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IFS :: Exploring_Self_Empathy_and_Global_Issues via AI “audio”  description of this web page, and the actual Human condition we are all living through, on Planet Earth Today.
The Only Known Planet in the infinite universe with Life as we know it.
https://empathymatters.org/now/ifs-exercise/
  calmness, curiosity, clarity, compassion,
creativity,  courage, confidence, connectedness

Exercise March 21:

 
“The highest Spiritual Teaching is letting go.
 
~Michael Singer
 

1) Five minutes to explore and write down 3 or 4 mistaken beliefs that you hold.

 

2) Five minutes to reflect silently on these beliefs objectively, without judgment, and write down whatever comes up (e.g. feelings, thoughts, feelings insights).

 

3) Five minutes per participant to share with the group, if you would like to, and optionally receive a reflection, or feedback.

 

 

1) Check – in, to see if you are in Self.

 

Please see: Grounding

 

2) Explore any mistaken beliefs, or places in the body that might manifest as anxiety, body pain, grievances, complaints, etc.

 

3) Relax into in the highest form of human intelligence, (observation without judgment). (aka: Self)

 

4) Become aware of any protectors, acknowledge their trustworthy dedicated working role of protecting your exile,  and make a mutually beneficial agreement with them for your Self to be present in the same space with ease, and for parts not to overwhelm the Self. (AKA: un-blending)

 

5) Self check-in, notice how you feel towards a protector and it’s exile… if calm, compassion is present, then proceed… if not in calm compassion, then take a break for Self Care and grounding.

 

6) Get to know the parts within a safe space of peace, compassion, calmness and curiosity.

 

7) Create a friendly agreement with parts for a mutually beneficial  relationship.

 

8) Ask the protector or exile their age.  This can help to clarify their current perspective and the events that led to their current role.

 

9) Pause … and wait patiently… for any messages from the parts or from the Self, and for the surfacing of any mistaken beliefs. (Journal)

 

(e.g., Choosing to identity as a “part”, instead of the true Self…

 

or… IF i am vulnerable, hurt, in pain and helpless, what does this mean about me?)

 

10) Offer an optional ritual for releasing the old burden, for completion and celebration of a mutual relationship. (In IFS: a ritual can be a symbolic, internal process to help “exiles” (parts carrying pain) to release burdens and mistaken beliefs, fostering new healing and integration

 

Note: Please  see styles of attachment in relationships

 

—————————————————–

 


update via Chat GPT AI:

 

1) Grounding & Self-Check-In

 

Take a moment to center yourself and ensure you are in Self-energy.

 

2) Explore Inner Experiences

 

Notice any mistaken beliefs or physical sensations

 

(e.g., anxiety, body tension, grievances).

 

3) Practice Pure Observation

 

Stay in the highest form of human intelligence: observing without judgment.

 

4) Engage with Protectors

 

Acknowledge any protective parts and make an agreement for Self to remain present without being overwhelmed.

 

5) Assess Your Relationship with Parts

 

Check how you feel towards protectors and their exiles.  If calm compassion is present, continue. If not, pause for Self-care.

 

6) Connect with the Exile

 

Approach the exile with compassion, calmness, and curiosity in a safe internal space.

 


7) Build a Trustworthy Relationship

 

Create an agreement with both protectors and exiles for an ongoing, sustainable relationship.

 

8) Understand the Part’s Perspective

 

Ask the protector or exile its age—this can reveal insights into its role and origin.

 

9) Pause & Listen

 

Wait patiently for any messages from parts to Self and for any mistaken beliefs to surface. (e.g., Identifying with a part instead of relaxing in Self-energy (observation).

 

10) Ritual for Release & Integration (Optional)

 

Consider an optional symbolic ritual to celebrate the protectors and exiles release of burdens followed by integrate into internal family healing.

 

In IFS, rituals can facilitate transformation and solidify a new, sustainable relationship.

 

Note: Consider how attachment styles influence relationships throughout this process.

 

Exercise April 4:

Shadow Work (The Mirror)

 

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Shadow work is about becoming more aware of the unconscious aspects of ourselves—the parts that we may have repressed, denied, or overlooked. The goal is to embrace these aspects with compassion and understanding.

Here’s a simple exercise:

Shadow Work Exercise: “The Mirror”

Step 1: Set the Scene (2-3 minutes)

Find a quiet space where you can sit comfortably and won’t be disturbed. You may want to have a journal and a pen handy for reflection. Take a few deep breaths, close your eyes for a moment, and set the intention to connect with the deeper parts of yourself during this time.

Step 2: Reflect on a Trigger (5 minutes)

Think about a recent situation that triggered a strong emotional reaction—anger, frustration, jealousy, sadness, etc. It can be anything from a conversation, an event, or even something you saw on social media.

Ask yourself: What about this situation made me react so strongly?

Write down your feelings and thoughts around the event. Try to dig into the emotions you felt and how you reacted.

Step 3: Find the Shadow (5 minutes)

This is where the deeper reflection happens. Ask yourself the following questions:

What does this trigger say about me? For example, if you felt anger, was there a part of you that felt dismissed, powerless, or unheard in a similar situation?

What part of myself does this trigger bring up? Is there a hidden aspect of yourself—perhaps something you’ve been avoiding or suppressing—that resonates with this emotion?

Write down anything that comes to mind. There’s no need to censor yourself—just be honest with what arises.

 

Step 4: Embrace with Compassion (2-3 minutes)

 

Now, pause and reflect on the parts of yourself that came up during the exercise. Instead of judging yourself, try to meet those parts with compassion and understanding.

 

Ask yourself: What do I need to learn from this? What can I accept about myself in this moment?

 

If you’re feeling ready, you can even write a letter to yourself or the part of yourself that was triggered, offering compassion and understanding.

 

The Logical Song

Song by Supertramp ‧ 1979
When I was young, it seemed that life was so wonderful
A miracle, oh it was beautiful, magical
And all the birds in the trees,
well they’d be singing so happily
Oh joyfully, playfully watching me
But then they send me away to teach me how to be sensible
Logical, oh responsible, practical
And they showed me a world where I could be so dependable
Oh clinical, oh intellectual, cynical
There are times when all the world’s asleep
The questions run too deep
For such a simple man
Won’t you please, please tell me what we’ve learned
I know it sounds absurd
Please tell me who I am
I said, watch what you say or they’ll be calling you a radical
Liberal, oh fanatical, criminal
Won’t you sign up your name, we’d like to feel you’re acceptable
Respectable, oh presentable, a vegetable
Oh, take it take it yeah
But at night, when all the world’s asleep
The questions run so deep
For such a simple man
Won’t you please tell me what we’ve learned
I know it sounds absurd
Please tell me who I am, who I am, who I am, who I am
‘Cause I was feeling so logical
D-d-digital
One, two, three, five
Oh, oh, oh, oh
It’s getting unbelievable
The Logical Song
Song by Supertramp ‧ 1979

American Educational System

  • Here are some grounding exercises:

     

      • Focus on your senses:

         

          • 5-4-3-2-1 Method: Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. 
             
          • Describe your surroundings: Pay attention to the details of your environment, noticing colors, textures, sounds, and smells. 

             
         
      • Focus on an object: Choose an object and describe its color, shape, texture, and how it feels in your hands. 
         
         
      • Smell something familiar: Inhale a scent that evokes a positive memory or feeling. 

         

    • Breathing exercises:
       
    • Deep breathing: Inhale slowly and deeply, hold your breath for a few seconds, and then exhale slowly. 
       
       
    • Box breathing: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold for 4 seconds. 
       
       
    • Pursed lip breathing: Inhale through your nose and exhale slowly through pursed lips. 
       
       
    • Movement and touch:
       
    • Go for a walk: Engage in a physical activity like walking, which can help you reconnect with your body and surroundings. 
       
       
       
    • Touch something comforting: Hold a smooth stone, pet a furry animal, or hug a loved one. 
       
       
       
    • Put your hands under cold water: Focus on the sensation of the cold water on your skin. 
        

     

  • Secure Attachment:
    Individuals with a secure attachment style feel comfortable with intimacy and independence, trusting both themselves and others. They can express their needs and feelings openly, and feel comfortable with closeness and being on their own. 
  • Anxious Attachment:
    Individuals with an anxious attachment style often worry about abandonment and seek reassurance from their partners, feeling insecure in relationships. They may be overly concerned with their partner’s actions and moods, and may have difficulty trusting others. 
  • Avoidant Attachment:
    Individuals with an avoidant attachment style value independence and autonomy, often maintaining emotional distance and avoiding intimacy. They may prefer to handle things on their own and avoid discussing deep feelings. 
  • Disorganized/Fearful-Avoidant Attachment:
    Individuals with a disorganized attachment style have experienced trauma or instability in their early lives, leading to mixed behaviors in their relationships, sometimes seeking closeness and sometimes pulling away. They may struggle to trust others and themselves. 
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I F S ❤️
Carl Jung️
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“Carl Jung speaks to the necessity of withdrawing our projections from a historical or external (“chosen one”) figure (Jesus, in this case) if we are to discover experientially the “Christ within,” or the Self.  Carl Jung writes, “The Self (or Christ) is present in everybody a priori, but as a rule in an unconscious condition to begin with.  But it is a definite experience of later life,  when this fact becomes conscious within (Sef-Empathy).  It is only real when it happens, and it can happen only when you withdraw your projections from an ( extrensic ) outward historical or metaphysical Christ and thus wake up Christ within.” (CW:18:par.1638) If Christ remains outside us, either as an example of an ideal or as an external object of worship only, the deeper levels of the soul are never engaged. The result is that religion and religious practice may deteriorate into adherence to rational dogma and trying to follow a set of external rules.
Establishing an Empathic relationship with our “exiled parts” (IFS) is the true path to healing from within calmly aligned with the True Self that is “a priori” in everyone, yet suppressed by cultures of “domination” for thousands of years.

Question to AI: What are “The laws of Chaos” about in ACIM?

AI:  You are right to point out that while A Course in Miracles does not specifically talk about concrete “laws of chaos” in the way we might traditionally think of them, it does describe a system of principles (belief systems) that tend to promote and govern the experience of illusions.

Here’s how you could think about it:

The Illusion of Separation:

This is the foundational illusion, the bedrock upon which all other illusions are built. It’s the belief that we are separate individuals, distinct from each other and from God. This separation leads to fear, guilt, and a constant struggle for survival and validation.

 ACIM emphasizes that we are all part of a unified, loving God.
However, we experience a “sense of separation” due to our belief in a separate self.  This “separation creates the illusion” of chaos, pain, and conflict. 

The Ego’s Role: The ego, the part of us that identifies with the separate self, uses fear, judgment, and guilt to maintain the illusion of separation. This can lead to chaotic experiences in our lives.

The Process of Healing:


The process of healing involves letting go of the ego’s false beliefs and returning to the awareness of our true, loving nature. This process can feel chaotic at times, as we release old patterns and embrace new ways of being.

The Power of Forgiveness: Forgiveness is central to healing and transcending chaos. By forgiving ourselves and others, we release the anger, resentment, and fear that perpetuate the illusion of separation.

While it may seem like chaos and uncertainty are constant, ACIM offers a different perspective. It suggests that these experiences are opportunities for spiritual growth and a chance to choose love over fear.

The Laws of Perception:

The ego, which thrives on separation, operates through a system of distorted perceptions. It interprets everything through the lens of fear and judgment, creating a world of scarcity, competition, and conflict. This distorted perception is what makes the world seem chaotic and unpredictable.

 The Law of Attraction:

This isn’t the “law of attraction” as you might find in New Age teachings. In ACIM, it operates on a more subtle level. The ego attracts experiences that reinforce its belief in separation. So, if you believe you’re unworthy, you’ll attract experiences that confirm that belief.

 The Law of Projection:

We project our own fears and insecurities onto others, and this creates a mirror image of our own inner chaos. This is why we often see in others what we don’t want to see in ourselves.

 The Law of Karma:

While ACIM doesn’t directly use the term karma, it speaks of a cyclical nature to our experiences. We create our own suffering through our choices and beliefs, which then lead to more suffering. This creates a cycle that can feel like inescapable chaos.

 The “laws of chaos” (illusions of projection)

In ACIM, then, are not laws in the sense of fixed rules, but rather principles (mistaken beliefs) that describe the way our minds create and maintain the illusion of a chaotic world.

Here’s a way to think about it:

Imagine a projector showing a distorted image on a screen. The projector represents the ego, and the distorted image represents the chaotic world we experience. The “laws of chaos” are the principles that govern how the projector works, creating the illusion of a chaotic reality.

The good news is that we can choose to shift our perception and break free from these illusory “laws.” By learning to forgive ourselves and others, by letting go of the ego’s grip, and by choosing love over fear, we can experience the true nature of reality, which is one of peace, harmony, and unity.

Do you want to explore any of these “laws” in more detail? For example, we could look at how the law of projection leads to conflict and how forgiveness can break that cycle. 

 
QUESTION to AI:

After we stop burning fossil fuels, how long will it take for the environment to return to the pre-industrial normal/stabile Co2 levels?

AI:

Factors, like melting glaciers and ice sheets, could further increase CO2 release and slow down the return to pre-industrial levels.

It is likely that it would take centuries, if not millennia, (Thousand), of years for the atmosphere to return to pre-industrial CO2 levels, even if we stopped burning fossil fuels today.

Q: Why do the wealthy world leaders, want to own and control everything, while they are in denial of climate change, is it just to keep the stock market economy growing?

AI:

You’ve hit on a complex and troubling intersection of psychology, economics, and global issues. Here’s an attempt to explain it using modern psychology and Internal Family Systems (IFS):

Modern Psychology and Narcissism:

Grandiosity and Control: Narcissistic individuals often exhibit a sense of entitlement, a need for admiration, and a strong desire to control their environment. They may believe they are superior and that rules don’t apply to them.

Lack of Empathy:

Narcissistic individuals struggle with empathy and understanding others’ perspectives. They are often focused on their own needs and goals, making it difficult to consider the broader consequences of their actions.

Denial and Projection:

To maintain their self-image, narcissistic individuals may engage in denial, minimizing or dismissing evidence that contradicts their beliefs. They may also project their own negative qualities onto others, blaming them for their own shortcomings.

Internal Family Systems (IFS) and Denial:

Protective Parts:

IFS suggests that everyone has different “parts” of themselves, each with its own motivations and beliefs. Some parts may be protective, trying to shield us from perceived threats. These protective parts can lead to denial, minimizing or avoiding painful realities.

Self-Preservation:

In the case of climate change, the protective parts of these leaders might be driven by a fear of losing power, wealth, and control. Denying the severity of the issue might feel like a way to protect their position and maintain a sense of security.

Unconscious Motivations:

Often, the motivations behind denial are unconscious. These leaders might not be consciously aware of the psychological mechanisms driving their actions.

The Stock Market and Economic Growth:

Short-Term Gains: The stock market thrives on continuous growth. Focusing on short-term profits can create an incentive to prioritize economic expansion, even at the expense of long-term environmental sustainability.

Cognitive Dissonance:

There is a clear conflict between the economic interests of these leaders and the urgent need to address climate change. Denying the severity of the issue allows them to maintain a less psychologically uncomfortable position.

Why This Matters:

Global Consequences:

The actions of powerful individuals can have a profound impact on the planet. Denial and inaction on climate change have devastating consequences for the environment and future generations.

Psychological

Impact: Understanding the psychological dynamics at play can help us to better understand the motivations behind these decisions and potentially find ways to address them.

Key Points to Remember:

Complexity:

This issue is incredibly complex, involving a mix of psychological, economic, and political factors.

Not All Leaders:

It’s important not to generalize or stereotype. There are many leaders who are committed to addressing climate change, and many individuals who are actively working to create a sustainable future.

Hope and Action:

Despite the challenges, there is still hope for change. By understanding the forces at play, we can better challenge denial, demand action, and work towards a more sustainable world.

It’s essential to continue the dialogue about these complex issues, to challenge harmful narratives, and to advocate for policies that protect our planet for future generations.

..::” Many years ago, someone I consider a good friend tried to corner me on this issue. Referring to the far-right in Israel I had used the term “Nazi”. He violently disagreed with the use of the term, even though he conceded that these particular people were genocidal – they were calling for the extermination of Palestinians. “The term “Nazi” should be a synonym for “Jew killer”” was what his argument boiled down to (in fact I think that’s a direct quote from that discussion). –

The problem here is one of history as well as theory. From a historical perspective it’s not clear to me that the killing of as many as 7 million people (mostly, but not exclusively, of the Jewish faith) is more worthy of recognition than the killing of 10 million people in the Congo or the killing of 100 million people in India. The common thread is that all of these atrocities were committed by Europeans – Germans, Belgians and British Europeans to be precise. The Holocaust is one of many terrible atrocities that one could cite by way of analogy when faced with a current example of a militarised population murdering civilians. –

Out of all of these examples, only the Holocaust has been universally recognised in our culture as an act of unspeakable evil. If I write a science fiction book about a guy who comes to power and starts killing people, I don’t compare my character to King Leopold or Winston Churchill (though those would be perfectly reasonable analogies). If I want to explain to someone in an instant that my character is a very bad person, I compare him to Hitler. –

If you ask anyone – even someone as thick as Konstantin Kisin seems to be in this interview – what was bad about the Nazis, they’ll have the right answer. The Nazi engaged in the systemic oppression and murder of entire categories of people (Jews, Socialists, Romani, queer people, etc). They not only committed those atrocities, they declared their intent to “rid Europe of its Jews” to paraphrase some of the language of the “Final Solution”. So when we have similar language from Israeli officials – “We will eliminate everything”, “Erase them, their families, mothers and children. These animals can no longer live.” – not to mention the killing of tens of thousands of women and children, is it not time to make the obvious analogy without fear? –

Ultimately those who argue for the sacrosanct status of the Holocaust are guilty of creating the circumstances by which the Holocaust can be repeated. Is the lesson from the Holocaust a particular lesson or a universal one? Does it only apply to European Jews who were living in Europe in the 1930s and 40s? If so, then there is no lesson of the Holocaust. The exact circumstances of 1930s Europe will never be repeated; therefore there’s nothing to learn from the holocaust if you believe that all of those circumstances must be in place in order to justify an analogy. –

The only way in which there is anything to learn from the Holocaust is if we take it as a universal principle – no group should be targeted and killed just because they are members of that group. The universality of the Holocaust underlies the entire human rights framework (which was largely written in response to the Holocaust). The group in question doesn’t matter – those who have devoted their lives to human rights often cite atrocities committed against Armenians and people from East Timor as some of the worst atrocities ever. Both of those groups happen to be Christians who were persecuted by Muslims. So the cries of antisemitism make no sense either – those who are fighting against genocide fight against all of them, especially those that their own government is complicit in. –

..::” If we do not universalise the lessons from the Holocaust, if we accept that there’s something that’s sacrosanct about it, what is that thing that is sacrosanct? It’s not the number of people killed – those numbers have been exceeded in Africa and in Asia. Is it the religion of those who were murdered? Given the long history of antisemitism in Europe that seems unlikely. So what is it that gives the Holocaust this unique status? –

I don’t have an answer to this question, but I do have a guess. I fear that what makes the Holocaust against European Jews sacrosanct is the fact that they were European. African and Asian genocides don’t have the right sort of victims. Black people dying we can live with, but white people dying? Never Again (repeated over and over, and repeated by the exact same people who are simultaneously justifying the murder of thousands of Palestinian children). –

The preoccupation with one particular genocide above all others may or may not be due to racism. But it is a preoccupation that does exist. We make (mediocre) movies about escaping the Nazis, we write (and read) novels about the Nazis, and so on. It’s the one example of genocide that firmly ensconced in the public imagination. Those of us who are actually in favour of universal human rights have an obligation to use this example – the only example that the public really gets – as part of our effort to end the current genocide. –

Bassem Youssef was essentially asked what he would do if he was put in the situation of being in charge of an ongoing genocidal occupation. His answer is absolutely the right one – he would end that occupation and the genocide. But in order to get this point through the thick heads of those who seem intent on insisting that this war is like any other, we should not shy away from historical analogies, including the analogy to World War 2 when appropriate. ***

Sameer Dossani is co-director of Peace Vigil, an organisation dedicated to Peace Education. They are online at: PeaceVigil.net

..::” What is the  meaning of the ACIM quote: “Every accusation is a confession”

AI Answer:

The phrase “every accusation is a confession” is a powerful statement from A Course in Miracles (ACIM).  It speaks to the underlying dynamics of projection, judgment, and the nature of our true Self. Here’s a breakdown of its meaning within the framework of ACIM.

Key Concepts:

The Illusion of Separation: ACIM teaches that the perceived separation between the Self and the world, including other people, is an illusion. We are all part of a unified field of consciousness, and any perceived differences are merely projections of our own minds.

Projection:

When we judge or accuse others, we are actually projecting our own unacknowledged thoughts, feelings, and beliefs onto them. We see in others what we are unwilling to see in ourselves.

The Ego’s Defense Mechanism:

The ego, ACIM’s term for the part of our mind that operates from fear and separation, uses projection as a defense mechanism to protect itself from facing its own darkness. By blaming others, we avoid taking responsibility for our own shortcomings.

How “Every Accusation is a Confession”Applies:

Self-Knowledge:

When we accuse someone, we are unwittingly revealing a hidden aspect of ourselves. The accusation is a confession of our own internal state.

Example:

If we accuse someone of being selfish, we might be unconsciously projecting our own sense of selfishness onto them. Deep down, we may be afraid of being seen as selfish ourselves, so we project it onto others.

Shifting Perspective:

Recognizing this principle can be a powerful catalyst for self-awareness. Instead of focusing on the perceived faults of others, we can use accusations as an opportunity to look inward and examine our own beliefs and motivations.

The Path to Healing:

ACIM encourages us to move beyond the ego’s defenses and embrace the truth of our unity with all beings. By recognizing the projections we make, we can begin to heal our own wounds and release the judgments that keep us trapped in the illusion of separation.

In essence, “every accusation is a confession” is a call to self-reflection and self-awareness.  It reminds us that the path to true peace and understanding lies in confronting our own darkness and extending forgiveness to ourselves and others.