One-Belief-At-A-Time worksheet online

The One-Belief-At-A-Time (OBAAT) Worksheet

NOTE: This online worksheet has been adapted from the original paper-based OBAAT worksheet at www.TheWork.com

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Online One-Belief-At-A-Time (OBAAT) Worksheet Instructions
(please read thoroughly)

"Work with a stressful concept about someone (alive or dead) whom you haven't forgiven 100 percent. (For example, "He doesn't care about me" or "I did it wrong"). Then question the concept in writing, using the following questions and turnarounds. When answering the questions, close your eyes, be still, and witness what appears to you. Inquiry stops working the moment you stop answering the questions."

Treat this worksheet as a written meditation.

This works best when you hold a vivid image in your mind (like a photograph) of ONE specific moment when you were believing (and emotionally triggered by) the stressful or limiting belief you're working on.

Let's start with the belief...

* Indicates required field

Belief to Investigate *

Describe the situation...

In a sentence or two, briefly describe ONE stressful situation in which you experienced this belief. *

For each question below...

Ask yourself the question
Close your eyes and get still
Wait and "Listen" for the answer to surface inside you (there's no effort to actively search for it). Just watch the movie playing in your mind, and don't judge or censor what arises. Simply notice, and write it down.

1. Is it true? *

Yes No

If you answered "Yes" continue to Q2. If "No", skip to Q3.

2. Can you absolutely know that it's true? *

Yes No

3. How do you react, what happens, when you believe that thought? *

3a. Does this thought bring stress or peace into your life? *

Stress Peace

3b. What images do you see, past and future, and what physical sensations arise as you witness those images? *

3c. What emotions arise when you believe that thought? *

OPTIONAL for 3c: Can't find the right words? Need help getting in touch with your emotions?
Download the Feelings & Emotions list on www.TheWork.com (opens in a new window) >

3d. Do any obsessions or addictions begin to appear when you believe that thought? *

3e. How do you treat the person in this situation when you believe the thought? How do you treat other people and yourself? *

3f. Does thinking this thought ever make you feel peaceful? If only stress results, what do you get for holding onto your story? Notice any payoffs related to Safety/Security, Comfort, or Pleasure. *

Next, read Question 4 below, then close your eyes, be still, and notice what comes to you in response to the question. Allow yourself to open to experiencing your life without this thought, specifically in the situation you're working on.

4. In this exact same situation, who would you be without this thought? *

The Turnarounds

The Turnarounds are a way for you to experience the opposites of the thought that was causing you stress.

Turn the thought around, then find at least 3 specific, genuine examples of how each Turnaround (TA) below is true for you in the situation you're investigating.

1) Turn it around to your Self or "My Thinking". *

TA Self Example 1 *

TA Self Example 2 *

TA Self Example 3 *

2) Turn it around to the OTHER. *

TA Other Example 1 *

TA Other Example 2 *

TA Other Example 3 *

3) Turn it around to the Opposite. *

TA Opposite Example 1 *

TA Opposite Example 2 *

TA Opposite Example 3 *

Please enter your contact information below so Bryan can follow up with you.

Name *

Email *

What insights (if any) have you just had as a result of this Inquiry? (optional) *

NOTE: Most form fields are required to submit this worksheet, so you can type "NH" ("Need Help") or "NA" ("Not Apply") as needed. If you got stuck somewhere and I see "NH" there, I will specifically offer you feedback when I send your copy to you.

Would you like Bryan to provide some feedback and/or suggestions? *

Yes, I'd like some feedback. No feedback, thank you. Just send me a copy.

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