One-Belief-at-a-Time Worksheet
The Work — A Written Meditation
On the line below, write down a stressful concept about someone (alive or
dead) whom you haven't forgiven one hundred percent. (For example, “He
doesn’t care about me” or “I did it wrong.”) Then question the concept in
writing, using the following questions and turnarounds. (Use additional
paper as needed.) When answering the questions, close your eyes, be still,
and go deeply as you contemplate. Inquiry stops working the moment you
stop answering the questions.
The Work — A Written Meditation
On the line below, write down a stressful concept about someone (alive or
dead) whom you haven't forgiven one hundred percent. (For example, “He
doesn’t care about me” or “I did it wrong.”) Then question the concept in
writing, using the following questions and turnarounds. (Use additional
paper as needed.) When answering the questions, close your eyes, be still,
and go deeply as you contemplate. Inquiry stops working the moment you
stop answering the questions.
Belief: ________________________________________________________________________
1. Is it true? ________
• The answer is a “yes” or a “no” only.
• If your answer is "no," continue to question #3.
2. Can you absolutely know that it’s true? ________
3. How do you react, what happens, when you believe that thought?
________________________________________________________________________________
________________________________________________________________________________
Use any of the following sub-questions that apply.
• What emotions happen when you believe that thought? (Depression, anxiety, etc.
If needed, an Emotions and Reactions List is available on www.thework.com.)
• Does that thought bring peace or stress into your life?
• What images do you see, past and future, when you believe that thought?
• Describe the physical sensations that happen when you believe that thought.
• How do you treat that person and others when you believe that thought?
• How do you treat yourself when you believe that thought?
• What addictions/obsessions begin to manifest when you believe that thought?
(Alcohol, credit cards, food, the TV remote?)
• Where and at what age did that thought first occur to you?
• Whose business are you in mentally when you believe that thought?
• What’s the payoff for holding on to that belief?
• What do you fear would happen if you didn’t believe that thought? (Later, take this
list of fears to inquiry.)
• What are you not able to do when you believe that thought?
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(Continued on back)
www.thework.com
The One Belief At-A-Time Worksheet (continued)
© 2009 Byron Katie, Inc. All rights reserved. www.thework.com
Belief you are working on: ___________________________________________________
4. Who would you be without the thought? __________________________________
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Additional follow-ups:
Close your eyes and observe, contemplate. Who or what are you without that
thought?
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Turn the thought around. (Example of a statement: He hurt me.)
Turn it around to the opposite. (He didn’t hurt me.) ________________________
How is this turnaround as true as or truer than your original statement? (For “He
didn’t hurt me” or “He helped me,” exactly how did he not hurt you? How specifically
has he helped you?) Give at least three specific, genuine examples:
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Turn it around to the self. (I hurt me.) _____________________________________
How is this turnaround as true as or truer than your original statement? (For “I hurt
me,” exactly how did you hurt yourself in this situation? In other situations?) Give at
least three specific, genuine examples: _____________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
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Turn it around to the other. (I hurt him.) ___________________________________
How is this turnaround as true as or truer than your original statement? (For “I hurt
him,” exactly how did you hurt him in this situation? In other situations?) Give at
least three specific, genuine examples: _____________________________________________
___________________________________________________________________________________
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