Sm Quick Study Workbook

The Quick-study Sedona Method Guide Learning to Let Go with Hale Dwoskin

Table of Contents HOW TO GET THE MOST FROM THIS COURSE _____________________________ 1

PART 1 – THE COURSE 

INTRODUCTION ______________________________________________ 4         

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LETTING GO BASICS ___________________________________________ 7           

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What is The Sedona Method? The Sedona Method is Natural Everyone Holds on a Lot More than They Let Go You Are Not Your Feelings or Your Beliefs Feelings Only Lie We Look for Our Problems Recreating the Illusion Takes Energy Everything Gets Easier when You Don’t Resist Change How The Sedona Method Helps You

Method #1: Deciding to Let Go 5 Different Ways to Let Go Method #2: Welcoming Method #3: Diving In Method #4: Holistic Releasing Method #5: The 5th Way The Sense of Separation is a Learned Behavior The Simplest Answer is often the Right One The Basic Releasing Questions Basic Releasing Tips Triple Welcoming

WHAT TO DO WHEN YOU GET STUCK _____________________________ 11       

Places Where Everyone Gets Stuck Resistance – Where It Comes From Resistance – How It Is Unconstructive Wanting to Change What Is More on Wanting to Change Wanting to Figure It Out More on Wanting to Figure It Out

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FUNDAMENTAL CONCEPTS ____________________________________              

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Sedona Method Concepts The First Thought Everything Gets Hooked On Opposing Wants Arise from the “I” Want Equates to Lack I Want to Survive/I Want to Die I Want Approval/I Want Disapproval I Want to Control/I Want to Be Controlled Letting Go of the Opposing Wants Letting Go of Emotions The “I” Diagram Positive Thinking Doesn’t Work The Power of The Sedona Method Letting Go of Wanting Last Words on Letting Go

PART 2 – THE EXERCISES 

LETTING GO BASICS ___________________________________________           

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24 25 26 27 28 29 30 32 34 36 38

GETTING UNSTUCK ___________________________________________    

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It’s as Simple as Dropping Your Pen Allowing Releasing to Be Going on All the Time Looking Through the Illusion of Separation Deciding to Let It Go Triple Welcoming Guide Triple Welcoming Diving In Holistic Release on Wealth and Abundance Holistic Releasing on Relationships Holistic Releasing on Health and Well-being How to Do Holistic Releasing on Your Own

Letting Go of Resistance Letting Go of Wanting to Change What Is Letting Go of Wanting to Figure It Out Letting Go of Wanting

Keeping Your Momentum Going Guidelines for Starting a Support Group Other Sedona Method Courses

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40 42 44 46

SIMPLE NEXT STEPS ___________________________________________   

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49 51 57

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How to Get the Most from this Course A NOTE FROM HALE… Welcome to The Quick-study Sedona Method Course. This abridged version of the course has distilled down all the basics and the essentials of the full Sedona Method Course to enable you to be using The Sedona Method in your life in the shortest time possible. Just like with most things in life, the more you put into this course, the more you will get out of it. You can put yourself into this course in many ways. Be Completely Open and Available to All of the Content I'm not asking you to blindly believe in what you see or hear. In fact, please do not believe a word I say. I am simply asking you to view and listen with an open mind and heart. Watch and Practice and then Watch and Practice Again I would suggest viewing the entire video course first, while participating fully in the exercises without distraction. It is fine to take notes; however, I would recommend that you watch the material at least once first and just simply let the information sink in and the releases unfold naturally. After your first viewing, you may want to go back and view it a second time while following the course content notes in Part 1 of this guide, as well as the exercises, which are found in Part 2.This should equip you with a fundamental understanding of the Method, how it works and how to apply it.

Practice, Practice, Practice You will simply want to practice, practice, practice. As you know, every day is filled with opportunities for releasing. You may want to pick a certain time each day to release such as when you first wake up in the morning or before you retire at night. And you might also want to practice spontaneous releasing whenever an issue comes up. Both of these together will make for a strong releasing practice and you will begin to notice improvements in your life and attitude very quickly.

Copyright 2011 Sedona Training Associates.

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Part 1 – The Course


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INTRODUCTION

What is The Sedona Method? 00:30

 The Sedona Method is a way for you to tap your natural ability to let go of any unwanted emotion, any unwanted thought, any unwanted belief.  It’s a way for you to uncover and live that freedom that’s already here, already now.  The Sedona Method is simply a tool that shows you how to be what you already are.

The Sedona Method Is Natural 01:12

You’ve already experienced letting go, whether you’ve done anything with The Sedona Method or not  Every time you’ve had a good belly laugh  Every time your back is against the wall and you just can’t take it anymore


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Everyone Holds on a Lot More than They Let Go 01:44

 This happens because we hypnotize ourselves to believe that it’s “me against the world”  We believe that this personal “me” has a say in the way life is  So, we constantly resist the way it actually is— because it’s not the way we planned it

You Are Not Your Feelings or Your Beliefs 02:30

 The more expectations and beliefs you have about the way it should be or shouldn’t be, the more you struggle against what is  Beliefs about who you are as a person are all learned—and they can be unlearned by simply letting go  You can also unlearn the basic belief that you are a separate individual

Feelings Only Lie 03:07

 Feelings or emotions are not you and they are not facts—and you can let them go  Feelings tell us we are going to get from letting go of them what we already have from holding onto them


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We Look for Our Problems 04:46

 When everything’s relaxed and flowing, we tell ourselves, “There must be a problem here somewhere.” And we go looking for it  Because we’re creative and all-powerful, if we’re determined to re-create a problem, we do

Re-creating the Illusion Takes Energy 05:26

 We have so much suffering because we’re very good at re-creating the illusion of separation  The reason we’re tired at the end of the day is because it takes a lot of effort to re-create this illusion of being separate

Everything Gets Easier when You Don’t Resist Change 06:50

 Life is in constant change  Most of us are trying to create a sense of permanence in something that’s constantly changing  What happens as you let go: everything gets easier and your goals start to manifest because you’re getting yourself out of the way


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How The Sedona Method Helps You 09:17

 It cuts through the belief that life has to be a struggle  It makes life more fun  The core of The Sedona Method is letting go—that’s why we named the film “Letting Go”

LETTING GO BASICS

Method #1: Deciding to Let Go 10:10

 Pick up a pen in your hand. The pen represents an unwanted emotion, the hand, your gut  Grip the pen tightly until it becomes uncomfortable— this is what we do with our emotions  Open your hand and roll the pen around. The pen is not attached to your hand, and your emotions are not attached to you  Now close your hand lightly around the pen and let it drop to the floor—that’s what is meant by letting go


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5 Different Ways to Let Go 12:50

1. 2. 3. 4. 5.

Deciding to let go Welcoming Diving in Holistic Releasing The 5th Way

Method #2: Welcoming 13:03

 Allowing what is to be, opening to life, allowing life or embracing life  You allow feelings to pass through you like clouds through the sky  This is something you can practice all the time, from moment to moment

Method #3: Diving In 16:10

 Physical objects are mostly empty space—and so are your feelings  When you dive into the core of any emotion with your consciousness, first it may intensify, and then you find only empty space or nothingness


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Method #4: Holistic Releasing 19:38

 The mind separates everything into polarities  And we try to keep what we perceive as good close, and what we perceive as bad far away  When you welcome both polarities, they dissolve each other

Method #5: The 5th Way 21:23

 Is more of an exploration than a technique  Based on two premises:  That wholeness, peace, love, joy is what’s always here, always now  The sense of “me” that’s separate from “you” is an illusion

The Sense of Separation Is a Learned Behavior 23:00

 Babies don’t see any sense of separation  It takes adults 2-2.5 years of constant repetition of a baby’s name to convince them they’re separate  Then the child will begin to refer to itself in the 3rd person  Until at 2-2.5 years its toy goes from “Alberto’s toy” to “MY TOY!”  And then we spend the rest of our lives defending our toys with our lives


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The Simplest Answer is often the Right One 27:15

 Deciding to Let Go is the first letting go tool  If you notice your mind resisting the simplicity of The Sedona Method, just experiment with it and see what happens  The Sedona Method does not require you to believe in it in order for it to work

The Basic Releasing Questions 29:25

 “Could you let it go?” – meaning, “Are you capable of letting it go?”  “Would you let it go” – meaning, “Are you willing to let it go?”  “When?” – which is an invitation for you to let go right now

Basic Releasing Tips 30:00

 If you’re not sure about “Would you?” ask yourself, “Would I rather hold on to this suffering or would I rather let go and have my goals?”  All the processes start with welcoming what is  Yes and No are both acceptable answers  Follow your heart. If you’re struggling with releasing, you can put your hand on your heart to help you get more in touch with what you’re experiencing


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Triple Welcoming 35:50

 The second way of letting go is Welcoming  Triple Welcoming is a three-part process that takes Welcoming much deeper  Welcome the issue: the thoughts, feelings, beliefs, whatever you are experiencing  Welcome any desire to do something about it  Welcome any sense of identity you have with the problem

WHAT TO DO WHEN YOU GET STUCK

Places Where Everyone Gets Stuck 56:40

 Resistance  Wanting to change what is  Wanting to figure it out


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Resistance – Where It Comes From 57:01

 Resistance is based on our belief that we are a separate individual that has to get everything “our way”  When we have preferences, we resist the “good” so it will slow down and stay  And we resist the “bad” so we can get rid of it  When it doesn’t work, we think we haven’t resisted enough

Resistance – How It Is Unconstructive 58:09

 Resistance requires a lot of extra effort  It’s as effective as trying to stop the tides of the ocean  Adults tend to continue processing the last experience while the next experience is happening  If there’s something you want to avoid in life, resistance to it will actually attract you to it

Wanting to Change What Is 01:06:00

 When you want to change what is, you must recreate the experience until you can change it  When you let go of wanting to change, you simply change what you can and allow the rest to be as it is  Wanting to change something does not allow us to appreciate life or enjoy it  As you let go of wanting to change, things get more harmonious and easier


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More on Wanting to Change 01:13:25

 Letting go of wanting to change is not the same thing as accepting it  As soon as you turn acceptance into a “should” or “shouldn’t,” you will resist it  If you are struggling with any part of The Sedona Method, letting go of wanting to change the struggle or feeling stuck will help you get back on the right track again

Wanting to Figure It Out 01:15:40

 Reason is not very helpful with letting to  When you want to get a reasonable answer, it keeps you stuck  Many times the only thing holding a problem in place is our wanting to figure it out  The only reason we want to understand our problems is because we are planning to have them again

More on Wanting to Figure It Out 01:17:00

 When you let go of wanting to figure it out, you open yourself to clear reason and intuitive knowingness  Insights are great, but what’s more powerful than trying to have an insight is to let go first  You don’t have to hold on to your suffering until you figure it out


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FUNDAMENTAL CONCEPTS

Sedona Method Concepts 01:22:42

 These concepts aren’t real or true or meaningful or special  They are simply the concepts The Sedona Method has been framed around  Knowing them just seems to be helpful

The “I” Diagram 01:23:20

 The blank paper represents our true nature  Everything else is just coloration that’s appearing in or on this that we are  The paper is way too small, it should extend infinitely in all directions


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The First Thought Everything Gets Hooked On 01:24:30

 The first thought everything gets hooked on is the thought of “I” or “me”  In order to play the game of limitation, we invent layers of limitation  The 5th Way of Releasing focuses on dissolving the illusion of “I” because all other illusions are hooked to it

01:25:15

“I”

Opposing Wants Arise from the “I” 01:25:22

 The thought “I” doesn’t have much substance but the sense of separation arises with opposing wants  The first is: “I want to be separate”  Its opposite is: “I want to be one”  We experience these two energies all the time


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01:26:26

“I” I want to be separate…I want to be one

Want Equates to Lack 01:27:05

 If you want something, you feel like you don’t have it  Would you rather want a million dollars or would you rather have it?

I Want to Survive/I Want to Die 01:29:20

 A little closer to the surface, there are two more opposing wants  One is: “I want to survive”  Its opposite is “I want to die”


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01:30:25

“I” I want to be separate…I want to be one I want to survive…I want to die

I Want Approval/I Want Disapproval 01:31:13

 A little closer to the surface is another belief that love is in all the other bodies  This manifests as: “I want love or approval”  Its opposite is: “I want disapproval”

01:32:25

“I” I want to be separate…I want to be one I want to survive…I want to die I want approval…I want disapproval


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I Want to Control/ I Want to Be Controlled 01:32:36

 Closest to the surface is our wanting to control: “I want to control”  The areas we release on, such as wanting to change, resistance and wanting to figure it out, are just synonyms for wanting to control  We break them down because wanting to control interferes with life the most and comes in many different forms  Its opposite is: “I want to be controlled”

01:34:15

“I” I want to be separate…I want to be one I want to survive…I want to die I want approval…I want disapproval I want to control…I want to be controlled

Letting Go of the Opposing Wants 01:34:28

 One of the powerful parts of The Sedona Method is letting go of the wants: wanting to be separate, wanting to survive, wanting approval, and wanting control and their opposites  In each situation we experience a different combination of these wants  These 4 wants motivate your thinking and your actions  Letting go of the wants shifts your motivation from reaction or lack to courageousness, acceptance and peace


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01:35:50

“I” I want to be separate…I want to be one I want to survive…I want to die I want approval…I want disapproval I want to control…I want to be controlled

Apathy, Grief, Fear, Lust, Anger, Pride, Courageousness, Acceptance, Peace (AGFLAPCAP)

Letting Go of Emotions 01:36:01

 Apathy, Grief, Fear, Lust, Anger, Pride, Courageousness, Acceptance, Peace (AGFLAPCAP)  These feelings are generated by the wants, which are hooked on the one belief of a separate “me”  Much releasing takes place at the level of emotion  When you let go of emotion, radical shifts happen in your life

01:36:31

“I” I want to be separate…I want to be one I want to survive…I want to die I want approval…I want disapproval I want to control…I want to be controlled Apathy, Grief, Fear, Lust, Anger, Pride, Courageousness, Acceptance, Peace (AGFLAPCAP) Thinking


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Positive Thinking Doesn’t Work 01:37:01

 Researchers have said we each have 50-60,000 thoughts per day—too many to release on  When we try to control thinking, we just have thoughts about our thoughts  Release on your emotions and your thinking gets clearer

The Power of The Sedona Method 01:39:50

 The Method is as powerful as it is because you’re working at a point where the change is much more rapid  If you see through the illusion of the “I,” all the rest below it falls away and the world just naturally rights itself  If you let go of wanting (separation, security, approval, control), everything below that level of wanting falls away

Letting Go of Wanting 01:47:08

 When you’re struggling with letting a feeling go, see which want it’s coming from and then simply decide to let go of that wanting  Every time you let go of a type of wanting, you’re lessening all the issues in your life related to that type of wanting  Every time you see through that illusion of a separate individual, it lightens everything


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Last Words on Letting Go 01:48:12

 If you apply these principles to your relationships, you’ll have better relationships (or to money and you’ll have more money or with your health and you’ll have a greater sense of well-being)  As you get into letting go, it becomes easier and easier to do—and more and more fun  Letting Go is an invitation to lead a richer, happier, more love-filled, more rewarding life

01:49:06

And this is just the beginning…


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Part 2 – The Exercises


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LETTING GO BASICS


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It’s As Simple As Dropping Your Pen

So, what do we mean by letting go? Pick up a pen or a pencil. For the sake of this analogy, the pen that you’re holding represents your unwanted emotions and also your beliefs about yourself. All those unwanted things that are holding you back. And your hand represents your gut or your awareness. Take the object and grip it really tightly with your hand. Now, if we did this long enough, it would start to feel really uncomfortable and then really familiar because this is what we’re doing all the time with our emotions. OK, that’s enough gripping. Now, open your hand and roll the object around in your hand. Is the object attached to your hand? No, obviously not. But if you think about your experience, most of the time it feels like it’s attached to you. Our emotions, our beliefs, feel like they are us. But every emotion you have, every belief you have, all the things you’re struggling with are as attached to you as this object is attached to your hand. So, now close your hand lightly around the object and just let it go. That’s what we mean by letting go. It’s really that simple.


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Allowing Releasing to Be Going on All the Time

One of the questions people often have is “How can I incorporate releasing into my life?” One of the things you can do is just get into the habit or get into the exploration of allowing welcoming to be going on all the time. … Welcoming is just opening to life. It’s just allowing life to be as it is. When you’re open like this, whatever feeling you have, whatever thought you have, it just passes through like the clouds passing through the sky. The sky doesn’t get bummed out because there are clouds. The clouds just simply pass through. Or smoke passing up a chimney. That’s how easy it is to welcome. And that’s something you can do in the middle of a conversation, driving your car, talking to your husband or wife, sitting at the computer, no matter what you’re doing you can be allowing what is to be, you can be welcoming. So it’s a way that you can incorporate releasing into every part of your life very quickly and easily. And the more you just allow life to be as it is, the more open you are, the more everything just flows.


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Looking Through the Illusion of Separation

You can look through the illusion of separation at any moment and discover whether it’s real or not. Ask yourself: In this moment, if I don’t go into memory, if I don’t focus on the body, can I actually find a “me”? Try this right now for yourself. In my experience, you can’t find a “me.” You can have a thought of “me.” Then ask yourself: Am I that thought of “me”? Or am I simply that which is aware of the thought? And what you can discover, and sometimes it takes rediscovering over and over again, is that you are NOT a “me.” And when you discover that nothing changes except suffering falls away. You still recognize that if someone says “Shane” and you’re called Shane, you still answer to your name. You still have the same relationships. The only thing that changes is you no longer believe that you’re this body/mind limited to just this sense of a separate me. And everything actually is a lot easier. And this may happen all at once, or it may happen gradually, and either way it’s OK.


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Deciding to Let It Go

So, allow yourself to think of some situation in your life that you’ve been wanting to change or improve, that you have some feeling about. Just pick one. And, in this moment, could you just simply welcome however you feel about it. Could you just let it be here? And you might notice that it starts to lighten even from just doing that. And then as best you can, just for now, could you let that feeling go? Just could you? Would you? When? Now if you were open to it, you probably just noticed a little shift inside, but if not, don’t worry about it. We have a lifetime of practice of holding on. So if you don’t let go right away, so what? Just keep doing this and it will get easier. So, again, allow yourself to welcome however you feel about that situation. It may already be different. And then as best you can, just for now, could you let the feeling go, just could you? Would you? When?


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Now, again, it probably lightened a little more. So let’s just do that one or two more times. Again, in this moment, could you focus on the same situation if there’s still any charge on it and then could you just simply welcome how you feel? Could you just let it be here? And then, as best you can, just for now, could you let that feeling go? Just could you? Would you? When? Continue using these same simple questions as often as you need to until you get the relief you are looking for.


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Triple Welcoming Guide

Triple Welcoming is a three-part process. 1. The first thing that you do is welcome the issue whatever it is, the thoughts, the feelings, the beliefs, the memories, whatever you’re experiencing in this moment. 2. And then the second part is you welcome all your desire to do something with or about it. We don’t realize that our desire to fix what is, to change what is, to do something with or about it actually just keeps the problem alive. So, if you welcome that, the problem starts to unravel even more. 3. And then if you welcome any sense of identity with the problem, with the issue, with the belief, it starts to dissolve even more. This is because the third thing that keeps the problem alive is our identity with it. After all, if it was someone else’s problem, not your problem, you wouldn’t really care about it that much. You might be concerned if it’s your neighbor’s problem; but if it’s your neighbor’s problem, it’s not going to be as upsetting as if it’s “your” problem. And if you welcome all three things, what happens is it actually feels as if something opens inside and starts to spin as it actually spins out of existence.


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Triple Welcoming

Allow yourself to think of some situation in your life that you’ve been wanting to change or improve, some problem, some issue, anything. And then, could you just simply welcome how you feel about it? Could you let it be here? Welcome the thoughts, welcome the feelings, welcome the beliefs, welcome the memories. And could you just let it all be here? It’s here anyway, you might as well. And then could you welcome, too, your desire for it to be different than the way it is? Your wanting to fix it, your wanting to change it, your wanting to push it or pull it, manipulate it, to get something from it? Any wanting at all associated with that imaginary issue? Could you just let that be here, too? And then could you welcome any sense that it’s personal, that it’s about you, that it’s who you are? Any sense of “me” or “mine” associated with the problem? And then notice what’s happening inside. As you just simply welcome all those three things, you’ll notice something relaxes and opens inside. And if you want to encourage it a little bit, you just simply let go. Let it just unravel.


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Diving In

The third way of letting go is diving into the core of the issue or the emotion. This technique is especially helpful if the emotion is strong. And remember that when you’re diving in, there may be a temporary intensification of the feeling at first. And then as you go deeper, you’ll start to see through it. Think of another issue in your life that you’ve been wanting to change or improve. I know some of you might be running out of issues. No? Oh, OK. I guess that was just wishful thinking on my part. I know most of us think we have a whole collection. So, in this moment, could you just focus on the issue and then welcome how you feel about it. Let it be here. And then could you just go a little deeper? Allow yourself to go deeper than the thoughts, deeper than the feelings, deeper than the sensations. And could you go deeper still? If it’s still intense, just go deeper than that. It may be counterintuitive. Just allow yourself to drop in to the feeling. And then go deeper. And could you go deeper still? Now, if you notice that you’re starting to pop through to the other side, allow yourself to go deeply into the emptiness or the peace or the space.


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And could you go even deeper? And just a touch deeper than that. OK, good. Now if you’re still holding on to any of it, if there’s still some turmoil at the moment, could you just simply let go? When you are able to dive through the emotion, you will discover that emptiness or peace or space or isness that you are. And so this can be done any time. Especially if there’s an intense emotion that you’ve been struggling with, just go deeper. At the core is emptiness. At the core is peace. At the core is spaciousness. Explore this for yourself.


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Holistic Releasing on Wealth and Abundance

One of the feelings that most of us have all the time that’s blocking the sense of wealth or abundance is just a feeling of “I don’t have enough”—a feeling of scarcity. And the opposite of that is “I have enough. There’s an abundance for all.” So let’s just go back and forth between the two. So, in this moment, could you allow yourself to welcome any sense of scarcity, any sense of “I don’t have enough” or “I’m not enough”? And could you just let it be here? And could you also welcome abundance, that feeling of “I’m enough” and “I have enough.” And, again, if that’s a little harder, just do the best you can. And then again, welcome any sense of scarcity, any sense of “I don’t have enough” or “I’m not enough.” And then could you welcome, too, that sense of “I’m enough and I have enough,” that sense of abundance. And then could you allow yourself to welcome any remaining sense of scarcity of “I’m not enough” or “I don’t have enough”?


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And then could you welcome abundance, the sense of “I’m enough and have enough”? And then could you welcome any remaining sense of scarcity of “I’m not enough” or “I don’t have enough”? And then could you welcome abundance, that sense of “I’m enough and I have enough”? Now, just going back and forth a couple of times like that, that sense of “I have enough” or abundance is probably a lot more self-obvious to you. And your sense of scarcity is probably a lot less. Again, if you’re doing this on your own, keep going back and forth until you feel complete. You don’t have to keep doing it forever. Generally, it takes no longer than what we just did together.


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Holistic Releasing on Relationships

One of the things about relationships is that the people that we love the most are also the people we hate the most. Because when they do or say something that doesn’t allow us to love them, we can’t stand it, and it brings up the opposite in us. The use of stronger words such as “love” and “hate” is intentional to help bring up the emotion a little more. If you shy away from “love” and “hate,” you can use “like” and “dislike.” It’s the same. So, in this moment, allow yourself to think of someone that you care about. Someone maybe that you think you love. Or someone that you think you hate or you just can’t stand. This works on either. And in this moment, could you allow yourself to hate or dislike them as much as you do? And then could you allow yourself to love or like them as best you can? Remember this is “as best you can.” It might be a stretch to do this, especially if you pick someone that you think you hate. And then again, could you allow yourself to hate or dislike them as much as you do?


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And then could you allow yourself to love or like them as best you can? And then could you allow yourself to hate or dislike them as much as you do? And then could you love or like them as best you can? And then again, could you allow yourself to hate or dislike them as much as you do? And then could you love or like them as best you can? And then could you allow yourself to hate or dislike them as much as you do? And then could you allow yourself to love or like them as best you can? And then could you allow yourself to hate or dislike them as much as you do? And then could you allow yourself to love or like them as best you can? If you’re doing this on your own, you would keep doing it as long as you needed to in order to get the relief that you wanted.


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Holistic Releasing on Health and Well-being

One of the things that we all experience is a sense of contraction in our bodies. Sometimes we experience it as tension, sometimes just as constriction, sometimes it’s just a feeling of boundary. And, if you’re not experiencing any discomfort in your body right now, you don’t need to create any in order to do this process. This actual process can be used anytime if you just want to feel more spacious inside. So, in this moment, could you allow yourself to welcome any sense of tension or constriction or holding on in your body? Could you just let it be there? And then could you also welcome the relaxation, the expansion, the openness that’s always inside as well? It’s even in the very same spot that now appears tense. And then could you welcome any tension or contraction or constriction in your body? And then could you welcome any sense of relaxation, of openness, of expansion, of ease? Remember, that’s what’s natural. If you look, you can always find it, no matter how the body’s feeling.


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And then could you allow yourself to welcome any sense of constriction or contraction or tension in your body? Remember, if there isn’t any, don’t manufacture it. And then could you also welcome the relaxation, the openness, the ease that’s always right within you? And then could you welcome any remaining tension or contraction? And then could you welcome the openness, the ease, the spaciousness that’s always right within you, as best you can? And let’s just do that one more time. Could you allow yourself to welcome the tension or contraction if there is any left? And then could you welcome the ease, the openness, the “isness” that’s always right within us? If you were doing this on your own, you would keep going until you got the relief that you wanted.


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How to Do Holistic Releasing on Your Own

How you can do Holistic Releasing on your own is very simple. If you notice in your life that you can see only one possibility, then stretch a little and just ask yourself: “If this wasn’t here or this had already been resolved or if I could see it from another perspective, then what would be here?” And then whatever comes to mind, take both sides of it and just go back and forth and welcome each a few times. You’ll know when to stop because it will be dissolved. The polarities will simply dissolve each other.


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GETTING UNSTUCK


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Letting Go of Resistance

So, allow yourself to think of something about life that you resist. It could be about your friends, your relatives, your body, your mind, society, politics. I’m sure there’s something in there you’re resisting. And, if there’s any resistance in this moment, could you just simply welcome it? Could you let it be there? And then as best you can, just for now, could you let go of that feeling of resistance? Would you? When? And focus on that same thing or anything else in your life you’ve been resisting. And could you simply just welcome the resistance? Could you let it be here? And then as best you can, just for now, could you let that feeling of resistance go? Just could you? Would you? When?


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And focus on that again. Focus on that same thing or anything else that you’re resisting. And could you welcome that feeling of resistance? Could you just let it be here? And then as best you can, just for now, could you let go of that feeling of resistance? Could you just set it free? Would you? When? Just doing a little releasing on resistance, notice how differently you feel. It takes just a little bit; it goes a long way. And if you just start releasing a little bit of your resistance to life and in life, you’ll find your whole world changes because, to quote the Borg for those of you who are StarTrek fans, “Resistance is futile.” Because life is just going to be as it is. But without the resistance what you discover is life is just a flow. It’s like a river. It’s really like a river and it carries you. And it’s always carrying you.


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Letting Go of Wanting to Change What Is

Allow yourself to think of something in your life that you’ve been wanting to change. It could be your wife, your husband—I always like to throw those in—your bank account, your body, your neighbors, the way society is, politics, anything. And in this moment, could you allow yourself to welcome any wanting to change it. Could you just let it be here? And then as best you can just for now, could you let go of wanting to change it? Would you? When? And then could you allow yourself to focus on that same thing—or anything else that you’ve been wanting to change. And could you allow yourself to welcome the wanting to change it. Could you just let it be here? And then as best you can, just for now, could you let go of wanting to change that? Would you? When?


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And focus on that again. In this moment, could you just think of something in your life that you’ve been wanting to change. And then could you welcome that feeling of wanting to change it? Could you just let it be here? And then as best you can, just for now, could you let go of wanting to change it? Could you just set that free? Would you? When? Keep letting go of wanting to change it until you’ve felt that feeling of acceptance that arises naturally when you let go of wanting to change it.


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Letting Go of Wanting to Figure It Out

So, allow yourself to think of one of your favorite problems. One of the ones you’ve been trying to figure out why it’s there and what you should do about it. And could you just simply welcome wanting to figure it out, that wanting to understand it? Again, if you’re not sure about letting this go, remember, “Would you rather understand why you have this problem? Or would you rather just be free of it?” So, again, could you welcome any wanting to know, any wanting to figure it out? And then as best you can, just for now, could you let go of wanting to know? Could you let go of wanting to figure it out? Would you? When? And then focus on that same problem or some other problem that you’ve been struggling with, you’ve been trying to solve.


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When we’re wanting to figure out a problem, we keep recycling the same information over and over and over again, not noticing we’re not getting anywhere. So when you let go of wanting to figure things out, often all these insights will just come spontaneously. So, in this moment, could you welcome your wanting to figure it out, your wanting to understand it? Could you just let it be here? And then as best you can just for now, could you let go of wanting to figure it out, of wanting to know, of wanting to understand? Would you? When? And let’s do that one more time. Focus on that same issue or another issue you’ve been trying to solve with your mind. You’ve been looking for the answers in the past. You’ve been recycling data over and over and over and over again, trying to get a different outcome. You’ve been wanting to figure it out. And could you just simply welcome that wanting to understand, that wanting to figure it out? And then as best you can, just for now, could you let go of wanting to figure it out? Would you? When?


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Letting Go of Wanting

So, allow yourself to review your life and check to see if there’s anything about your life that you’d like to feel freer about in this moment, anything you’re wanting to change or improve. And could you just simply welcome whatever came to mind. And then dig a little deeper and see if it’s coming from any kind of wanting: a wanting survival, wanting to be separate, a wanting to control, a wanting love, any kind of wanting. And by the way if you’re not sure, just pick one. It doesn’t matter because usually it’s a combination. And whichever want you’re most aware of in this moment, could you just let it be here? Could you welcome it? And then as best you can, just for now, could you let go of wanting that? Could you just set it free? And focus on that same thing—or anything else about your life that you’ve been wanting to change or improve, that you have some feeling about and could you just simply welcome how you feel in this moment? And then could you allow yourself to feel into it or dig a little deeper and see which want it’s coming from. A wanting to be separate, a wanting survival, a wanting approval or a wanting control? Copyright 2011 Sedona Training Associates.

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And whichever want you’re aware of in this moment—remember, it may be a combination, so just pick one. Do this with as little thinking as possible. Could you welcome it, could you let it be here? And then as best you can, just for now, could you just simply let go of that want? Remember, just as best you can. And if you’re struggling with that again, remember would you rather want it or would you rather just have it? So, could you just set it free? Let it go as best you can. And again focus on that one more time. Focus on that same situation or if it feels free at the moment, focus on another one. Some situation where you’ve been stuck or where you’ve been wanting to fix it or change it, wanting to improve it. And could you welcome whatever it brings up inside of you? Could you just let it be here? And then could you allow yourself to dig a little deeper and see which want it’s coming from: a wanting separateness or oneness, a wanting survival, a wanting approval or love or a wanting to control. And whichever want you’re most aware of in this moment, could you just set it free? Could you let it go as best you can? And could you just simply allow yourself to be as you are? And be as you are? And be as you are?


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SIMPLE NEXT STEPS


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Keeping Your Momentum Going

The following suggestions are simple things you can do to continue the work you’ve done in this course. • Take advantage of the growing coach community. Work with a coach, hire a coach, become a coach • Participate in or start a support group in your town, by phone, Internet or at work • Participate in support calls • Review your notes from the course • Remember to release the little things • Practice releasing daily (make a daily appointment with yourself to release) • Listen to Sedona Method CDs (or on your iPod) to release in the car, during your commute, while out walking • Do the exercises in this course again • Record releases for yourself and play them • Stay connected to the Releasing Community (e.g., via www.SedonaMethodCommunity.com, Facebook, Meetup) • Get a releasing buddy (in person, on phone, via Skype) Copyright 2011 Sedona Training Associates.

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• Keep a gains journal in which you record ~5 gains/day • Release on issues and wants at the beginning and/or end of each day so you can start the new day fresh • Attach releasing to a daily activity (e.g., eating, brushing teeth) • Write key points of teachings on sticky notes and place them around the house • Take a releasing break during or instead of a coffee break • Keep a notebook nearby and write down issues that come up so you can release them • Send yourself an e-mail reminder to release or use the Letting Go Money Now app on your smart phone or iPad • Pick a favorite release and do it often to gain confidence • Practice releasing with your eyes open • Read The Sedona Method book • Ask your friends or romantic partners to ask you the releasing questions • Take another Sedona Method Course or attend a live event • Allow yourself a part of each day just to be


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Guidelines for Starting a Support Group To find an existing Sedona Method support group or to start one, please visit: www.SedonaMethodCommunity.com The goal of a group should be to support each participant in gaining the most that they can from their use of The Sedona Method. It is important that a safe space be created in order for everyone to feel free to participate, yet never to feel pressured to do so. Such environments are best created when a different group member is given the opportunity to be the leader each time the group meets— if they chose to do so. This policy helps prevent one individual from dominating the group. It also allows participants to stretch themselves in the direction of helping others. Anyone who brings up an emotional or physical issue that would usually be handled by a trained medical professional should be encouraged to seek professional care. Support groups should never be used as a substitute for competent medical attention, rather as an aid to each participant’s personal and spiritual growth. Please have group participants agree amongst themselves to keep anything of a personal nature that’s shared during the meeting within the group. This allows everyone who attends to have the maximum feeling of safety and comfort. This agreement can be revisited every time the group gets together. To provide the maximum support, it is helpful to have a group meet once a week. If that frequency seems difficult, meeting once a month is still sufficient and helpful.


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Especially if you are using private residences for your meetings, it is helpful to rotate locations so that the burden for hosting the support group is not borne by one person alone. However, if you can identify a centrally located, free public location, we encourage you to use that on an ongoing basis instead. The following instructions are for the leader of the support group. Welcome Everyone Read the following releasing questions aloud for group participants. Then, allow a few minutes of silence in order to give everyone an opportunity to become centered and present in the room. Do your best to create a safe space for everyone attending. Group Releasing Questions for the Beginning of a Support Group These questions are designed as a guideline. Please get comfortable using them before you add any others. Alternatively, if someone in your group has a set of The Sedona Method Audio Program, you may play a release from the recordings, which you can then also use as the basis for the exercises in that support group meeting. Allow yourself to sit back and make yourself comfortable as you focus inside. You may close your eyes or keep them open, whichever you prefer. Take a deep breath and allow yourself to release any tension in your body as you exhale. Scan your body for any other tension or holding on. (Pause) If there is any tension in your body: Could you let go of wanting to control it and allow it to release?


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Check your body again and see if any part of it is pulling at your attention. (Pause) If it is: Could you let go of wanting to control that? Now, review the last 24 hours and see if there is anything about those 24 hours that you would like to change or control. (Pause) If so: Could you let go of wanting to change or control that? Is there a person or situation in your life right now that is stirring up a sense of wanting approval? (Pause) If so: Could you let go of wanting approval? Is there anything that you said or did recently that stirred up a sense of wanting approval? (Pause) If so: Could you let go of that wanting approval? Find something in the last 24 hours that still concerns you. Is the person or situation you just thought of stirring up a sense of wanting approval, wanting to control, or wanting security or survival? (Pause) If so: Could you allow that want to release? (Repeat if needed.) Is there anything about being here this evening that is stirring up any want within you? (Pause) If so, check to see if it’s a sense of wanting approval, wanting to control, or wanting security or survival. (Pause) Whichever want it is: Could you allow it to release? Check to see if there is anything about me, as the support group leader, that stirs up a want within you. Is it a sense of wanting approval, wanting to control, or wanting security or survival? Whichever want it is: Could you allow it to release? (Repeat if needed.)


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If you came with a specific issue to work on tonight, see what your NOW want is about that topic. (Pause) Is it a sense of wanting approval, wanting to control, or wanting security or survival? (Pause) Whichever want it is: Could you let it go? (Repeat if needed.) Now, focus on whatever you want in the moment: approval, control, or security or survival. (Pause) Whatever you want: Could you let it go? Focus again on your NOW want. (Pause) Could you allow it to release? Take one more look inside and allow yourself to become aware of your NOW want. Whichever want it is: Could you allow yourself to let it go? Gradually bring your awareness to a more external focus, and, whenever you are ready, if you haven’t already, allow your eyelids to open. Ice Breaker Have group participants share their names and a gain that they have each experienced so far from using The Sedona Method. Partner Work Have each person in the group find a partner so they may support each other in doing an exercise from The Sedona Method. Select an appropriate exercise from the book, such as general releasing, the Advantages/Disadvantages Process, the Likes/Dislikes Process, and the Cleanup Procedure. Spend approximately 30 minutes on the exercise. Either have the partners switch back and forth, taking turns facilitating each other, or time it so that each participant has about 15 minutes to do an exploration with the support of the other partner.


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Ask each partner to open their copy of The Sedona Method to the exercise being explored, so they can remember the appropriate phrasing of the processes. Then, before breaking into partnerships, read the following statement aloud: Instructions for Partner Work Be there with, and for, your partners as best you can. Grant your partners their Beingness by allowing them to have their own explorations. As you facilitate your partners in releasing, also do your best to let go. You will find that this happens naturally if you are open to it. Refrain from leading your partners, judging their responses, or giving them advice. Also refrain from discussing the explorations until you have both completed them, and you have spent a few minutes in silence. Be sure to validate your partner’s points of view, even if these do not agree with your own. Please refrain from playing the role of counselor or therapist, even if you are a trained counselor or therapist. If your partner brings up a medical condition that would ordinarily require the care of a trained medical professional, recommend that he or she get whatever professional support is needed in this area. If you are not sure whether or not your partner truly needs medical support, you can recommend that he or she seek professional medical attention, just to be sure. Have Group Share Have volunteers from the group share what they got from doing the exercise. Make sure that the group validates their perspectives, and support them in letting go and moving up into greater freedom. Sharing Gains Give the group another opportunity to share gains if they choose.


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Optional Release If time allows, either read the same group releasing questions that were read at the beginning of the meeting—substituting the timeframe of however long the meeting lasted for the preceding 24hour period—or play another process from The Sedona Method Audio Program or Financial Liberation. Silence Have the group spend a few minutes allowing their Beingness to be in silence. Thank Everyone for Coming Thank everyone for coming, and encourage the group to maintain the silence within as they go home or go about their day. Remind them of the date, time, and location of the next meeting and suggest that they invite their friends.


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Other Sedona Method Courses

Sedona Training Associates is dedicated to helping you liberate your true nature and to have, be, and do all that you choose. Our products have been created for this purpose. To accelerate your progress, we highly encourage you to attend one of our live seminars or purchase an audio program. The following are some of our offerings.

Letting Go DVD What if you could leave all your negative emotions and anxieties behind you forever and gain the keys to happiness, success, peace and emotional well-being in 1 hour and 8 minutes? This film is an invitation for you to lead a richer, happier, more abundant and love-filled life. It is an invitation for you to share what you have learned with those that you care about. It is also an invitation for the healing of planet Earth.


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Click Here To Watch the Letting Go Trailer What’s included with the Letting Go Movie DVD: • Get the Letting Go DVD mailed directly to your mailbox • Receive instant access to watch the Letting Go movie online while you wait for your DVD Great Bonuses: • Two great bonus features containing powerful processes, techniques and perspectives on your DVD • Powerful companion guide designed to help you implement Letting Go in your life • 60 days of video support emails to help you continue benefitting from the movie • DVD is compatible with all DVD playing devices worldwide • Invitation to join the Letting Go community for ongoing support

Beyond Letting Go You are invited to continue this amazing journey to the core of your inner self by experiencing the 7-week Beyond Letting Go online course facilitated by Hale Dwoskin, New York Times best-selling


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author of The Sedona Method and creator of the Letting Go movie. This course was recorded during the creation of the movie and it’s the perfect companion for you to fully explore Letting Go. The amazing 7-week online course encourages you to apply these self-healing methods to uncover and be your true self. Plus, you’ll realize the limitless possibilities you can achieve in your own life – and that in itself is amazing! Free yourself from limiting thoughts, beliefs and emotional burdens by taking the 7-week Beyond Letting Go course. The world is yours to embrace. Make it happen now! Experience the reality of inner peace when you let go of: • • • • • • • • •

Traumatic experiences from the past Limiting thoughts and beliefs Day-to-day anxieties Your innermost fears Sadness from a lost love Deep-rooted anger Financial woes Frustration with your career Struggles with addiction

This inspirational and thought-provoking 7-week online course goes beyond letting go and helps you personally… • Experience the exquisite beauty that is always within and around you • Discover that unshakable inner peace is possible even when challenged • Live your life to the fullest with great enjoyment during every moment


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• Discover what it’s like to be free of everything that once held you back • Awaken to the truth of who you truly are – in this very moment • Unlock your unlimited potential and all the hidden treasures within There are two great ways you can experience this incredible course. You can instantly download it to your digital device. Or, you can explore each new realm of Letting Go over the course of 7-weeks online. The choice is yours! The Beyond Letting Go 7-week Digital course also includes: • Highlights recorded during the filming of the course and during the very next course taught in Holland. • A complete course workbook that you can use to follow along as you listen to each session, and as a way to take your explorations deeper on your own. • A complete transcript of the entire course so you can read along, any time you choose, without having to take notes or re-read. It’s your own private written copy based on this amazing work.


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The Sedona Method Audio Course Plus Effortless Wealth and Success, Effortless Relationships, and Effortless Health and Wellbeing The Harvard Medical School-studied Sedona Method will enable you to quickly and easily let go of anything holding you back from financial abundance, emotional wellness, improved relationships and radiant health. This audio program is actually four courses in one and includes 20 CDs: 7 on mastering The Sedona Method, 5 on Effortless Wealth and Success, 4 on Effortless Relationships, and 4 on Effortless Health and Well-being. It also includes a 198-page workbook to assist you in integrating the Method into your life. In fact it is 100% guaranteed to help you create the life that you choose for yourself NOW. This means you will literally be free to have, be and do whatever you will or desire. This process is backed by a mountain of scientific research, celebrity endorsements and the success of hundreds of thousands of people just like you who have achieved amazing breakthrough results in EVERY area of their lives. Here is just some of what you can expect to achieve: • Higher self-esteem and self-confidence • Much greater relaxation and clarity in action and at rest


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Effortless Wealth and Success Most of us desire to have more wealth and success in our lives. Even if we feel like we have enough, we often do not allow ourselves to create what we choose with ease. This course is dedicated to showing you how to dissolve the blocks to creating, maintaining, and enjoying effortless wealth and success. • • • • • • • • • •

Make more money with less effort Access your intuitive knowing and clear reason Make better investment and life decisions Free yourself of fear, worry and anxiety, including fear of failure and success Work smarter, not harder Freedom from the debilitating effects of anger, anxiety, depression, stress, tension, grief and fear The freedom to live life fully, happily, and joyously every moment Unshakable inner peace, contentment and satisfaction Boost your self-confidence and flexibility Dissolve all the inner barriers to lasting effortless wealth and success

Effortless Relationships In this course you will discover that both your personal and business relationships can be a lot more effortless, fun, loving, and mutually rewarding. This course will teach you some applications of The Sedona Method that are particularly suited to improving relationships in addition to their other applications. You will also explore and release some of the major blocks to having effortless relationships. • • • • • •

Fall in love with your self and your partner again Deal with difficult people with grace and ease Have more open, honest, natural communication Understand your partner better and have them understand you Take responsibility for your own experience in relationships Bring the feeling of “I am enough” into your life and your relationships


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Effortless Health and Well-being This course will help you take the lack of ease, the “dis,” out of disease. Medical science now agrees that most illness has at least some psychological component and that is what this course can help you dissolve. As you let go of your stress, tension, anxiety, and frustration about whatever emotional, mental health, or physical challenges you are facing, you find that you feel better, discover the right actions to take much more easily, and support the body’s natural healing process. • • • • • • •

Have your ideal body and feel more love for the body you have Free yourself from past traumas and recurring stories Free yourself from the tyranny of guilt and shame Lose weight, quit smoking and free yourself from all addictions Experience deep relaxation End pain and discomfort Feel and look younger and slow or reverse the aging process

The Sedona Method book The Sedona Method book is an in-depth reference guide to the first three methods of releasing: choosing to let go, welcoming and diving in. It also introduces Holistic Releasing and The 5 th Way. It is also one of the least expensive and most comprehensive ways to introduce The Sedona Method to everyone you know. Topics covered include: • • • • • • • • •

Background on Hale’s path The chart of emotions Wanting equates to lack Letting go of the four basic wants Goal setting Advantages and disadvantages The Cleanup Procedure The protocol for working with fear and anxiety Specific releases on finances, health and relationships


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