After a minute or two, switch to auditory (sound) awareness. Do the same thing. Perhaps you'll notice the sound of the ventilation system, cars driving by, a muffled voice in the next room, and so on. Next, switch to sensory/kinesthetic awareness. Notice the sensation of the bottom of your thighs being supported by the chair. Feel the temperature of the air on your skin, the weight of your jewelry, or the tightness of your clothes. Don't judge or analyze; just feel.
That's all there is to it. What do you notice? Among other things, you'll feel calmer, your mind will be quieter, and your attention will land more in the present moment and not stuck in the past or the future. This comfortable feeling is good preparation for the next step in the centering process. Remember how good it feels to be grounded.
Identify Your Strengths
Think of a time in the past when you encountered a situation that was challenging or downright difficult, but you ended up successfully achieving your goal. Take a minute to close your eyes and breathe slowly and gently. As you calm down, it becomes easier to identify your strengths. Let yourself drift back to an earlier time in your life when you overcame a big challenge.
Remember as many details as possible about the obstacles you faced. Now, review everything you did to attain your goal. As you reflect, try to identify the skills and abilities, both mental and physical, that helped you succeed. Don't be shy or modest. Feel free to acknowledge all the positive attributes that you were able to bring to bear on the problem you faced. If it is hard for you to see your own strengths, ask your friends, family, or coworkers. They are in a position to be open and honest about your strengths.
There seems to be a direct correlation between being centered and feeling confident about your strengths. If you are ungrounded, you may be temporarily blinded to your strengths. Some people perceive themselves as so weak that the very mention of personal strength evokes grief and shame. On the contrary, the more grounded you become, the greater your personal power becomes. The fact is that we all have strengths, and when we are calm, we can call upon those strengths more easily and build upon them to achieve our goals. For example, some of Dr. Weisberg's patients become so grounded and adept at self-hypnosis that they can undergo surgery using only a very small amount of anesthesia. Their centered concentration is so focused that they can voluntarily shut off the feelings in the nerves near the site of the operation.
As you review your personal resources, have something to write with nearby and list all the strengths and skills you used. Take that list and keep it in a safe place. Refer back to this list frequently as you participate in the CORE program, as you'll be using these same strengths and skills.
The following example illustrates how you can use this valuable exercise to identify your strengths and resources for healing.
Jim Identifies His Strengths
Jim was a carpenter in his thirties who suffered from chronic indigestion, gas, bloating, and abdominal pain. Dr. Weisberg invited him to remember a difficult situation when he ended up being successful so we could identify his strengths. He had no trouble coming up with an example.
Jim had been overweight all his life, but he just accepted it because his entire family was overweight. However, when Jim turned twenty-five, his new primary care physician, Dr. Taylor, changed his attitude. He convinced Jim to act by gently explaining the various health risks of being forty-five pounds overweight: a greater chance of cancer, heart disease, diabetes, immune system problems, and so on. Jim accepted Dr. Taylor's recommendations for dietary changes—including exercise and Weight Watchers—and kept at it until he lost thirty-five pounds. What's more, he's kept that extra weight off ever since.
Jim wrote down his recollections of this challenge and the inner and outer strengths that helped him reach his goal:
Once I realized I needed to lose weight, I decided to stick with this plan [decisiveness]. I stayed with it even when I didn't want to [determination, persistence]. I felt good about the helpers I had chosen to assist me: Dr Taylor, a nutritionist, personal trainer, and psychologist [faith and trust in my team]. I was able to look rationally at the problem, study the research, and understand the importance of sticking with this regimen [intelligence]. As I got used to the new diet, I'd make jokes about how I didn't even miss what used to be my favorite foods, like ice cream, bread, potato chips, and beer [sense of humor]. My girlfriend, Jill, who is now my wife, really encouraged me and cheered me on, as did my fellow members of Weight Watchers [relationship and social support]. I also realized that this was a process that was going to take some time and that the changes weren't going to take place overnight [patience, good perspective of time and change]. I also found new and interesting ways to make exercise more enticing, rewarding myself different ways for each week that I stuck with my workout schedule [creativity, giving himself positive reinforcement].
Afterward, Dr. Weisberg recited the list of strengths he found in Jim's story.
“I've known on some level that I've accomplished things before,” Jim replied, “but it's really helpful to list my strengths so directly. I'm going to be even more able to call on great resources to reach my goals this time!”
Set Your Intention
Once you have identified your strengths and resources, it's time to set your intention for healing. Many successful performers, athletes, and businesspeople use visualization and intention setting as part of their success regimen. They know that if they can set their intention and picture it, they can achieve it!
Here's how you do it. Have some paper and pen nearby. Sit in the same comfortable chair where you just got grounded. Close your eyes and take a few slow, deep breaths. Now, ask yourself: how do I look and feel in the future when I'm healed from my gut distress?
Picture a time in the future when your gut feels better.
Many people never even imagine this because they think it's impossible or they fear disappointment. But it is possible, and you can do it. Picture a time in the future when your gut feels better. What do you look like in this future image? What is your facial expression? How does your body feel when you finally have the relief you desire? What are your emotions? What activities do you see yourself enjoying? What do you notice about your level of energy when you feel this way? Pay very close attention to the details of these images. When you've finished visualizing, write down what you just pictured. You are starting the centering process, the first step in the CORE program for healing. You have already made this outcome more likely by having the courage to picture your successful outcome.
The Centered Kevin
After successfully emerging from the CORE program, Kevin was calmer and happier. He was less exhausted and had more energy. He was more hopeful about himself and his future. The bloating was significantly reduced, and he was able to stay with just one size of pants. He took great pleasure in the activities of daily living. He felt a sense of pride and accomplishment that he had learned how to regain control of his life.
“You know,” said Kevin, “I always used to hate my own guts, but now I can find that when I have a gut sensation, I can listen to it without being afraid. Sometimes my rumbling is simply telling me that I am hungry. Sometimes cramping is a sign that I ate some food that was not good for me. If my bowel movements are a little bit different, I may have been working too many hours. Now I feel more connected and more able to enjoy little things around me. I can sit and listen to music, and I hear enjoyable things in it that I never noticed before. I'm no longer preoccupied with fighting my gut.”
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