The Odoki Method

Week 3

Welcoming

Recap

Last week we covered Noting:

• Valence: pleasant/unpleasant
• Arousal: high/low energy
• Emotion words
• Thought words

Exercise: The Fist

The Fist - explanation

• Our body, our emotions don’t work like thoughts
• You can’t just “get rid” of them

The curious paradox is that when I accept myself just as I am, then I change.

~ Carl Rogers

Welcoming

• Counterintuitive
• Welcoming all of our experience
• If we can’t, then welcome our resistence to experience

Exercise: Welcoming

Exercise: The Observer

Reflection: Resisting

• When has resisting thoughts or emotions worked?
• When has resisting resolved an emotion?

Exercise

Homework

• 5-10 minutes of practice each day.
• Keep an unpleasant event diary
• Explore welcoming those unpleasant events

Questions?