Dr. Caroline Leaf

This is just a response.

It's a clue.

It's a signal to something going on.

And then you begin the process of being a thought detective.

Then you start doing the five steps every day for 15 to 45 minutes for the first 21 days.

And from day 22 to 63, you just do step five.

The five steps, and then there's a million other things that you can do around this.

There's so much, there's tables, there's explanations, there's examples of how to use for detoxing and everything.

But basically the five steps train you to gather awareness of what the signals are, what they mean.

So what are the emotional, what are the physical, what are the behavioral, what are the perspectives,

signals all the signals i teach you in the five steps how to gather awareness of the signals but you're doing it as the pilot and the co-pilot so you're distancing yourself you don't immerse yourself in that tree you literally imagine flying over a forest as pilot and co-pilot messy mind and wise mind and you're paying attention to the signal what's the signal depression it's like imagine a little signal coming out of the tree a little smoke signal there's a little wire sticking up there you land your plane you instead of just going over and ignoring it and suppressing it and pushing it and

hoping it'll go away you land your plane you get out your plane with the co-pilot so what so you're always with your wisdom and you stand back and you observe so i'm not in it i'm not under it if it's imagine it's full of rotten apples you don't go stand under it and then all the apples fall on your head you stand back and you pick the apples you gather awareness that's the concept that's the sort of how you come into the process and you gather awareness of all the different signals then you start reflecting

Very objectively, you've got to go through the sequence.

Each sequence is creating more the brain, two sides of the brain to work together, increasing blood flow to the front of the brain and oxygen, increasing your decision-making capability, pulling in more gamma activity that's increasing integration.

These are all the signs of what's happening in each step I've put into the book, not all of it, but a simple version.

So each step is sequentially designed.

You can't skip a step.

You do all five steps because it's progressively taking you into a deeper state.

So the second one is basically a deep reflection.

The third one is third and fourth steps are writing steps.