The Work — A Written Meditation
Stressful thoughts only have power when we believe them unquestioningly. Byron Katie's four questions help you hold a thought up to the light — and discover what's really true.
Focus on a single stressful thought about someone and give it your full attention.
Is it true? Can you absolutely know it's true? How do you react? Who would you be without it?
Find the opposite perspectives — and discover that they may be just as true, or truer.
Inquiry doesn't change the past — it changes your relationship with your thoughts about it.
How It Works
Work slowly and honestly through each question. Close your eyes where you can. Inquiry stops working the moment you stop answering the questions.
Choose a stressful thought about someone you haven't fully forgiven. Write it as a simple statement, for example: "He doesn't care about me."
Answer yes or no only. Don't explain — just drop into your body and find your honest answer. If you answer "No" to Question 1, skip straight to Question 3.
How do you react — what happens — when you believe the thought? Work through each sub-question slowly. Notice images, emotions, sensations, and behaviours.
Close your eyes. Imagine yourself in the same situation, with the same person — but without the ability to think that thought. Who would you be? How would you feel, how would you act?
Find three genuine turnarounds of your original statement — to the self, to the other, and to the opposite. For each one, find at least three specific, real examples of how the turnaround is true.
Your Worksheet
Fill in each section. When you're done, click Save Worksheet to store your answers.
Write down a stressful thought about someone — alive or dead — whom you haven't forgiven 100 percent. For example: "He doesn't care about me." Then work through the questions below. Close your eyes, be still, and witness what appears to you. Inquiry stops working the moment you stop answering the questions.
Write your stressful thought or belief about the other person as simply as you can.
Yes or no only. Don't explain or justify — just find your honest answer. If you answer No, skip to Question 3.
Not "probably" or "mostly" — can you know it with 100% certainty? Yes or no.
Close your eyes and sit with the thought. Work through each question below, witnessing what arises.
For example: alcohol, food, work, social media, exercise, shopping, television, withdrawal from others...
Close your eyes. Imagine yourself in the same situation, with the same person — but without the ability to think that thought. Who would you be? Select the words that apply.
Take your original belief and find three turnarounds. For each one, find at least three specific, genuine examples of how the turnaround is true for you in this situation.
The turnarounds are about welcoming all your thoughts and experiences with open arms. Inquiry is not about positive thinking or forcing yourself to feel better. It's about discovering what's genuinely true when you look closely. Even one turnaround that lands as real can begin to shift years of pain. Be patient and kind with yourself throughout this process.
Based on The Work by Byron Katie · © Byron Katie International, Inc. All rights reserved · thework.com