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The Work of
Byron Katie
An Introduction
The Revolutionary Process Called “The Work”
The Work of
Byron Katie
An Introduction
“No one can give you freedom but you.
This little book will show you how.”
—Byron Katie
Introduction
This booklet presents the essence of The Work The Work of Byron Katie is a way to identify and
of Byron Katie. Each year, thousands of these question the thoughts that cause all the suffering in the
booklets are sent by request, at no charge, to world. It is a way to find peace with yourself and with the
non-profit organizations around the world, helping
world. Anyone with an open mind can do this Work.
people discover the life-changing power of inquiry.
If you would like to explore this process further, we Byron Kathleen Reid became severely depressed while
suggest you read the book Loving What Is. It will in her thirties. Over a ten-year period her depression
take you deeper into The Work and includes many deepened, and for the last two years Katie (as she
examples of Katie facilitating people on issues is called) was seldom able to leave her bedroom.
such as fear, health, relationships, money, the Then one morning, from the depths of despair, she
body, and more. Loving What Is is also available
experienced a life-changing realization.
as an audiobook, which offers you the invaluable
experience of hearing Katie do The Work in live
workshop recordings. The book and audiobook are Katie saw that when she believed her thoughts
available in bookstores, on thework.com, and by she suffered, and that when she didn’t believe her
calling 805.444.5799 . thoughts she didn’t suffer. What had been causing her
And if you practice it for a while, you may come to see No one has ever been able to control his thinking,
that you don’t have any business either and that your although people may tell the story of how they have.
I don’t let go of my thoughts—I meet them with
life runs perfectly well on its own.
understanding. Then they let go of me.
Since the beginning of time, people have been trying Here is an example of a completed Judge-Your-
to change the world so that they can be happy. This Neighbor Worksheet. I have written about my second
hasn’t ever worked, because it approaches the problem husband, Paul, in this example (included here with
backward. What The Work gives us is a way to change the his permission); these are the kinds of thoughts that
projector—mind—rather than the projected. It’s like when I used to believe about him before inquiry found me.
there’s a piece of lint on a projector’s lens. We think there’s As you read, you’re invited to replace Paul’s name
a flaw on people on the screen, and we try to change this with the name of the appropriate person in your life.
person and that person, whomever the flaw appears to be
on next. But it’s futile to try to change the projected images.
Once we realize where the lint is, we can clear the lens itself.
This is the end of suffering, and the beginning of a little joy
in paradise.
I am angry with Paul because he doesn’t listen to me. Paul is unfair, arrogant, loud, dishonest, way out of line,
and unconscious.
2. In this situation, how do you want them to change?
What do you want them to do? 6. What is it about this situation that you don’t ever want
to experience again?
I want Paul to see that he is wrong. I want him to stop
lying to me. I want him to see that he is killing himself. I don’t ever want Paul to lie to me again. I don’t ever want
to see him ruining his health again.
3. In this situation, what advice would you offer them?
Statement 2: List what you wanted him or her to do 3. How do you react, what happens, when you
in this situation, no matter how ridiculous or childish believe that thought?
your wants were.
4. Who would you be without the thought?
Statement 3: Be sure that your advice is specific,
practical, and detailed. Clearly articulate, step by
Turn the thought around. Then find at least three
step, how he or she should carry out your advice; tell
specific, genuine examples of how the turnaround is
him or her exactly what you think he or she should
true for you in this situation.
do. If the person followed your advice, would it really
solve your problem in statement 1? Be sure that your
Now, using the four questions, let’s investigate the
advice is relevant and doable for this person (as you
portion of statement 1 on the Worksheet that is the
describe him or her in statement 5).
cause of your reaction: Paul doesn’t listen to me. As you
Statement 4: Did you stay in the situation described read along, think of someone you haven’t totally forgiven
in statement 1? If your needs were met, would that yet, someone who just wouldn’t listen to you.
take you all the way to “happy” or would it just stop the
pain? Be sure that the needs you have expressed are
specific, practical, and detailed.
This is a very powerful question. Picture yourself Another turnaround is “I don’t listen to Paul.” Find at least
standing in the presence of the person you have three examples of how you were not listening to Paul,
written about when they’re doing what you think they from his perspective, in that situation. Are you listening to
shouldn’t be doing. Consider, for example, who you Paul when you’re thinking about him not listening to you?
would be without the thought “Paul doesn’t listen to
me.” Who would you be in the same situation if you A third turnaround is “Paul does listen to me.” For
didn’t believe that thought? Close your eyes and example, he put out the cigarette he was smoking.
imagine Paul not listening to you. Imagine yourself He might light another one in five minutes, but in that
without the thought that Paul doesn’t listen to you situation, even as he was telling me that he didn’t care
(or that he even should listen). Take your time. Notice about his health, he was apparently listening to me. For
what is revealed to you. What do you see now? How this and for each turnaround you discover, always find
does that feel? at least three specific, genuine examples of how the
turnaround is true for you in this situation.
Turn it around.
After sitting with the turnarounds, you would continue
The original statement, “Paul doesn’t listen to me,” a typical inquiry with the next statement written on the
when turned around, becomes “I don’t listen to myself.” Worksheet—in this case, I want Paul to see that he is wrong—
Is that turnaround as true or truer? Now identify and then with every other statement on the Worksheet.
5. What do you think of them in this situation? Make This Work is meditation. It’s like diving into yourself.
a list. (Remember, be petty and judgmental.) Contemplate the questions, drop down into the depths
(Name) is _____________________________________ . of yourself, listen, and wait. The answer will find your
question. No matter how closed down or hopeless
6. What is it about this situation that you don’t ever
you think you are, the gentler polarity of mind (which
want to experience again?
I call the heart) will meet the polarity that is confused
I don’t ever want ______________________________ .
because it hasn’t yet been enlightened to itself. You
may begin to experience revelations about yourself
and your world, revelations that will transform your
whole life, forever.
Now I could finally inquire of every potentially After the four questions found me, I would notice
uncomfortable story, “Can I absolutely know that thoughts like “People should be more loving,” and I
it’s true?” And the answer, like the question, was an would see that thoughts like these caused a feeling of
experience: no. I would stand rooted in that answer— uneasiness in me. I noticed that prior to the thought,
solitary, peaceful, free. there was peace. My mind was quiet and serene. This
is who I am without my story. Then, in the stillness of
How could no be the right answer? Everyone I knew, and awareness, I began to notice the feelings that came
all the books, said that the answer should be yes. But I from believing or attaching to the thought. And in the
came to see that the truth is itself and will not be dictated to stillness I could see that if I were to believe the thought,
by anyone. In the presence of that inner no, I came to see the result would be a feeling of unease and sadness.
that the world is always as it should be, whether I oppose When I asked, “How do I react when I believe the
it or not. And I came to embrace reality with all my heart. I thought that people should be more loving?” I saw that
love the world, without any conditions. not only did I have an uncomfortable feeling (this was
obvious), but I also reacted with mental pictures to
If your answer is still yes, good. If you think that you
prove that the thought was true. I flew off into a world
can absolutely know that that’s true, that’s as it should
that didn’t exist. I reacted by living in a stressed body,
be, and it’s fine to move on to question 3.
If I had a prayer, it would be this: “God spare me from There are no physical problems—only mental ones.
the desire for love, approval, or appreciation. Amen.”
Reality is God, because it rules.
Don’t pretend yourself beyond your own evolution.
When I am perfectly clear, what is is what I want.
An unquestioned mind is the only suffering.
Arguing with reality is like trying to teach a cat to
You either believe what you think or you question it.
bark—hopeless.
There’s no other choice.
No one can hurt me—that’s my job. How do I know that I don’t need what I want? I don’t
have it.
The worst thing that has ever happened is an
unquestioned thought. Forgiveness is realizing that what you thought
happened didn’t.
Sanity doesn’t suffer, ever.
Everything happens for me, not to me.
If I think you’re my problem, I’m insane.
I don’t let go of my concepts—I question them. Then Gratitude is what we are without a story.
they let go of me.
T H E W O R K O F B Y R O N K AT I E
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