As you could have noticed I strongly believe that one of the most important things for achieving goals in harmony is the elimination of goal related inner conflicts (that’s the STEP 1 in my famous “Six Easy Steps” material (You can download that material here, or access the “Six Easy Steps” video training here .
Recently I’ve realized that since I started our Goals in Harmony blog, I didn’t share the 10F technique. (the 10F technique is the main technique for the elimination of negative emotions of the Quick Goals system).
In order to correct that, I’ve prepared a small gift for you.
To allow you to try the 10 Fingers process even if you don’t practice QUICK GOALS, I’ve prepared a short material with the process, which you can easily use.
QUICK PEEK AT THE 10 FINGERS TECHNIQUE
What is the 10 Fingers (10F) technique and what can it do for you
10F technique is the technique of the QUICK GOALS goal achievement system that is used for elimination of the inner conflicts you have in regard to your goal.
It is a very effective and easy to use self-improvement technique with which you can also eliminate any problematic emotion or belief (or any other undesirable content of your mind).
In this text I will focus on the elimination of undesirable emotions or beliefs, but it will be equally effective in elimination of any other undesirable state of mind.
The technique is very simple and easy to use, but so effective that you will be able to see significant changes of your emotional state from its first applications (in just 2-3 minutes).
So, give it a try. Pay off will be really amazing.
How does the 10F process produce results
The main idea on which the 10F process is based is that in order to free yourself from some negative feeling you need to experience it completely without resistance.
Another idea on which the technique is based is that the reason for the persistence of any undesirable condition is the underlying conflict which is not completely understood.
In most situations we perceive just our “negative” emotion to be a problem.
In fact the whole problem is the conflict beneath, of which our negative emotion is just one part. Let’s look at the simple example which will make the whole idea easier to understand.
Suppose that you are a student and you experience a negative feeling: “I don’t feel like studying right now”.
What is not so obvious immediately is that there is another feeling which is also part of the problem. Second part of that conflict is some connected feeling which says “I must study” (or some other “positive” feeling similar to that).
If you pay attention, “I don’t feel like studying” wouldn’t be a problem at all if the second part didn’t exist. So, whenever you have a problem with some of your inner states, you usually have a problem with the two conflicting opposing parts.
Because of that, to resolve it, understand it and free yourself of it, you need to experience (and understand) both polarities which are in conflict.
This is what happens during the 10F process.
Here is the complete 10F process:
Practical 10F process (complete 10F process)
- Decide which undesirable emotion or belief (or some other mental content) you want to eliminate. Write it down.
- How strong is that undesirable feeling? (Rate it from -10 to 0, where -10 is the strongest negative feeling and 0 shows that it doesn’t exist anymore.) Write it down.
- What would you like to experience instead of that emotion or belief? Write it down.
- Going through 10 fingers:
Put the thumb of your left hand at the table in front of you (or your leg, or any other flat surface).
Experience (feel, become aware of) that undesirable emotion. While you have that in your mind, inhale and exhale.
Put the thumb of the right hand at the table.
Feel that you would like to experience the desirable feeling (which you identified in point 3) instead. While you have that in your mind, inhale and exhale.
Repeat the same with all remaining fingers. (First the finger of the left hand experiencing negative emotion, and then the finger of the right hand, feeling that you would like to experience the positive emotion you identified in point 3.)
- Is there something that you could conclude from this process, about that feeling, yourself or the world in general?
- What is the rating for the negative emotion now?
- If the negative feeling didn’t completely disappear repeat the process with remaining part of the negative feeling.
Notice that although we usually consider that the remaining negative feeling is the same as the one we started with, but with less intensity, it usually isn’t so. In most cases some parts of the initial feeling disappear and some specific parts are still there.
Because of that, repeating the 10F process will work better if you define precisely which part of the negative feeling is still there, and do the process with that feeling (usually it won’t be exactly the same feeling that you started with).
All that being said, now it’s time to do the 10F process for some of your undesirable emotions or beliefs.
At the bottom of this post you have the practical 10F technique material, if you want to DOWNLOAD it, or print it.
PRACTICAL EXERCISE 1:
Do the 10F process for one of your undesirable emotions or beliefs.
PRACTICAL EXERCISE 2:
On the next page, you have the list of most common negative emotions/beliefs. Maybe the best way to start using 10F is to choose those which are most problematic for you and apply the 10F process on them. (Of course, even better would be to create your own list and work with that.)
Here is the list:
LIST OF THE COMMON NEGATIVE EMOTIONS/BELIEFS
- I can’t eliminate my shortcomings.
- I am not confident enough.
- I am not successful.
- I can’t earn enough money.
- I can’t get my perfect job.
- I can’t stay calm in all situations.
- I can’t express my emotions freely.
- I can’t concentrate well.
- I can’t persist on my goals.
- I am not tolerant.
- I am not patient with my children.
- I can’t attract the perfect emotional partner.
- I am not comfortable leading/managing people.
- I can’t freely ask for a favor.
- I can’t freely express my opinions.
Obviously, these are just the simplest ideas about possible uses of 10F. Possibilities for using the technique are limitless. You should consider doing 10F whenever you experience some inner states you are not happy about.
In this material we talked about using 10F just for integration of undesirable emotions and beliefs. You can use the technique for dealing with any other inner state you would rather not experience.
For example, in the QUICK QOALS goal achievement system 10F is used to create a confidence about achieving the goal you chose (of course, the process is modified to allow identification of different emotional barriers connected to the chosen goal).
Final result of the process is total confidence about the goal (QUICK GOALS practitioners finish the process in the state in which they are so confident that they feel that it’s impossible to fail.)
So, start using it right away and you will witness amazing changes in your general emotional state in the next few days.
I am also preparing a complete practical example from which you will be able to see exactly how to do the whole process. I will post it here in a day or two.
Wishing you harmony and success,
P.S. This materials could be interesting even if you already practice Quick Goals, as it’s about changing negative emotional states you currently experience. (That topic wasn’t covered in a great depth in the QUICK GOALS Practical Course. In Q.G. the technique is used just for elimination of doubts and conflicts you have in the area of your goal.)
Here is the process material (so you could print it if you want):