Black Sun

    Mind-Body Release (MBR)

    Step by Step Instructions

    Difficulty

    Beginner

    Duration

    5-20+ min

    Avg Change

    +4.2/s

    Rating

    4.3

    Mind-Body Release (MBR)

    A synthesis of Rational-Emotive Behavior Therapy (REBT) and Internal Family Systems (IFS) that uses metaphorical dialogue with the subconscious to release trapped beliefs and emotions stored in the body, allowing negative beliefs to be reversed in a short period of time. Read a more in-depth explanation to understand Mind Body Release here.

    Benefits

    • Increases body awareness and mind-body connection
    • Promotes self-acceptance
    • Forms a positive relationship with your subconscious
    • Easy to do and physically tangible results

    Why This Works

    • The mind and body are physiologically interconnected making the state of one tied to the state of the other. This connection allows you to heal your mind through healing the body. Books like The Body Keeps The Score by Bessel Van der Kolk go over this concept.
    • The subconscious knows how to heal itself just like it does when it heals a cut on your body. Using the subconscious to facilitate healing allows healing to happen at a faster and deeper level than could ever be possible with the conscious mind.
    • Bilateral stimulation should be used while doing this theory to speed up the healing process.

    Important Considerations

    • If you are unable to recognize a physical sensation in your body tied to something that is distressing to you, that indicates a need to improve your mind-body connection. You can do so with techniques that focus on increasing body awareness such as .
    • The subconscious speaks in metaphor just like if someone speaks in English or Mandarin, a metaphor being an image used to represent the problem. Use the metaphor to help you understand your subconscious mind but don't get too caught up in the metaphor if you don't understand it, just go with it anyway trusting that your subconscious has a reason for choosing that specific metaphor. If your subconscious doesn't bring up a metaphor, don't worry about it and move on.
    • Do not fight the subconscious. The subconscious takes in 11 million pieces of information a second while the conscious mind takes in 50 pieces of information a second maximum. Your subconscious mind is way smarter than you and it's you so it has your best interest in mind. Trust that it knows what it's doing.
    • Your job is to understand the subconscious, not order it into submission. This often requires you to validate and hear parts of yourself that you've been in denial about. If the subconscious is telling you something, listen to it. Try to get it on board with changing as trying to force it to change is about as effective as trying to push an elephant over with your bare hands.
    • There are three ways to get an answer from the subconscious mind. First, a voice or feeling. Don't waste time trying to figure out if the answer is you or your subconscious, just do it and figure that out later, assume it's your subconscious first. Second, a change in the metaphor. This may require some interpretation on your part but change typically is a good sign. Third, a physical shift in the body. For the physical shifts, if you are asking a question and your body's distress increases, that means the subconscious is against what you're asking or doing. If the physical distress decreases, that means the subconscious is agreeing with what you're asking or doing.
    • Your body may store multiple issues in one physical location. If you fully release something subconsciously but that part of your body is still not fully at peace, do the process again assuming that something else needs to be worked through that is also stored in that same location.

    Proven Practice

    Step-by-Step Instructions

    Measured Efficacy

    +4.2

    Avg Change / Session

    145

    Sessions Measured

    4.3

    6 Ratings

    Speed
    1. 1Identify something you want to work on. This could be a core negative belief, a situation, or something that is distressing to you. It could even be an uncomfortable physical sensation that you aren't sure what it's tied to.
    2. 2Bring up that thing and identify where in the body you are feeling distress.
    3. 3Ask the subconscious to turn the strongest physical sensation into a metaphorical image that you can talk to. Move on if the subconscious doesn't bring up a metaphor.
    4. 4Ask the metaphor if it's willing to release what it's holding on to.
    5. 5If yes, continue to step 7. If no, go to step 6.
    6. 6If the subconscious isn't willing to release you can do a couple different things: a. Ask what you can do in this moment to help it feel comfortable releasing the trapped emotions and do whatever it says metaphorically in your head. Don't question what it asks, just visualize yourself doing it, even if it says something that makes you uncomfortable. Remember, it's just a visualization. b. Ask the metaphor if it would be willing to participate in an experiment to see if you can't help it release the trapped emotions. Let it know that if the experiment doesn't work it can go right back to how it was before. c. Thank the metaphor for how it has protected you and express appreciation for it. When it feels heard and validated, it is more likely to release. d. If none of these work you will want to ask questions to try and understand the subconscious and get it on board with releasing what it's holding on to. One method that seems to work is showing the subconscious how what it's doing is hurting you rather than helping you as the subconscious always seeks to help you but sometimes does so in a counterproductive way.
    7. 7Ask the part to release all negative emotions that it's holding on to. Allow the necessary time for the subconscious to release what it's holding which can take a couple seconds to several minutes.
    8. 8Ask the subconscious to replace all the negative emotions it just released with positive emotions. You don't choose the positive emotions consciously, you allow the subconscious to choose them for you.
    9. 9Repeat until all body sensations are gone in that area of the body.
    10. 10Repeat this process with all areas of the body that feel distressed until the belief, situation, or physical distress no longer triggers any negative impact in the body. It is normal for the sensations to move to different parts of the body as the subconscious heals itself.
    11. 11If working on a belief, which is the most effective way to use this method, make sure to replace the negative belief with a positive one which you can read how to do here.
    4.3

    6 ratings

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