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.Having said that let s get moving with defusing.Milk, Milk, MilkTo begin, we would like you to think about milk.What is milk like? What does it look like or feellike? Write down a few of the attributes of milk that come to your mind:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________Now, see if you can taste what milk tastes like.Can you do that? If so, write down what it tasteslike as best you can.If not, you probably can do it this way: What does sour milk taste like? Can you geta little taste of that?____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________It s unlikely that there is any milk in your mouth right now, but most of you can taste it.That is thetransformation of function effect built into human language.Now, here is a simple exercise, almost onehundred years old, that has proven very effective for catching the word machine in action. 72 Get Out of Your Mind and Into Your LifeEXERCISE: Say the Word Milk as Fast as You CanNow, go to a quiet place where no one will be disturbed when you do this next exercise, so you can reallyget into doing it.When you are comfortable, start saying the word milk out loud and as fast as you canfor twenty to forty-five seconds.Just keep saying the word milk over and over for the whole time.Say itas fast as you can while still clearly pronouncing the word.Time yourself and watch what happens.Makesure that you don t do the exercise for less than twenty seconds, and that you don t do it for longer thanforty-five seconds.Studies have shown this is the right time frame to establish the point we are making(Masuda et al.2004).Start saying it now, milk, milk, milk, milk & How did this feel to you? What was your experience with saying milk over and over again? Now,in the space below, jot down some notes on your response:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________After saying milk over and over again as rapidly as you could, what happened to the meaning ofthe word? What happened to the cold, creamy, white substance that you pour over your cereal in themorning? Did the word still invoke the image the same way that it might have before you did theexercise?Finally, did you notice anything new that might have happened? For instance, it is common tonotice how odd the word sounds, how the beginning and end of the word blend together, or how yourmuscles moved when saying it.If so, note these effects below:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________For most people, the meaning of the word begins to fall away temporarily during this exercise.Noticing that words may be, at their core, just sounds and sensations, is very hard to do when you areswimming in the stream of literal meaning.For example, a baby would see the paragraphs of print you arereading now as visual patterns.You don t see those patterns.You normally can t just see them; as youreyes move across this page notice that you keep seeing words, whether you like it or not.In the sameway, adults normally cannot hear language as pure sound; they hear only words.Now try something slightly different.Take a negative thought you often have about yourself andput it into one word, the shorter the word, the better.It could be something from your Suffering Inven-tory in chapter 1, or from your Daily Pain Diary and its associated exercises in chapter 5 [ Pobierz całość w formacie PDF ]
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.Having said that let s get moving with defusing.Milk, Milk, MilkTo begin, we would like you to think about milk.What is milk like? What does it look like or feellike? Write down a few of the attributes of milk that come to your mind:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________Now, see if you can taste what milk tastes like.Can you do that? If so, write down what it tasteslike as best you can.If not, you probably can do it this way: What does sour milk taste like? Can you geta little taste of that?____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________It s unlikely that there is any milk in your mouth right now, but most of you can taste it.That is thetransformation of function effect built into human language.Now, here is a simple exercise, almost onehundred years old, that has proven very effective for catching the word machine in action. 72 Get Out of Your Mind and Into Your LifeEXERCISE: Say the Word Milk as Fast as You CanNow, go to a quiet place where no one will be disturbed when you do this next exercise, so you can reallyget into doing it.When you are comfortable, start saying the word milk out loud and as fast as you canfor twenty to forty-five seconds.Just keep saying the word milk over and over for the whole time.Say itas fast as you can while still clearly pronouncing the word.Time yourself and watch what happens.Makesure that you don t do the exercise for less than twenty seconds, and that you don t do it for longer thanforty-five seconds.Studies have shown this is the right time frame to establish the point we are making(Masuda et al.2004).Start saying it now, milk, milk, milk, milk & How did this feel to you? What was your experience with saying milk over and over again? Now,in the space below, jot down some notes on your response:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________After saying milk over and over again as rapidly as you could, what happened to the meaning ofthe word? What happened to the cold, creamy, white substance that you pour over your cereal in themorning? Did the word still invoke the image the same way that it might have before you did theexercise?Finally, did you notice anything new that might have happened? For instance, it is common tonotice how odd the word sounds, how the beginning and end of the word blend together, or how yourmuscles moved when saying it.If so, note these effects below:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________For most people, the meaning of the word begins to fall away temporarily during this exercise.Noticing that words may be, at their core, just sounds and sensations, is very hard to do when you areswimming in the stream of literal meaning.For example, a baby would see the paragraphs of print you arereading now as visual patterns.You don t see those patterns.You normally can t just see them; as youreyes move across this page notice that you keep seeing words, whether you like it or not.In the sameway, adults normally cannot hear language as pure sound; they hear only words.Now try something slightly different.Take a negative thought you often have about yourself andput it into one word, the shorter the word, the better.It could be something from your Suffering Inven-tory in chapter 1, or from your Daily Pain Diary and its associated exercises in chapter 5 [ Pobierz całość w formacie PDF ]