4 Strategies for Effective Living
CORE is an acronym I developed to summarize four overlapping, non-linear sets of practices or strategies that I believe are essential (or core) to well-being, healing, and growth. These strategies are reflected in all my clinical and consulting work. I refer to these strategies as CORE practices for several reasons.
In physical health, exercise specialists frequently refer to the need to work out our core (the muscles around our trunk and pelvis). Core strength creates physical stability and balance, which supports all our physical activities. Similarly, the strategies discussed in this book focus on strengthening our psychological core, and practicing them creates psychological stability, flexibility, and balance that supports life.
Most importantly, CORE is also an acronym that simplifies and identifies the four complementary sets of practices that create psychological stability and balance. Specifically, CORE stands for Centering, Opening, Releasing, and Extending. Finally, the word core also means fundamental or essential and these strategies are, in my opinion, fundamental for well-being.
Let us describe each of these four strategies in turn. When I was involved in aikido training, I heard several ideas that stuck with me not only as essential for martial arts training but also for life training. One such saying was “first center then extend into the field.” If you are not centered in an aikido competition, you will quickly get knocked down. Similarly, if you are not centered in life, you quickly collapse in the face of any challenge.
Centering strategies involve helping ourselves cultivate our capacities to regulate our thoughts and emotions so that we can meet the challenges of life without becoming overwhelmed. Mindfulness, time in nature, body-based activities, and creating experiences of safeness are various ways in which we can get centered.
The second set of practices can also be illuminated by another expression I heard associated with aikido. A teacher of mine, psychologist Stephen Gilligan, who was also a student of aikido, once stated that it was important “not to give your eyes away.” My interpretation of this is that if we fixate on the challenge (or challenger) we get stuck in reacting rather than responding. Instead, if we open to the whole field, we can see the challenge but also the many ways we can move to respond to what is in front of us.
Opening strategies, then involve developing our ability to expand our mindset to the possibilities that life affords. Metaphors that reframe our experiences (discussed in a previous article, see link below) are examples of how to open our mindset.
The third set of practices involve reclaiming wasted energy. Frequently, in therapy, I hear people talk about how they wished things could have been different or they speak of historic slights and resentments. I typically ask these clients, tongue in cheek, where they have their time machine stored. Many people spend a tremendous amount of energy focusing on things that they cannot change, especially from their past. Learning how to wisely release energy that is being siphoned to the impossible task of changing the past can be tremendously helpful in shifting one’s focus back to health and life.
Releasing strategies also focus on reducing internal and external signals and beliefs that drain energy and lead to reactivity or suffering. Various therapeutic modalities, including clinical hypnosis, can be useful here. I also suggest people get a felt sense of letting go by closing their fist tightly, perhaps on a symbolic object representing what they are caught up in, and then opening their hand to experience a felt sense of letting go.
For the last set of practices, we can go back to that initial expression I mentioned. The latter part of the “center then extend” idea is that we must inevitably move into the field. This is where the action exists, where life exists. The last set of practices then, involve attending to and energizing what we wish to create in our lives. Creating a life takes more than belief and faith; it requires taking affirmative action even without guarantees of success.
I identify three elements to extending effectively: direction (focusing on where we want to go/what we wish to create); community (attending to with whom we wish to create); and process (attending to how we wish to live as we create). See my Full Brain Integration article for an exercise that focuses on extending.
If you are interested in my books you can find them at Amazon, follow the link by clicking on the book title below. You can also find the scientific references that support my assertions in the books.
Do you want a simple understanding of hypnosis? Are you interested in understanding the value of clinical hypnosis? Then read on. (Or listen on You Tube — see below)
There are two themes that underlie my view of clinical hypnosis. The first is attention. The second is compassion. Attention is important because whatever we focus on always expands in our mind and experience. This is essential in understanding the nature of hypnotic states. In simple terms, hypnotic states are biologically rooted experiences of relatively effortless focus that activate neuroplasticity. In other words, hypnotic states can help us adapt, learn, and change.
If attention is central in understanding hypnotic states, compassion is essential in translating these states into the practice of clinical hypnosis (often referred to as hypnotherapy). With compassion we create a favorable climate for orienting attention towards new adaptive functioning. Clinical hypnosis then is the interpersonal skill set that we cultivate and use to invite hypnotic states in order to promote life affirming change.
The CORE in CORE Hypnosis refers to four overlapping skills and strategies that I have identified that can be applied to support change. CORE is an acronym and refers to skills and strategies in Centering, Opening, Releasing, and Extending.
Feel free to ask any questions in the comments
The book is available at Amazon or Friesen Press
Do your remember learning how to ride a bike? That first day balancing on two wheels? I remember that day clearly. It was a warm muggy summer afternoon in the back alley of our apartment building. My father wore orange shorts, a sleeveless t-shirt bought from a souvenir shop in one of our beach holidays, and flip flops. He had a lit cigarette in his mouth as he unscrewed the bolts that allowed the bike to return to its full two-wheeled bronze banana seat racing glory.
I was five years old and I felt both excited and nervous. I remember him tossing out his smoke before holding the back of the bike steady so I could climb up. As I started to peddle he ran along holding on for a few seconds. I could hear the rhythmic slapping of his flip-flops behind me. Then, suddenly, silence. He released and I was alone. It was exhilarating. At first all I saw was open space. A wide laneway offering freedom. Then I remember seeing this one rock in the middle of the laneway (in my mind it appeared incredibly large). I remember thinking “I’ll be fine as long as I don’t hit that rock.” A thought I fixated on, “I’ll be fine as long as I don’t hit that rock,” “I’ll be fine as long as I don’t hit that rock.” This thought focused my eyes on the rock so that was all I saw. The rock that I so wanted to avoid became my whole world at that point. The exhilaration was gone and replaced by a fear of falling and being embarrassed. Can guess what happened next? Of course, I rode right to that rock and lost my balance. On the other hand, if I had continued to focus on the open road I would have been fine.
That was my first lesson in attention. Attention is important because we receive millions of bits of information from our external and internal environments every second. What we select to focus on will therefore have real implications on our lives. What we focus on expands in our consciousness, and we also tend to move towards the object of our attention. Do you focus your attention primarily on where you want to go in life or on the obstacles that you see along the way?