w/viewform?embedded=true" width="640" height="1237" frameborder="0" marginheight="0" marginwidth="0">Loading…</iframe> The best thing about your program for me is the emotion meditation. It 100% keeps me out of story telling mode, so this is the first time I've actually grasped how to feel emotions without thinking about them.
I went kayaking last week for the first time with NO sciatica afterwards. I was so surprised that I went a second time and again, no sciatica. My husband and I also had an argument last week, and that usually causes me tension afterwards, but I was fine. So I'm seeing results and will definitely continue with the daily journaling and emotional meditation. Your program is excellent!
-M.L.<div style="position: relative; text-align: center; display: inline-block;">
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<h1>The Rope of Emotions</h1>
Here is a visualization of the process. Imagine that the emotions are on a rope and you are pulling the rope. You can only feel the emotion that your hands are touching on the rope. So you label this emotion, and then you pull the rope, and then your hands feel the next emotion, and you label that one, and so on.
There is no rule to this. The same emotion may come up. A new one may come up. A previous emotion that had come up may return. Just trust the rope is presenting you with what you are feeling right now, and keep labeling. Trust the rope. It will get you to safety if you just allow this process. Remember NOT to filter out anger and rage.
<div style="position: relative; text-align: center; display: inline-block;">
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<img src="emotional-rope.jpg" alt="Cover" style="width: 100%; height: auto;"/>
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[[Let's create this into screen by screen easy to follow steps]]
You can contact me via the [[feedback form->Feedback]].
You can leave comments and your email address and I will reply to you directly.<h1>But wait!</h1>
Before we begin, are you sure you want to read this book?
The consequence of reading this book shall help you become pain free but you may have a different experience of life after this. Watch this 30 second clip from the series "The Big Bang Theory" and decide if you really want to continue?
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[[YES despite watching this video, I really want to get better!->Are you suffering from chronic pain]]
[[No this is not for me, I'm out of here->Short exit]] <h1>Usage Tips</h1>
The sidebar on the left can be used to go back to a previous page.
It can also be used to save or load your reading position.
On a mobile device, the sidebar might need to be expanded using the arrow on the top left.
You can also save your position in the book to return at a later time. This is accesible on the sidebar. You can save the location to the browser cache or to your harddrive.
[[Continue->Begin3]] <h1>Are You Ready?</h1>
Please only proceed to the Emotional Meditation if you have already read the book in sequence. This link is intended for quick access to the Emotional Meditation after you have completed the book.
[[Yes I have already read the book in sequence->preparation for the emotional meditation.]]
Otherwise, please press the back arrow in the top left of the menu to return to your location in the book because reading the book in sequence will make the emotional meditation much more powerful.
<h1>Educational Use of Media Clips</h1>
We utilize clips from popular TV shows and films under an educational copyright license. These clips are strictly used for educational purposes. We neither endorse nor disapprove of the content presented in these media clips.<h1>What Was Going In Your Life?</h1>
So now to you, what was going on in your life when your pain began?
You may recall you previously touched on and [[answered this question.|Ok, I get it, my emotions dissipate when I am feeling safe]]
Now its time for you to answer this question in great detail.
Take an hour or however long it takes to do this exercise.
Take out pen and writing pad and start writing (if you're more comfortable using a computer that is fine, however there is something visceral about pen and paper that can be beneficial).
Answer this question:
What was going on in your life when your pain first began?
What was out of your control?
It could be one of these, or something else:
<ul>
<li>A relationship loss (like Sheldon)</li>
<li>A significant financial loss</li>
<li>An illness of a loved one</li>
<li>A death of a loved one</li>
<li>A career change or loss</li>
<li>A significant life change (pregnancy, marriage, business etc)</li>
<li>Concerns about aging/mortality</li>
</ul>
Be //very// honest with yourself.
Unfilter and uncensor what you are writing.
It is only for you. Write whatever comes up. You are going to rip this up afterwards.
If you're ok with other people reading what you've written you have probably not been honest. Let your mind flow freely and pour your heart out. Activate your feeling brain while doing this exercise. Notice all the emotions that come up, and especially don't filter out anger. Rewatch the previous video if you need to.
[[Continue only after you have spent the necessary time processing what happened]]
<h1>Labeling Emotions</h1>
In this video clip, Sheldon usually becomes difficult to calm down when he is upset (ignore the German subtitles). Fortunately Penny discovers that by labeling his emotions he feels better. Watch this video and take note of what emotion is labeled. Notice how the character Sheldon feels after the emotion is labeled and acknowledged.
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Watch this clip again if you need to. This is a simple and powerful technique. You will be utilizing this technique in the emotional meditation to label <i>your own emotions</i> and then acknowledge them yourself. You are going to use this technique heal yourself and I will give you specific details on how to do this.
[[Continue->ProgramRecap]] <h1>Program Recap</h1>
Before we start it, let's recall the main points of this program:
<ul>
<li>The parts of the brain that experience emotional pain and physical pain overlap</li>
<li>100% percent of pain is experienced by the brain</li>
<li>Physical imperfections, usually attributed to the cause of pain, are common across the population</li>
<li>Emotions are expressed as sensations in the body (e-motion)</li>
<li>Chronic pain originates from a significant event that is out of your control</li>
<li>As a result of this event you feel overwhelmed and leave some emotions unprocessed</li>
<li>The repressing of emotions becomes a habit and now regular daily experiences can start to trigger your pain</li>
<li>Pain dissipates when unprocessed emotions are experienced AND you are feeling safe</li>
<li>Understanding the exact detailed cause of the pain is not necessary, only doing the solution is necessary</li>
</ul>
If you're comfortable with this, let's move on to the emotional meditation and describe the process.
[[Tell me about the emotional meditation]]<h1>How do you feel about anger?</h1>
Choose one of the following links:
<<link "I am never angry">>
<<run trackDecision("I am never angry")>>
<<goto 'Anger avoidant'>>
<</link>>
<<link "I avoid being angry because its pointless">>
<<run trackDecision("I avoid being angry because its pointless")>>
<<goto 'Anger avoidant'>>
<</link>>
<<link "I am afraid of being angry because I may lose control of myself">>
<<run trackDecision("I am afraid of being angry because I may lose control of myself")>>
<<goto 'Anger avoidant'>>
<</link>>
<<link "I have seen people get angry and I never want to be like that so I avoid anger">>
<<run trackDecision("I have seen people get angry and I never want to be like that so I avoid anger")>>
<<goto 'Anger avoidant'>>
<</link>>
<<link "I allow myself to feel anger but I take no action when feeling anger">>
<<run trackDecision("I allow myself to feel anger but I take no action when feeling anger")>>
<<goto 'Anger accepting'>>
<</link>>
<<link "I am comfortable with experiencing anger whenever it comes up and just sitting with it">>
<<run trackDecision("I am comfortable with experiencing anger whenever it comes up and just sitting with it")>>
<<goto 'Anger accepting'>>
<</link>><h1>What it looks like once you allow the emotions</h1>
What does it look like when you are aware of ALL your emotions? Once again, I share with you a short clip with Sheldon where he experiences anger. Notice the question that triggers him. Then notice the internal processing in his mind as he imagines how he feels. Listen to the tone of his voice as he expresses himself at the Grand Canyon. And then notice the final result of his answer back to his room-mate, once he has allowed himself to experience the rage. He has become the TinMan with a heart.
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This video is an excellent example of how you can handle things that trigger you. Feel the emotions first. Only then make the decisions and take any actions. The mistake most people make is block the negative emotions, take harmful actions first in an effort to make themselves feel better. This is why anger and rage are misunderstood. Most people don't allow themselves to feel anger and rage first, and then make the decision afterwards. You may have heard frequently, cool off first, calm down, then take action. Well this exactly what healing yourself is all about. Allow all emotions. Once the emotions have calmed down, then take action.
[[Now lets cover the final aspect of your healing->Let's talk about exercise]]<h1>Healing Freely</h1>
Offered at no cost, this book embodies countless hours of hard work, creativity, and passion. It's free not because it lacks value, but because healing knowledge is so important that it deserves to be shared freely.
This free availability is a gift to encourage your exploration—not a sign of lesser worth. In return, I ask for your sincere engagement which will sustain the spirit in which this book was created.
Let this book be your guide to your healing.
[[Continue->Begin2]]<h1><i>DO</i> to Understand</h1>
Like learning to ride a bicycle <span class="big-text">🚴</span>, you cannot just read about how to ride.
You must get on the bicycle several times to be able to learn to ride it and often you may fall. Persistence is the key.
So plan to set aside a couple of hours to <i>fully engage</i> in the experiences described in this book and then set aside some time for a daily practice to master the techniques<span class="secret-dot"><a data-passage="Let's talk about what to do next">.</a></span>
[[Continue->Begin4]]
[[Feedback]] from you is invaluable, and this book is continually refined based on your insights and updates<span class="secret-dot"><a data-passage="Book Dedication">.</a></span>
This book is completely anomymous and no personal data is requested or collected.
I wish you an insightful and transforming read<span class="secret-dot"><a data-passage="I have experienced all of these emotions at some point in my life">.</a></span>
[[Let's Begin->SheldonTinman]] <h1>Why Focus on the Solution?</h1>
The honest answer from me is that the exact cause of the pain is still up in the air. There are many theories, but the good news is, it is completely unimportant to understand the reason why, the most important thing is to do DO THE SOLUTION. What I can tell you for sure is that the SOLUTION WORKS. Thousands have healed themselves using the solution.
It's like gravity. We still don't understand how gravity works. But I know that I can jump, catch a baseball or toss a coin into a wishing well - I know how to do the solution <i>without knowing</i> how gravity is working.
So will you now make a decision:
[[I am willing to do the solution without understanding the cause]]
[[I cannot apply the solution without understanding why I'm in pain->Stop]]<h1>Phantom Limb Pain</h1>
To emphasize just how much our experience of pain is controlled by the brain, consider phantom limb pain. Amputees sometimes feel pain in a limb that no longer exists. This occurs because the brain still perceives pain, even in the absence of actual physical signals—it's merely a perception of danger.
This mechanism also explains why painkillers can stop being effective: the brain might still interpret the presence of pain despite blocked signals.
[[Continue->PhoneVibrate]] <h1>Phone Vibrating</h1>
Here’s an intriguing phenomenon: have you ever felt your phone vibrating in your pocket, only to find no new messages—or sometimes, no phone at all? This is another example of how the brain interprets sensory inputs, sometimes erroneously.
These insights into sensory and pain science underscore a fundamental point: all pain is a product of brain activity.
[[Ok, I buy into the fact that 100% of pain is experienced by the brain]]
[[Sorry, this is hard for me to swallow that 100% of pain is experienced by the brain->Stop]]
<h1>The Most Important Question</h1>
The most important question people fail to ask their doctor is: "Are there other people with similar defects to mine and they have no pain?"
There are many kinds of physical defects that are common across the population and cause no pain. Some are just normal signs of aging. If you've been told a physical defect is causing the pain, it behooves you to ask if there are people with the same defect and are not having pain. Have you asked your doctor this question?
[[Continue->NEJMStudy]]
<h1>NEJM Published Study</h1>
Such a study was done in the New England Journal of Medicine (NEJM) showing that <i>2 out of 3 people with no pain have spinal defects normally attributed to causing pain</i>. 2 out of 3 people is huge. Please reread this sentence to allow the gravity of this finding to sink in. Quite often the defect discoverd in your body is very common across the general population without presenting pain.
[[I am open to the fact that my physical defect may not be causing the pain]]
[[Its hard for me to imagine that my MRI defect is a normal thing among the population->Stop]]<h1>Just Notice The Feelings</h1>
And what if at the same time being a perfectionist, you are also hard on yourself, how would you feel? Or you're sensitive to criticism and someone criticizes you? And so on...
The secret to healing is to notice the feelings that come up as we navigate through our lives. That's all there is to it. It's simple but not easy. Don't worry, I will show you a simple technique for you to start practicing yourself to notice all your feelings that come up.
[[I want to learn more about noticing all my feelings so I can end my pain]]
[[I don't believe it can be as simple as noticing my feelings to end my pain->Stop]]
<h1>Pain, Burning, Tingling, Numbness, Weakness</h1>
These symptoms can include: Pain, burning, tingling, numbness and weakness. I have written this guide so that people can hone in on the root solution without spending months and years trying to change themselves. There are 1000's of methods and techniques out there, and in my opinion, they take a convoluted path to get to this very simple point. You can save yourself a lot of time and money and get to this solution yourself very quickly.
I have used this exact process to heal myself and helped several others to heal themselves. All you need to do is allow yourself to follow this same path.
[[Ok, tell me more how I can notice my feelings to end my pain]]
[[This is baloney. I feel my feelings perfectly fine and I don't believe this is the way out->Stop]]
<h1>E-Motion</h1>
The word "emotion" comes from the Latin root "emovere" which means "a moving out, a stirring up, to move." The term reflects the idea that emotions involve an internal stirring or movement of the body.
If I break down the word emotion, I get e-motion. Electricity is generated by nerves in the body, this electricity transmitted by the nerves goes into the body muscles causing motion. Hence the word emotion. I made this up, but I hope you can see the significance of this word.
[[Yes, I can relate to this, emotions are experienced by noticing sensations in the body]]
[[No, I am not able to relate to emotions being sensations in the body]]
<h1>Emotions Dissipate When You Are Safe</h1>
Another example could be someone cutting you off on the road. Initially there may be fear and excitement to avoid the crash. After you are safe, there may be some anger or resentment towards the other driver for being so careless. But after a little while your emotions will dissipate and this will just be a fun story to tell your friends.
The most important thing to understand is that safety helps emotions to dissipate.
[[Ok, I get it, my emotions dissipate when I am feeling safe]]
[[I don't get that my emotions dissipate when I am feeling safe->Stop]]
<h1>Events Out Of Your Control</h1>
Some of these events that can be out of your control are:
<ul>
<li>A relationship loss</li>
<li>A significant financial loss</li>
<li>An illness of a loved one</li>
<li>A death of a loved one</li>
<li>A career change or loss</li>
<li>A significant life change (pregnancy, marriage, business etc)</li>
<li>Concerns about aging/mortality</li>
</ul>
This combination of unprocessed emotions that makes you feel unsafe and leads to pain in some part of the body. The pain continues for years and you mistakenly assign various external triggers to the pain.
Think back to when your pain first began. Can you relate that at least one of the events above listed happened to you?
[[Yes at least one of the events above happened to me->Continue telling me more about significant events]]
[[No, nothing significant changed in my life]]