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Chapter 2 Worksheet
I need you to sit in a comfortable chair and assume a posture that isn’t so comfortable that you will
fall asleep. I need you to really focus in the following few minutes. I really need you to put a lot of
effort in the following exercises so you can get a clear idea regarding how your mental roller
coaster works and the kind of power you can achieve by resolving to control it as much as possible.
Mental exercise
I need you to sit upright on a comfortable chair with your eyes closed and simply feel and visualize
and sense everything that is happening around you. I need you to use all your senses. As much as
possible, I need to you taste, smell, hear, see and feel everything around you. By seeing, of course, I
am talking about visualization. Give yourself a few minutes to do this.
What I need you to realize is that you’re picking up thousands, if not tens of thousands, of different
stimuli. For example, I am writing this book from a café and I’m looking out at the parking lot and I
can see thousands of details. There are lots of colors. There a lot of people walking around, lots of
leaves moving in the trees. I can see the sunlight bounce off the cars of different colors. These
images come with matching sounds and scents.
I hope you see where I am coming from. I need you to get that full 3D effect in visualizing as much
as possible all the different sensory signals happening around you at a given moment. As much as
possible, make these sensory signals as vivid as you can. The next step is to pick up on certain
stimuli that you feel are positive. I need you to deliberately and purposely filter the scene that you
are visualizing and pick the most positive elements.
What this means is that you try to reduce all the data points that you are receiving into a small group
of stimuli that you can effectively manage. Take your time. This isn’t easy especially if this is the
first time you are doing it. Take however much time you can to effectively filter what you visualized
and detected from external stimulation into a small, manageable group of data points.
The next step is to zero in on these different things that you are picking up and deliberately put a
positive interpretation on them. Don’t give yourself any room for a negative or wishy-washy
interpretation. Your interpretation must be completely positive.
For example, I am looking out at a parking lot and I can see a mom apparently with her mouth open
and the kid has his eyes and mouth wide open and seems to be in the process of running in the other
direction. I also look at another mom gently caressing the hair of her daughter as they sit on a
swing. I’m going to select the mom with the daughter. While there are so many different ways to
interpret that scene, I’m going to choose to interpret her actions as that of a loving mom and I would
like to get the emotional impression that there is a tight emotional bond between mom and daughter.
Do you see what happened here? I need you to do the same thing. I need you to follow the same
decision process to willfully put a positive spin on the otherwise ambiguous signals that you are
detecting with your body.
Mental realization #1
After the exercise above, do you realize the difference interpretations could make? Do you realize
that you have a tremendous amount of power over the judgments that you choose to make? Do you
realize that your judgments can lead to certain emotional states? Give yourself the time to let all this