This idea, like the preceding one, can be used with any person, situation or event you think is causing you pain. Apply it specifically to whatever you believe is the cause of your upset, using the description of the feeling in whatever term seems accurate to you. The upset may seem to be fear, worry, depression, anxiety, anger, hatred, jealousy or any number of forms, all of which will be perceived as different. This is not true. However, until you learn that form does not matter, each form becomes a proper subject for the exercises for the day. Applying the same idea to each of them separately is the first step in ultimately recognizing they are all the same.

When using the idea for today for a specific perceived cause of an upset in any form, use both the name of the form in which you see the upset, and the cause which you ascribe to it. For example:

I am not angry at ______ for the reason I think.

I am not afraid of ______ for the reason I think.

But again, this should not be substituted for practice periods in which you first search your mind for "sources" of upset in which you believe, and forms of upset which you think result.

In these exercises, more than in the preceding ones, you may find it hard to be indiscriminate, and to avoid giving greater weight to some subjects than to others. It might help to precede the exercises with the statement:

There are no small upsets. They are all equally disturbing to my peace of mind.

Then examine your mind for whatever is distressing you, regardless of how much or how little you think it is doing so.

You may also find yourself less willing to apply today's idea to some perceived sources of upset than to others. If this occurs, think first of this:

I cannot keep this form of upset and let the others go.

For the purposes of these exercises, then, I will regard them all as the same.

Then search your mind for no more than a minute or so, and try to identify a number of different forms of upset that are disturbing you, regardless of the relative importance you may give them. Apply the idea for today to each of them, using the name of both the source of the upset as you perceive it, and of the feeling as you experience it. Further examples are:

I am not worried about ______ for the reason I think.

I am not depressed about ______ for the reason I think.

Three or four times during the day is enough.

𐑞𐑦𐑕 𐑲𐑛𐑾, 𐑤𐑲𐑒 𐑞 𐑐𐑮𐑦𐑕𐑰𐑛𐑦𐑙 𐑢𐑳𐑯, 𐑒𐑨𐑯 𐑚𐑰 𐑿𐑟𐑛 𐑢𐑦𐑞 𐑧𐑯𐑦 𐑐𐑻𐑕𐑩𐑯, 𐑕𐑦𐑗𐑵𐑱𐑖𐑩𐑯 𐑹 𐑦𐑝𐑧𐑯𐑑 𐑿 𐑔𐑦𐑙𐑒 𐑦𐑟 𐑒𐑷𐑟𐑦𐑙 𐑿 𐑐𐑱𐑯. 𐑩𐑐𐑤𐑲 𐑦𐑑 𐑕𐑐𐑩𐑕𐑦𐑓𐑦𐑒𐑤𐑦 𐑑 𐑢𐑪𐑑𐑧𐑝𐑼 𐑿 𐑚𐑦𐑤𐑰𐑝 𐑦𐑟 𐑞 𐑒𐑷𐑟 𐑝 𐑘𐑹 𐑳𐑐𐑕𐑧𐑑, 𐑿𐑟𐑦𐑙 𐑞 𐑛𐑦𐑕𐑒𐑮𐑦𐑐𐑖𐑩𐑯 𐑝 𐑞 𐑓𐑰𐑤𐑦𐑙 𐑦𐑯 𐑢𐑪𐑑𐑧𐑝𐑼 𐑑𐑻𐑥 𐑕𐑰𐑥𐑟 𐑨𐑒𐑘𐑼𐑩𐑑 𐑑 𐑿. 𐑞 𐑳𐑐𐑕𐑧𐑑 𐑥𐑱 𐑕𐑰𐑥 𐑑 𐑚𐑰 𐑓𐑽, 𐑢𐑳𐑮𐑦, 𐑛𐑦𐑐𐑮𐑧𐑖𐑩𐑯, 𐑨𐑙𐑟𐑲𐑩𐑑𐑦, 𐑨𐑙𐑜𐑼, 𐑣𐑱𐑑𐑮𐑩𐑛, 𐑡𐑧𐑤𐑩𐑕𐑦 𐑹 𐑧𐑯𐑦 𐑯𐑳𐑥𐑚𐑼 𐑝 𐑓𐑹𐑥𐑟, 𐑷𐑤 𐑝 𐑢𐑦𐑗 𐑢𐑦𐑤 𐑚𐑰 𐑐𐑼𐑕𐑰𐑝𐑛 𐑨𐑟 𐑛𐑦𐑓𐑼𐑩𐑯𐑑. 𐑞𐑦𐑕 𐑦𐑟 𐑯𐑪𐑑 𐑑𐑮𐑵. 𐑣𐑬𐑧𐑝𐑼, 𐑩𐑯𐑑𐑦𐑤 𐑿 𐑤𐑻𐑯 𐑞𐑨𐑑 𐑓𐑹𐑥 𐑛𐑳𐑟 𐑯𐑪𐑑 𐑥𐑨𐑑𐑼, 𐑰𐑗 𐑓𐑹𐑥 𐑚𐑦𐑒𐑳𐑥𐑟 𐑩 𐑐𐑮𐑪𐑐𐑼 𐑕𐑳𐑚𐑡𐑧𐑒𐑑 𐑓 𐑞 𐑧𐑒𐑕𐑼𐑕𐑲𐑟𐑩𐑟 𐑓 𐑞 𐑛𐑱. 𐑩𐑐𐑤𐑲𐑦𐑙 𐑞 𐑕𐑱𐑥 𐑲𐑛𐑾 𐑑 𐑰𐑗 𐑝 𐑞𐑧𐑥 𐑕𐑧𐑐𐑼𐑩𐑑𐑤𐑦 𐑦𐑟 𐑞 𐑓𐑻𐑕𐑑 𐑕𐑑𐑧𐑐 𐑦𐑯 𐑳𐑤𐑑𐑦𐑥𐑩𐑑𐑤𐑦 𐑮𐑧𐑒𐑩𐑜𐑯𐑲𐑟𐑦𐑙 𐑞𐑱 𐑸 𐑷𐑤 𐑞 𐑕𐑱𐑥.

𐑢𐑧𐑯 𐑿𐑟𐑦𐑙 𐑞 𐑲𐑛𐑾 𐑓 𐑑𐑩𐑛𐑱 𐑓 𐑩 𐑕𐑐𐑩𐑕𐑦𐑓𐑦𐑒 𐑐𐑼𐑕𐑰𐑝𐑛 𐑒𐑷𐑟 𐑝 𐑩𐑯 𐑳𐑐𐑕𐑧𐑑 𐑦𐑯 𐑧𐑯𐑦 𐑓𐑹𐑥, 𐑿𐑟 𐑚𐑴𐑔 𐑞 𐑯𐑱𐑥 𐑝 𐑞 𐑓𐑹𐑥 𐑦𐑯 𐑢𐑦𐑗 𐑿 𐑕𐑰 𐑞 𐑳𐑐𐑕𐑧𐑑, 𐑯 𐑞 𐑒𐑷𐑟 𐑢𐑦𐑗 𐑿 𐑩𐑕𐑒𐑮𐑲𐑚 𐑑 𐑦𐑑. 𐑓 𐑦𐑜𐑟𐑨𐑥𐑐𐑩𐑤:

𐑲 𐑨𐑥 𐑯𐑪𐑑 𐑨𐑙𐑜𐑮𐑦 𐑨𐑑 ______ 𐑓 𐑞 𐑮𐑰𐑟𐑩𐑯 𐑲 𐑔𐑦𐑙𐑒.

𐑲 𐑨𐑥 𐑯𐑪𐑑 𐑩𐑓𐑮𐑱𐑛 𐑝 ______ 𐑓 𐑞 𐑮𐑰𐑟𐑩𐑯 𐑲 𐑔𐑦𐑙𐑒.

𐑚𐑳𐑑 𐑩𐑜𐑧𐑯, 𐑞𐑦𐑕 𐑖𐑫𐑛 𐑯𐑪𐑑 𐑚𐑰 𐑕𐑳𐑚𐑕𐑑𐑦𐑑𐑵𐑑𐑩𐑛 𐑓 𐑐𐑮𐑨𐑒𐑑𐑦𐑕 𐑐𐑽𐑾𐑛𐑟 𐑦𐑯 𐑢𐑦𐑗 𐑿 𐑓𐑻𐑕𐑑 𐑕𐑻𐑗 𐑘𐑹 𐑥𐑲𐑯𐑛 𐑓 "𐑕𐑹𐑕𐑩𐑟" 𐑝 𐑳𐑐𐑕𐑧𐑑 𐑦𐑯 𐑢𐑦𐑗 𐑿 𐑚𐑦𐑤𐑰𐑝, 𐑯 𐑓𐑹𐑥𐑟 𐑝 𐑳𐑐𐑕𐑧𐑑 𐑢𐑦𐑗 𐑿 𐑔𐑦𐑙𐑒 𐑮𐑦𐑟𐑳𐑤𐑑.

𐑦𐑯 𐑞𐑰𐑟 𐑧𐑒𐑕𐑼𐑕𐑲𐑟𐑩𐑟, 𐑥𐑹 𐑞𐑨𐑯 𐑦𐑯 𐑞 𐑐𐑮𐑦𐑕𐑰𐑛𐑦𐑙 𐑢𐑳𐑯𐑟, 𐑿 𐑥𐑱 𐑓𐑲𐑯𐑛 𐑦𐑑 𐑣𐑸𐑛 𐑑 𐑚𐑰 𐑦𐑯𐑛𐑦𐑕𐑒𐑮𐑦𐑥𐑦𐑯𐑩𐑑, 𐑯 𐑑 𐑩𐑝𐑶𐑛 𐑜𐑦𐑝𐑦𐑙 𐑜𐑮𐑱𐑑𐑼 𐑢𐑱𐑑 𐑑 𐑕𐑳𐑥 𐑕𐑳𐑚𐑡𐑧𐑒𐑑𐑕 𐑞𐑨𐑯 𐑑 𐑳𐑞𐑼𐑟. 𐑦𐑑 𐑥𐑲𐑑 𐑣𐑧𐑤𐑐 𐑑 𐑐𐑮𐑦𐑕𐑰𐑛 𐑞 𐑧𐑒𐑕𐑼𐑕𐑲𐑟𐑩𐑟 𐑢𐑦𐑞 𐑞 𐑕𐑑𐑱𐑑𐑥𐑩𐑯𐑑:

𐑞𐑺 𐑸 𐑯𐑴 𐑕𐑥𐑷𐑤 𐑳𐑐𐑕𐑧𐑑𐑕. 𐑞𐑱 𐑸 𐑷𐑤 𐑰𐑒𐑢𐑩𐑤𐑦 𐑛𐑦𐑕𐑑𐑻𐑚𐑦𐑙 𐑑 𐑥𐑲 𐑐𐑰𐑕 𐑝 𐑥𐑲𐑯𐑛.

𐑞𐑧𐑯 𐑦𐑜𐑟𐑨𐑥𐑦𐑯 𐑘𐑹 𐑥𐑲𐑯𐑛 𐑓 𐑢𐑪𐑑𐑧𐑝𐑼 𐑦𐑟 𐑛𐑦𐑕𐑑𐑮𐑧𐑕𐑦𐑙 𐑿, 𐑮𐑦𐑜𐑸𐑛𐑤𐑩𐑕 𐑝 𐑣𐑬 𐑥𐑳𐑗 𐑹 𐑣𐑬 𐑤𐑦𐑑𐑩𐑤 𐑿 𐑔𐑦𐑙𐑒 𐑦𐑑 𐑦𐑟 𐑛𐑵𐑦𐑙 𐑕𐑴.

𐑿 𐑥𐑱 𐑷𐑤𐑕𐑴 𐑓𐑲𐑯𐑛 𐑘𐑹𐑕𐑧𐑤𐑓 𐑤𐑧𐑕 𐑢𐑦𐑤𐑦𐑙 𐑑 𐑩𐑐𐑤𐑲 𐑑𐑩𐑛𐑱'𐑟 𐑲𐑛𐑾 𐑑 𐑕𐑳𐑥 𐑐𐑼𐑕𐑰𐑝𐑛 𐑕𐑹𐑕𐑩𐑟 𐑝 𐑳𐑐𐑕𐑧𐑑 𐑞𐑨𐑯 𐑑 𐑳𐑞𐑼𐑟. 𐑦𐑓 𐑞𐑦𐑕 𐑩𐑒𐑻𐑟, 𐑔𐑦𐑙𐑒 𐑓𐑻𐑕𐑑 𐑝 𐑞𐑦𐑕:

𐑲 𐑒𐑨𐑯𐑪𐑑 𐑒𐑰𐑐 𐑞𐑦𐑕 𐑓𐑹𐑥 𐑝 𐑳𐑐𐑕𐑧𐑑 𐑯 𐑤𐑧𐑑 𐑞 𐑳𐑞𐑼𐑟 𐑜𐑴.

𐑓 𐑞 𐑐𐑻𐑐𐑩𐑕𐑩𐑟 𐑝 𐑞𐑰𐑟 𐑧𐑒𐑕𐑼𐑕𐑲𐑟𐑩𐑟, 𐑞𐑧𐑯, 𐑲 𐑢𐑦𐑤 𐑮𐑦𐑜𐑸𐑛 𐑞𐑧𐑥 𐑷𐑤 𐑨𐑟 𐑞 𐑕𐑱𐑥.

𐑞𐑧𐑯 𐑕𐑻𐑗 𐑘𐑹 𐑥𐑲𐑯𐑛 𐑓 𐑯𐑴 𐑥𐑹 𐑞𐑨𐑯 𐑩 𐑥𐑦𐑯𐑦𐑑 𐑹 𐑕𐑴, 𐑯 𐑑𐑮𐑲 𐑑 𐑲𐑛𐑧𐑯𐑑𐑦𐑓𐑲 𐑩 𐑯𐑳𐑥𐑚𐑼 𐑝 𐑛𐑦𐑓𐑼𐑩𐑯𐑑 𐑓𐑹𐑥𐑟 𐑝 𐑳𐑐𐑕𐑧𐑑 𐑞𐑨𐑑 𐑸 𐑛𐑦𐑕𐑑𐑻𐑚𐑦𐑙 𐑿, 𐑮𐑦𐑜𐑸𐑛𐑤𐑩𐑕 𐑝 𐑞 𐑮𐑧𐑤𐑩𐑑𐑦𐑝 𐑦𐑥𐑐𐑹𐑑𐑩𐑯𐑕 𐑿 𐑥𐑱 𐑜𐑦𐑝 𐑞𐑧𐑥. 𐑩𐑐𐑤𐑲 𐑞 𐑲𐑛𐑾 𐑓 𐑑𐑩𐑛𐑱 𐑑 𐑰𐑗 𐑝 𐑞𐑧𐑥, 𐑿𐑟𐑦𐑙 𐑞 𐑯𐑱𐑥 𐑝 𐑚𐑴𐑔 𐑞 𐑕𐑹𐑕 𐑝 𐑞 𐑳𐑐𐑕𐑧𐑑 𐑨𐑟 𐑿 𐑐𐑼𐑕𐑰𐑝 𐑦𐑑, 𐑯 𐑝 𐑞 𐑓𐑰𐑤𐑦𐑙 𐑨𐑟 𐑿 𐑦𐑒𐑕𐑐𐑽𐑾𐑯𐑕 𐑦𐑑. 𐑓𐑻𐑞𐑼 𐑦𐑜𐑟𐑨𐑥𐑐𐑩𐑤𐑟 𐑸:

𐑲 𐑨𐑥 𐑯𐑪𐑑 𐑢𐑳𐑮𐑦𐑛 𐑩𐑚𐑬𐑑 ______ 𐑓 𐑞 𐑮𐑰𐑟𐑩𐑯 𐑲 𐑔𐑦𐑙𐑒.

𐑲 𐑨𐑥 𐑯𐑪𐑑 𐑛𐑦𐑐𐑮𐑧𐑕𐑑 𐑩𐑚𐑬𐑑 ______ 𐑓 𐑞 𐑮𐑰𐑟𐑩𐑯 𐑲 𐑔𐑦𐑙𐑒.

𐑔𐑮𐑰 𐑹 𐑓𐑹 𐑑𐑲𐑥𐑟 𐑛𐑫𐑼𐑦𐑙 𐑞 𐑛𐑱 𐑦𐑟 𐑦𐑯𐑳𐑓.