THE CORE STATE EXERCISE
Action will remove the doubt that theory cannot solve.
This Core Transformation exercise works most easily with two people when you are first experiencing the process. One person is the “explorer” and the other is the “guide.” The explorer picks something to work with, and the guide reads the script of the exercise.
If no one is available to assist you and you want to do it on your own, you can play both roles, shifting back and forth between being the guide reading the core transformation instructions and being the explorer of your inner experience.
You (explorer) can prepare for the Core Transformation by making yourself physically comfortable, relaxing, and turning within. This Core transformation process is usually easier with your eyes closed. As you ask the questions internally, pause and be aware of any response. You may get a picture, a sound, a voice, and/or a feeling. As you get closer to the Core State, your responses are likely to have a strong feeling component. If you think you have a response but you are not sure, you can ask the part, “Is your response this? Or is it something else?”
The Core transformation guide can facilitate the process by talking a little more slowly than normal, with a soft tone of voice. Pause after each instruction to give the explorer time to respond internally. Write down the key words or phrases to track the Intended Outcomes of the explorer. When you are the explorer, you can let the guide know if you want to go faster or slower.
If you are doing the exercise on your own you’ll want to have paper and something to write with, so you can keep track of your Intended Outcomes.
If you are the guide, notice that when we have put a phrase or sentence in italics in the following instructions, you do not need to read it out loud.
Step 1. CHOOSING A PART TO WORK WITH
- Identify the part you want to work with. Pick something you feel, think or do that you don’t like. The first time you do the exercise, pick something that is mild to moderate in intensity. Write this down in a word or two. We will refer to this as [behavior, feeling or response XJ in this script, and you can fill in what this part does.
- When, where, and toward whom do you have this [behavior, feeling or response X]? Write down the answer in a few words.
Experiencing the Part
- Take a moment to close your eyes, relax and turn within. Mentally step into a specific incident in which [behavior, feeling or response X] occurred. As you enter this experience, relive the incident, and begin to notice your inner experience. You may notice inner pictures, sounds, and feelings that go along with this experience.
Since you did not consciously choose [behavior, feeling or response X], it is as if a part of you did. You can begin to sense where that part of you “lives.” Do you feel the feelings most strongly in a certain part of your body? If you hear an inner voice, where is the voice located? If you see inner pictures, where in your personal space do you see them? Gently invite the part into your awareness. If the part is in your body, you may want to put your hand on the area where you sense the part most strongly. This can help you welcome and acknowledge the part.
Receiving and Welcoming the Part
Receive and welcome this part of you. Even though you don’t know what the purpose of this part is, you can begin thanking it for being there, because you know it has some deeply positive purpose.
Step 2. DISCOVERING THE PURPOSE/FIRST INTENDED OUTCOME
- Ask the part of you that [X’s], ‘‘What do you want?” After asking, notice any image, voice or sound, or feeling that occurs in response. You may get the answer instantly. Or, sometimes it takes the part a little while to find its purpose-that’s OK-this is a new experience for the part, so give it some time if it needs it.
Write down the answer you get from the part. This is your first Intended Outcome. Thank the part for letting you know. If you like the part’s Intended Outcome, thank it for having this Intended Outcome for you. Sometimes the first Intended Outcomes that emerge don’t seem to be positive.
However, by continuing to ask the part what it wants, positive purposes always emerge. It is important to include and acknowledge any negative outcomes that emerge. The outcomes that we don’t like will be transformed before we finish with the process.
Step 3. DISCOVERING THE OUTCOME CHAIN
1 – Ask this part of you, “If you have [Intended Outcome from previous step], fully and completely, what do you want through having that, that’s even more important?” Wait for a response. Thank this part for having this Intended Outcome for you. Write down this Intended Outcome.
2 – Repeat Step 3a until you get to the Core State. Each time, you’ll get a new Intended Outcome and write it down. Each time you ask the question you’ll use the new Intended Outcome.
Step 4. THE CORE STATE: REACHING THE WELLSPRING WITHIN
When you reach the Core State, take the time to experience it and enjoy it fully; then go on to step 5. [If you’re not sure you’ve reached the Core State, see the “Criteria for Core States” box below.]
Step 5. REVERSING THE OUTCOME CHAIN WITH THE CORE STATE
- Somehow our inner parts get the idea that in order to experience core states of being, they first have to go through a whole series of Intended Outcomes. Unfortunately, this doesn’t work very well. We don’t experience our Core States very often when we go about it that way, because a Core State of beingness is not something that it is possible to earn or to get through actions. The way to experience a Core State is just to step into it and have it.
- General: Invite this part to step into [Core State] now, and ask your part, ‘‘When you just have [Core State] as a beginning, as a way of being in the world, how does already having [Core State] make things different?” Pause to give the explorer time to enjoy the experience.
- Specific: Let the Core State transform each of the Intended Outcomes, one at a time, beginning with the one next to the Core State. Ask the part, “How does already having [Core State] as a way of being transform or enrich [Intended Outcome]?” Pause each time to allow the explorer time to enjoy and integrate the experience. [You’ll find more about how to transform each intended outcome in the box “Transforming Your Intended Outcomes” below.]
- Transforming the Original Context: When you have asked about each of the Intended Outcomes in sequence, you are ready to discover how the Core State transforms the limitation you began with. Ask the part, “How does already having [Core State] as away of being in the world transform your experience [in the context where you used to X]?” Give the explorer time to enjoy the difference. If the original unwanted behavior, feeling or response is not satisfactorily changed, this is most likely a signal that you need the additional steps taught in Section III and IV.
CRITERIA FOR CORE STATES
Having clear criteria for recognizing a Core State is important, because without this, people tend to stop eliciting the Outcome Chain either too soon or too late. If one does either, the process does not work as well. You can tell you have arrived at the Core State by the following characteristics:
1 It is always a state of beingness, in contrast to doing or having or knowing’ or relating. People use many different words to describe these states. Most Core States are something similar to beingness, peace, love, OKness, and oneness.
2 It is not dependent on others, like, “appreciation from others” or “love from others.”
3 It is not reflexive like, “loving myself.”
4 It is not a specific emotion, such as confident, hopeful, satisfied, courageous, or proud.
5 When you do step 3a with the Core State, one of two things will happen: i) the part can go no further, ii) The part begins to describe the consequences of having the Core State, such as, “My whole life will be different.”
6 Physical changes take place, such as relaxation, skin color changes, changes in breathing, and changes in tempo. If you are doing this yourself you will probably notice a strong change in the way you feel. (Some people find that although they like their Core State, they don’t feel it as fully as they want to. This usually means there are other steps in the process that still need to be taken. We will show you how to take those steps in Sections III and IV.)
TRANSFORMING YOUR INTENDED OUTCOMES
The question in step 5c is the “generic” way of transforming Intended Outcomes. In some cases you will need to vary this question:
1 Dependent Intended Outcome: When an Intended Outcome is dependent on other people, such as “appreciation from others,” or “being loved,” you’ll ask the part two questions:
“How does already having [Core State] transform your experience when you are getting [dependent Intended Outcome]?”
“How does already having [Core State] transform your experience when you are not getting [dependent Intended Outcome]?”
Example: Intended Outcome of “Appreciation from Others”
“How does already having Oneness as a way of being transform and enrich your experience of receiving appreciation from others?”
“How does already having Oneness as a way of being transform a situation where another person is not able to appreciate you?”
Example: Intended Outcome of “Being Loved”
“How does already having Peace as a way of being radiate through your experience of receiving love?”
“How does already having Peace as a way of being transform situations when another person is not able to give the love that they have inside?”
Negative Intended Outcome: When an Intended Outcome does not serve you well, such as “revenge” “control” or “being perfect,” ask the part, “How does already having [Core State] trans-form this whole area that used to be [negative Intended Outcome]?”
Example: Intended Outcomes of “Revenge” and “Control”
“How does already having Beingness radiate through and transform this whole area that used to be revenge?” “
“How does already having Oneness transform this whole area that used to be control?”
Working With the Core Transformation Process
Now you have completed the Core State Exercise once. You have done the first five steps of the ten-step Core Transformation Process. Whether you noticed a lot of change or a little change, or even no change this first time through, we want you to know how to get more from this book. The new steps added in later chapters will enrich your experience significantly.
Many people have reported that their response becomes fuller or more complete as they do the process several times. Our unconscious begins to understand what the Core Transformation process is all about, and the inner pathway to the Core States becomes more obvious and automatic. This is much like the way water flowing over the same ground creates a deepening channel over time.
This is an edited excerpt from this phenomenal book, highly recommended to read the entire process. Please feel free to get in touch with me to have this process experience for yourself. I can guide you through the Core Transformation process, having participated in it many times with clients for successful outcomes!