What is inner work? A Beginner's Step- by- Step Guide on how to do the Inner Work
In this journey of self-discovery, I have found myself often unraveling the threads of conditioning—the stories I’ve absorbed, the fears I’ve internalized, and the beliefs that have become my silent companions. It’s like stepping into a dimly lit room and examining the furniture—the old patterns that have etched into the fabric of my being.
So, clearly embarking on inner work wasn’t an easy process for me. It takes a lot of work to abandon years of memorized behaviours and patterns and start taking accountability for my thoughts and actions. At its core, inner work really is about dissecting the deeply embedded subconscious programming that subtly dictates your entire existence—the way you show up, think, and take action. These internal narratives shape your perception of self and significantly influence your external reality.When I learned how doing inner work could truly change the course of my trajectory, it was both liberating and daunting. Suddenly, the mundane moments—the quiet conversations with myself—held immense power. I realized that my thoughts weren’t mere fleeting visitors; they were the architects of my reality. When I recognized that I am forever confined within my body and that is all I truly have in this human experience, my soul’s choice became evident. Everything I perceive exists as an idea within my mind,- the idea of my identity, idea of my abilities, a perfect family, that wholesome relationship, that high paying job etc reside within me.It is all a set of memorized behaviors, our assessment of situations, reactions and emotions. Given this, I have a conscious decision to make. Shall I tell myself stories that diminish my spirit and hopes or shall I intentionally choose narratives that elevate my emotions and make me feel my best self possible?Shall that bodily confinement become my cage for the victim narratives or become the most sacred temple for cultivating uplifting intentions.
Now why is inner work so important?
Inner work holds immense importance. As a matter of fact- You exist by occupying space, emitting energy, and resonating with frequencies. When your mind encounters uncertainty, it reacts, triggering hormonal responses and metabolic activities. These reactions imprint as subtle traumas within your body—going by our previous analogy -body being caged within your own form. Consequently, resistance manifests in various bodily areas. Our responses change, creating more resistance. Even our eyes, integral to our physical vessel, reinforce these inadequacies by projecting distorted images of our inconsistent outer reality. The initial threat arises, compelling us to seek external validation for our inner concepts.
Breaking it down:
Existence and Space: Acknowledging our existence as energetic beings occupying space sets the stage. We emit energy and resonate with the universe.
Uncertainty and Reaction: Uncertain situations trigger reactions—both mental and physiological. Our brain processes energy, leaving imprints that can become emotional or physical traumas.
The Body as a Cage: The analogy of being “caged” within our bodies emphasizes our confinement. Traumas accumulate, affecting different parts of our physical form.
Distorted Reality: Our perceptions warp when we resist. Our eyes, as part of our body, reinforce these distortions by showing us an inconsistent outer world.
Seeking Validation: The quest for proof often leads us outward, seeking validation for our inner experiences.
When our external circumstances mirror our inner resistance, we often interpret it as a self-fulfilling prophecy. Additionally, these limiting beliefs persistently accompany us as self-doubts, stemming from past experiences, interpreted events, and conditioning. Our brain acts as a filtering device through its Reticular Activating System(RAS), selectively processing outer reality based on our dominant focus, which often operates from a place of lack, scarcity, and fight-or-flight mode
How do we embody the inner work frequency?
Shifting from unconscious behaviors to inner work isn’t an overnight task. It involves consistent mental effort and diligent rewiring of the brain to create new neural pathways for your self-limiting beliefs. Remember that going slow often leads to achieving more in the long run.Below are some of the actionable steps that I like to take when I am working on my limiting beliefs-
Declutter your thoughts with journaling- If you find yourself with a gazillion thoughts racing through your mind every minute of the day, it can be overwhelming. Recollecting your thoughts becomes a challenge, let alone identifying any patterns.
The solution lies in writing things down. Don’t overthink it—just grab a piece of paper and start jotting down your thoughts. This act of releasing emotions onto paper is essential. Consider clearing your mind as a non-negotiable first step in this process
Selecting one limiting belief to tackle at a time-Now, focus on one specific limiting belief that you’d like to address. The key here is to concentrate on just one belief at a time.In your journal, write down this limiting belief and circle it. Then, draw outward arrows and jot down one word or feeling associated with this belief. How does it make you feel? Be honest and explore any discomfort.Dive deeper into the emotions tied to this belief. Write down any uncomfortable experiences related to it.Remember, this step is about observing your thoughts without judgment. Avoid shaming yourself or feeling guilty for having these feelings.Continue your reflection. Dig out any additional blockers or resistances related to this belief. Look for deeper layers.These might be subconscious patterns or past experiences that reinforce the belief. Write them down as well.As you uncover these layers, maintain a non-judgmental mindset. You’re simply observing your thoughts.Imagine yourself as an impartial observer, detached from the emotions associated with this belief.On a separate page, revisit the same limiting belief. Circle it again and draw outward arrows.Now, write positive affirmations or empowering words that your ideal self would embody. These affirmations should counteract the limiting belief. For instance, if your limiting belief is “I’m not good enough,” your affirmation could be “I am worthy and capable.
Romanticize Repetitions-After journaling, the next thing you would want to do is start playing with your limiting belief in your mind and observe how your body reacts to it. Now start to calm your nerves and repeat lightly the positive affirmations that you created around your limiting belief and romanticize your affirmations throughout the day as and when you think about it. This will help you with time rewire your subconscious feeds around the belief. Remember to muster the courage while doing this process because initially there will be bodily resistance and you will start to feel where that emotion is stored in your body but with time the process gets lighter and easier and enjoyable as these affirmations starts coming to you easily.
Embody the characteristics of your inner work- Embrace mindfulness and embody the characteristics of your ideal self—one who doesn’t harbor your specific limiting belief. Remember, this is an ongoing process, but your awareness of your beliefs and consistent inner work will strengthen these new traits. Additionally, explore YouTube, blogs, personal development books and podcasts to learn how others handle similar situations. Collective consciousness often provides valuable insights beyond individual learning.
Practice Gratitude for the progress you have made-Being grateful for the present moment and reminding yourself that you are exactly where you are meant to be allows you to stay present and appreciate your pace of inner work. Remember the more time you spend releasing your trapped limiting beliefs in a healthy manner , the more sustainable and robust they will be.
Impact of Inner Work
1. Better Emotional healing and regulation-Embracing emotional regulation through inner work has been a game-changer for me. By incorporating mindfulness practices and self-regulation techniques into my daily life, I've experienced profound shifts in how I navigate challenges and cultivate inner peace.
2. Higher self-esteem and personal growth-inner work encourages me to set boundaries, prioritize self-care, and pursue personal growth
3. Trusting relationships- I have noticed that I have started showing differently and positively in my relationships
4. More accountability-I am more committed to taking emotional responsibility
5. Conscious living
7.Inner peace
