INSTRUCTIONS
Before you begin, sit in a chair or lie down if possible. If you can lay down, place one hand on your stomach and one hand on your heart. Take several slow, deep breaths.
Step One — IDENTIFY.
Name the negative state you are experiencing. For example: oppression, loneliness, hopelessness, etc.
Step Two — CAST OUT.
Say out loud the three lines below, naming the negative state you wish to be rid of. Repeat as many times as you like. Three times works well.
Step Three — INVITE IN.
Say out loud the three lines below, naming the positive state you wish to experience.
Step Four — WAIT.
Give the exercise 3 to 5 minutes to work. If the symptoms remain, repeat the exercise until you begin to feel relief.
CAST OUT
Oppression, you have no home in my body and mind.
Oppression, you are not welcome here.
Oppression, you must leave now.
INVITE IN
Choose the quality you most need to welcome in: peace, hope, courage, love, strength, or joy.
Love, you have a home in my body and mind.
Love, you are welcome here.
Love, I invite you in.
