{"id":2263,"date":"2021-03-22T13:56:02","date_gmt":"2021-03-22T18:56:02","guid":{"rendered":"https:\/\/news.med.virginia.edu\/mindfulness\/?p=2263"},"modified":"2021-03-22T13:56:02","modified_gmt":"2021-03-22T18:56:02","slug":"investigating-core-beliefs","status":"publish","type":"post","link":"https:\/\/news.med.virginia.edu\/mindfulness\/2021\/03\/22\/investigating-core-beliefs\/","title":{"rendered":"Investigating Core Beliefs"},"content":{"rendered":"

By John Schorling<\/strong><\/p>\n

All of us have core beliefs through which we judge the world.\u00a0 Often they are so ingrained we are not even aware that we have them, they are just the way we see things and think they should be.\u00a0 The most powerful core beliefs often come from recurrent stress or trauma that occurred when we were young. \u00a0Why is this?<\/p>\n

Neuroplasticity refers to the ability of our brains to rewire and change.\u00a0 Our brains are very plastic when we are young, and they rewire all the time.\u00a0 When we have recurrent experiences, the connections become more well established, to the point that we aren\u2019t even aware of their influence.\u00a0 As psychologist and meditation teacher Tara Brach has observed, \u201cAlthough rooted in the past, our core beliefs feel current and true\u201d (True Refuge<\/em> p. 119).<\/p>\n

The good news is that neuroplasticity persists throughout our lives and our brains can rewire no matter our ages, that \u201cneurons that fire together wire together\u201d, as Donald Hebb observed over 70 years ago.\u00a0 The neural connections that arise from what we pay attention to get reinforced, and those that we don\u2019t pay attention to diminish.\u00a0 Functional changes in connectivity with practicing mindfulness can be seen in the brain immediately. \u00a0Structural changes take more time, but there is good evidence that they occur.<\/p>\n

Every time a core belief is violated and we wish that things were different than they are, we suffer, and yet we still come up with reasons why the beliefs leading to our suffering are justified.\u00a0\u00a0 When someone treats us in a way that we don\u2019t think is appropriate, we may have a strong emotional reaction, and immediately think \u201cthey shouldn\u2019t have done that\u201d, or \u201cthat\u2019s not fair\u201d, and often our minds are off and running, creating the story to justify how we feel.\u00a0 Yet this just magnifies our suffering.\u00a0 As Tara Brach has also stated, \u201cOur beliefs become our destiny- unless we see them\u201d(True Refuge<\/em>, p. 121).<\/p>\n

The answer is not more thinking or more obsessing or more worrying, it\u2019s becoming aware of these beliefs, inquiring into them and creating more space around them, and perhaps ultimately letting them go, letting go of the beliefs that are real but not true.\u00a0 Real because we experience the emotions related to them, not true because they are not based on current circumstances.\u00a0 Having something happen and thinking that we are not good enough as a result feels real and yet this belief is often based on past experiences and may not be true in the current situation at all.<\/p>\n

So how can we do this, let go of beliefs that are real but not true?\u00a0 One way is by inquiring into our experience using the practice called RAINS<\/strong>.\u00a0 This inquiry can shine light on our beliefs, and help insert a pause between stimulus and response to allow us to question our assumptions.\u00a0 The five steps of RAINS<\/strong> begin with R<\/strong>ecognizing what is happening, that something is amiss, becoming aware of how we are feeling, and just A<\/strong>llowing it to be.\u00a0 We can then I<\/strong>nvestigate our experience, first noticing what we are feeling in the body.\u00a0 We can also ask ourselves \u201cWhen do I first remember feeling this way\u201d and \u201cWhat am I believing\u201d, directing the question at the feeling that is arising.<\/p>\n

This investigation needs to be kept connected with our present moment experience, and not just become an opportunity for more thinking and getting lost in thought.\u00a0 It should be grounded in the body, remaining connected to both physical sensations and emotional feelings.<\/p>\n

Realizing that whatever we are believing was likely learned a long time ago and has been conditioned over years of experience and does not define us can help with N<\/strong>ot identifying with it, the N of RAINS.\u00a0 It may be useful to acknowledge this by saying to yourself \u201cnot me\u201d or \u201cnot mine\u201d.<\/p>\n

Being with difficult emotions is hard, and practicing S<\/strong>elf-kindness and S<\/strong>elf-compassion is often essential.\u00a0 If the pattern we\u2019ve encountered is one we would prefer to let go of, we can acknowledge this with kindness. We might practice this by responding to ourselves as we would to a friend, with warmth and caring.\u00a0 We can also envision how a friend or a spiritual figure would respond to our suffering.<\/p>\n

Recognizing difficult emotions, investigating them and the underlying beliefs with kindness, can help with letting them go.\u00a0 Doing this can decrease our suffering and help us choose our actions more skillfully, so that we do not just react when an emotion arises that leads us to judge how things should be, based on beliefs that feel real but often are not true.<\/p>\n

It\u2019s important to note that that help from a meditation teacher or therapist may be needed if the source of the difficult emotions is a too traumatic, and too intense when sitting with it to tolerate.\u00a0 If this is the case, the most compassionate thing we might do for ourselves is to ask for guidance.\u00a0 It can be very challenging to move toward rather than away from core beliefs that are associated with past traumatic situations.<\/p>\n","protected":false},"excerpt":{"rendered":"

All of us have core beliefs through which we judge the world.\u00a0 Often they are so ingrained we are not even aware that we have them, they are just the way we see things and think they should be.\u00a0 The most powerful core beliefs often come from recurrent stress or trauma that occurred when we were young. \u00a0Why is this?\u00a0<\/p>\n

Neuroplasticity refers to the ability of our brains to rewire and change.\u00a0 Our brains are very plastic when we are young, and they rewire all the time.\u00a0 When we have recurrent experiences, the connections become more well established, to the point that we aren\u2019t even aware of their influence.\u00a0 As psychologist and meditation teacher Tara Brach has observed, \u201cAlthough rooted in the past, our core beliefs feel current and true\u201d (True Refuge p. 119).\u00a0<\/p>\n","protected":false},"author":1202,"featured_media":2148,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[5],"tags":[],"class_list":["post-2263","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-monthly-musings"],"acf":false,"yoast_head":"\nInvestigating Core Beliefs - Mindfulness Matters<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/news.med.virginia.edu\/mindfulness\/2021\/03\/22\/investigating-core-beliefs\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Investigating Core Beliefs - 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