“INNER GUIDANCE EXERCISES”

Instructions: Obstacle Squash

Choose only one of the two versions below, than follow the steps given in the video. Do one version, either version 1 or 2, fully and completely, before doing the other version. 

Version 1: SHIFTING DISEMPOWERING OBSTACLES TO GUIDANCE:
In one hand, imagine what is in the way of Guidance (EX: disempowering emotion, belief, attitude, state, etc…). In the other hand, imagine the opposite, more empowering emotion, belief, attitude, or state. 

Version 2: INTEGRATION / DECISION TOOL: (Bonus track):
In one hand, imagine the first item you want to integrate (EX: Living in Boulder). In the other hand, imagine the other item you want to integrate (EX: Living in Hawaii). 

Remember to go back and forth between each hand, noticing the answers to the questions below, seeing, hearing and feeling what is in each hand. Go back and forth from the right hand to the left hand with each question. 

Visual

  • What do you see in your right hand? Describe.
  • What do you see in your left hand? Describe.
  • Is the picture in your right hand moving or still?
  • Is the picture in your left hand moving or still?
  • Is the picture in your right hand color or black and white? If color, what color?
  • Is the picture in your left hand color or black and white? If color, what color?
  • Does the picture in your right hand have a shape? If so, what shape?
  • Does the picture in your left hand have a shape? If so, what shape?
  • Is the picture in your right hand moving or still?
  • Is the picture in your left hand moving or still?
  • Is the picture in your left hand 3d or 2d?
  • Is the picture in your right hand 3d or 2d?
  • Is the picture in your right hand clear or hazy?
  • Is the picture in your left hand clear or hazy?
  • Is the picture in your right hand bright or dim?
  • Is the picture n your left hand bright or dim?

Auditory – Voices / Sounds

Listen to what is in your hands.

  • Is there a voice and / or sound in your right hand? Describe it. 
  • Is there a voice and / or sound in your left hand? Describe it.
  • If there is a voice and / or sound:
  • In your right hand, is it loud or quiet?
  • In your left hand, is it loud or quiet?
  • In your right hand, is it high or low pitched?
  • In your left hand, is it high or low pitched?
  • In your right hand, does it have a rhythm?
  • In your left hand, does it have a rhythm?
  • In your right hand, is it constant or does it have a duration?
  • In your left hand, is it constant or does it have a duration?
  • In your right hand, describe it’s tone?
  • In your left hand, describe it’s tone?
  • In your right hand, does it have a tempo?
  • In your left hand, does it have a tempo?

Kinesthetic / Feeling:

  • Feel what is in your hands. 
  • Describe the feeling on your right hand.
  • Describe the feeling on your left hand. 
  • Does what’s in your right hand have a weight, heavy or light?
  • Does what’s in your left hand have weight?
  • Does what’s in your right hand have a temperature (hot or cold)?
  • Does what’s in your left hand have a temperature (hot or cold)?
  • Does what’s in your right hand have a texture (rough, smooth, other)? Describe.
  • Does what’s in your left hand have a texture (rough, smooth, other)? Describe.
  • Is what’s in your right hand moving or still?
  • Is what’s in your left hand moving or still?
  • Does what’s in your right hand have a vibration?
  • Does what’s in your left hand have a vibration?
  • Does what’s in your right hand have pressure?
  • Does what’s in your left hand have pressure?
  • Is there a taste in the right hand? Describe it.
  • Is there a taste in the left hand? Describe it.
  • Is there a smell in the right hand? Describe it.
  • Is there a smell in the left hand? Describe it.

Listening to Your Pretender Voices

Auditory: When you hear a voice that isn’t guidance, ask these questions about the qualities of the voice:

  • Volume: Loud or quiet or something in between
  • Tone: What kind of tone does it have? Describe.
  • Pitch: Frequency – high, low pitch or something in between?
  • Location in Space: Where is the voice specifically?
  • Timbre?
  • Tininess?
  • Movement: does it move around is it in one place?
  • Duration: is it constant?
  • Tempo: Is the tempo slow, fast or something in between?
  • Rhythm: Does it move with a particular rhythm?
  • Echo: Does it have an echo?

Distinctions of Inner Guidance Exercise

Visual:   Is there a picture(s)? If so, ask these questions about the qualities:

  • Is it a movie or a still shot?

  • Is it panoramic or a framed picture?

  • Where is the picture located? Up or down, left or right, in front or behind you? Distance?

  • Is it color or black and white?

  • Is it bright or dim?

  • What size is the picture?

  • Is it clear/sharp or fuzzy or something else?

  • Is it 3D or 2D?

  • Notice if you see yourself in the picture or if you are looking out of your own eyes?

Auditory:  Is there a voice or sound? If so, ask these questions about the qualities:

  • Volume: Loud or quiet or something in between

  • Tone: What kind of tone does it have? Describe.

  • Pitch: Frequency – high, low pitch or something in between?

  • Location in Space: Where is the voice specifically?

  • Timbre?

  • Tininess?

  • Movement: does it move around is it in one place?

  • Duration: is it constant?

  • Tempo: Is the tempo slow, fast or something in between?

  • Rhythm: Does it move with a particular rhythm?

  • Echo: Does it have an echo?

Kinesthetic:  Is there a Feeling in your body? If so, ask these questions about the qualities:

  • Where in your body is it located?

  • Does it have a temperature? (IE hot, cold, other)

  • What is the texture? (IE – rough or smooth)

  • Does it have a vibration?

  • Does it have pressure?

  • What is the weight? (IE light or heavy)

  • Is it steady or intermittent?

  • What is the density of the sensation?

  • Is it moving or still? If moving, from where to where?

  • What is the duration? Is it constant or does it come and go?