MINI PRACTICE EXAMPLES

Small Steps for Working with Yourself 

These exercises are not a substitute for a therapeutic session. They are a starting point for connecting the book's concepts with your own experience. It is recommended to do each one at a calm moment, with a notebook open.


Exercise 1 — Seeing Your Place in the System

Draw circles on a piece of paper representing each member of your family. Add yourself.

Now ask these questions:

Don't analyze the answers. Just notice.

In the book, you'll find how to deepen this work using figures.

Exercise 2 — Looking at Emotional Layers

Write down the emotion you feel most intensely right now.

Then ask: "What is beneath this?" Ask again beneath your written answer: "What is beneath this?"

Go down three layers. What surfaces at the bottom is often unexpected. Observe the emotions and their effects on your body.

Deeper explanations of these layers can be found in the book.


Exercise 3 — Social ATP: Receiving Money and Abundance

What ATP means as an energy source for a biological cell, money means in our social lives. Our cells don't hesitate or feel shame when receiving the energy they need — they simply accept it.

A learned "scarcity mindset," however, keeps the nervous system in a constant state of defense, blocking you from receiving or spending this energy.

Can you receive abundance the way your cells receive energy?

Place a small object on the table to represent yourself. Place another object across from it — for example, a coin — to represent "Money / Abundance."

Now ask:


How much distance is between the two objects? Can they reach each other?

Is the object representing money facing you directly, or is it turned toward the past?

Do you feel a tightness in your stomach or chest as you look at this distance?


Don't analyze. Just notice.


Exercise 4 — Escaping the Trap of "If Only"

Every word you speak is a message written for your cells. Your inner dialogues directly affect your brain and nervous system.

The phrase "if only" is one of the most common linguistic locks — it freezes the mind in the past and traps it in a loop that cannot reach resolution. The brain processes this scenario repeatedly but cannot change the outcome, consuming enormous energy. The organism tires, serotonin production is suppressed, a chronic heaviness sets in.

Silently say this sentence to yourself:

"I did the best I could with the capacity I had at that moment."

This sentence doesn't erase the past. But it closes the open loop in the nervous system and creates space to build new potential in the present.

What you can say instead of "if only," and the biological foundation of this transformation, can be found in the book.


These exercises are a small reflection of the book. For full practice work using figures, refer to the book.