This is a brief overview of how you do The Work of Byron Katie. For a more complete explanation, please visit thework.com.
You may also find it useful to take a look at a complete list of tools to do The Work.
1. Fill in the Judge-Your-Neighbor Worksheet (JYN)
Write your statements about a stressful situation on a Judge-Your-Neighbor Worksheet so you can investigate your beliefs using the four questions. Katie has a great video about how to fill one in and you can read more about how I fill in my JYNs.
(Another Option) One-Belief-at-a-Time Worksheet
During most of my daily sessions, we didn’t have time to work a whole JYN so we’d work just one belief off my worksheet. Most of the time the charge was gone from the whole sheet but if any remaining statements still felt true, I would do The Work on that one as well.
2. Ask the Four Questions
Investigate each of your statements from your Judge-Your-Neighbor Worksheet using the four questions. The one asking the questions is call the facilitator.
- Is it true? (Yes or no. If no, move to 3.)
- Can you absolutely know that it’s true? (Yes or no.)
- How do you react, what happens, when you believe that thought?
- Who would you be without the thought?
3. Find the Turnarounds
Turn around the statement you just questioned. This is an opportunity to experience the opposite of what you originally believed. For example:
Original Statement: “She doesn’t care about me.”
Self: “I don’t care about me.”
Other: “I don’t care about her.”
Opposite: “She does care about me.”
4. Turnaround Statement #6
After you have turned around statements 1 through 5 on your JYN, turn statement 6 around using “I am willing to …” and “I look forward to …” For example…
Original Statement: “I don’t ever want him to talk to me that way again.”
Turnarounds: “I am willing to have him to talk to me that way again.”
“I look forward to him talking to me that way again.”
Why would you look forward to it?
You can’t control reality or people. He may talk to you that way again! If you still have a bad reaction, it lets you know your work is not done. There’s more statements to work so you can finally be free of it.
Options for Doing The Work
Self Facilitation: When I was first getting started, I tried facilitating myself doing The Work and had limited success. I was too new to it and had difficulty sitting quietly contemplating the questions. I felt tense about not knowing the answer and would get up and do something else. You may have a different experience. If you would like to try it, you might start by watching some videos on Byron Katie website or her videos on youtube.
Free Partner Facilitations: If you’d like to find your own daily practice partner, you maybe be able to find one on The Work of Byron Katie’s Facebook page.
If you attend the School of The Work, you will definitely meet partners there. That will also allow you to enroll in The Institute for The Work. Once you’re a member you’ll have access to Katie’s webcasts, forums, online events with Certified Facilitators, and thousands of people from all over the world from who to choose as partners.
If you’re not able to swing that, they have a FREE Helpline where volunteers can help you fill in a JYN, answer your ask questions, or facilitate your session at no charge.
Certified Facilitators: If you want to go pro, you can work with a Certified Facilitator. They have the knowledge and experience making it well worth it. The fees for facilitation vary depending on who you select.