SM Quick Study Workbook

The Quick-study
Sedona Method Guide

Learning to Let Go
with Hale Dwoskin
Table of Contents
HOW TO GET THE MOST FROM THIS COURSE _____________________________ 1
PART 1 THE COURSE
INTRODUCTION ______________________________________________ 4
LETTING GO BASICS ___________________________________________ 7
What is The Sedona Method?

The Sedona Method is Natural
Everyone Holds on a Lot More than They Let Go
You Are Not Your Feelings or Your Beliefs
Feelings Only Lie
We Look for Our Problems
Recreating the Illusion Takes Energy
Everything Gets Easier when You Dont Resist Change
How The Sedona Method Helps You
Method #1: Deciding to Let Go

5 Different Ways to Let Go
Method #2: Welcoming
Method #3: Diving In
Method #4: Holistic Releasing
Method #5: The 5th Way
The Sense of Separation is a Learned Behavior
The Simplest Answer is often the Right One
The Basic Releasing Questions
Basic Releasing Tips
Triple Welcoming
WHAT TO DO WHEN YOU GET STUCK _____________________________ 11
Places Where Everyone Gets Stuck

Resistance Where It Comes From
Resistance How It Is Unconstructive
Wanting to Change What Is
More on Wanting to Change
Wanting to Figure It Out
More on Wanting to Figure It Out
FUNDAMENTAL CONCEPTS ____________________________________
14
Sedona Method Concepts

The First Thought Everything Gets Hooked On
Opposing Wants Arise from the I
Want Equates to Lack
I Want to Survive/I Want to Die
I Want Approval/I Want Disapproval
I Want to Control/I Want to Be Controlled
Letting Go of the Opposing Wants
Letting Go of Emotions
The I Diagram
Positive Thinking Doesnt Work
The Power of The Sedona Method
Letting Go of Wanting
Last Words on Letting Go
PART 2 THE EXERCISES
LETTING GO BASICS ___________________________________________
24
25
26
27
28
29
30
32
34
36
38
GETTING UNSTUCK ___________________________________________
Its as Simple as Dropping Your Pen

Allowing Releasing to Be Going on All the Time
Looking Through the Illusion of Separation
Deciding to Let It Go
Triple Welcoming Guide
Triple Welcoming
Diving In
Holistic Release on Wealth and Abundance
Holistic Releasing on Relationships
Holistic Releasing on Health and Well-being
How to Do Holistic Releasing on Your Own
Letting Go of Resistance
Letting Go of Wanting to Change What Is
Letting Go of Wanting to Figure It Out
Keeping Your Momentum Going

Guidelines for Starting a Support Group
Other Sedona Method Courses
39
40
42
44
46
SIMPLE NEXT STEPS ___________________________________________
23
49
51
57
48
How to Get the Most

from this Course
A NOTE FROM HALE
Welcome to The Quick-study Sedona Method Course. This abridged
version of the course has distilled down all the basics and the
essentials of the full Sedona Method Course to enable you to be using
The Sedona Method in your life in the shortest time possible.
Just like with most things in life, the more you put into this course, the
more you will get out of it. You can put yourself into this course in
many ways.
Be Completely Open and Available to All of the Content
I'm not asking you to blindly believe in what you see or hear. In fact,
please do not believe a word I say. I am simply asking you to view and
listen with an open mind and heart.
Watch and Practice and then Watch and Practice Again
I would suggest viewing the entire video course first, while
participating fully in the exercises without distraction. It is fine to take
notes; however, I would recommend that you watch the material at
least once first and just simply let the information sink in and the
releases unfold naturally.
After your first viewing, you may want to go back and view it a second
time while following the course content notes in Part 1 of this guide,
as well as the exercises, which are found in Part 2.This should equip
you with a fundamental understanding of the Method, how it works
and how to apply it.
Practice, Practice, Practice

You will simply want to practice, practice, practice.
As you know, every day is filled with opportunities for releasing. You
may want to pick a certain time each day to release such as when you
first wake up in the morning or before you retire at night. And you
might also want to practice spontaneous releasing whenever an issue
comes up. Both of these together will make for a strong releasing
practice and you will begin to notice improvements in your life and
attitude very quickly.
Copyright 2011 Sedona Training Associates.
www.LettingGo.tv
Part 1 The Course
www.LettingGo.tv
INTRODUCTION
What is The Sedona Method?

00:30
The Sedona Method is a way for you to tap your

natural ability to let go of any unwanted emotion, any
unwanted thought, any unwanted belief.
Its a way for you to uncover and live that freedom
thats already here, already now.
The Sedona Method is simply a tool that shows you
how to be what you already are.
The Sedona Method Is Natural

01:12
Youve already experienced letting go, whether youve

done anything with The Sedona Method or not
Every time youve had a good belly laugh
Every time your back is against the wall and you just
cant take it anymore
www.LettingGo.tv
Everyone Holds on
a Lot More than They Let Go
01:44
This happens because we hypnotize ourselves to

believe that its me against the world
We believe that this personal me has a say in the
way life is
So, we constantly resist the way it actually is
because its not the way we planned it
You Are Not Your Feelings

or Your Beliefs
02:30
The more expectations and beliefs you have about

the way it should be or shouldnt be, the more you
struggle against what is
Beliefs about who you are as a person are all
learnedand they can be unlearned by simply letting
go
You can also unlearn the basic belief that you are a
separate individual
Feelings Only Lie

03:07
Feelings or emotions are not you and they are not

factsand you can let them go
Feelings tell us we are going to get from letting go of
them what we already have from holding onto them
www.LettingGo.tv
We Look for Our Problems

04:46
When everythings relaxed and flowing, we tell

ourselves, There must be a problem here
somewhere. And we go looking for it
Because were creative and all-powerful, if were
determined to re-create a problem, we do
Re-creating the Illusion Takes Energy

05:26
We have so much suffering because were very good

at re-creating the illusion of separation
The reason were tired at the end of the day is
because it takes a lot of effort to re-create this illusion
of being separate
Everything Gets Easier when You

Dont Resist Change
06:50
Life is in constant change

Most of us are trying to create a sense of permanence
in something thats constantly changing
What happens as you let go: everything gets easier
and your goals start to manifest because youre
getting yourself out of the way
www.LettingGo.tv
How The Sedona Method Helps You

09:17
It cuts through the belief that life has to be a struggle

It makes life more fun
The core of The Sedona Method is letting gothats
why we named the film Letting Go
LETTING GO BASICS
Method #1: Deciding to Let Go

10:10
Pick up a pen in your hand. The pen represents an

unwanted emotion, the hand, your gut
Grip the pen tightly until it becomes uncomfortable
this is what we do with our emotions
Open your hand and roll the pen around. The pen is
not attached to your hand, and your emotions are not
attached to you
Now close your hand lightly around the pen and let it
drop to the floorthats what is meant by letting go
www.LettingGo.tv
5 Different Ways to Let Go

12:50
1.
2.
3.
4.
5.
Deciding to let go
Welcoming
Diving in
Holistic Releasing
The 5th Way
Method #2: Welcoming

13:03
Allowing what is to be, opening to life, allowing life or

embracing life
You allow feelings to pass through you like clouds
through the sky
This is something you can practice all the time, from
moment to moment
Method #3: Diving In

16:10
Physical objects are mostly empty spaceand so are

your feelings
When you dive into the core of any emotion with your
consciousness, first it may intensify, and then you find
only empty space or nothingness
www.LettingGo.tv
Method #4: Holistic Releasing

19:38
The mind separates everything into polarities

And we try to keep what we perceive as good close,
and what we perceive as bad far away
When you welcome both polarities, they dissolve
each other
Method #5: The 5th Way

21:23
Is more of an exploration than a technique

Based on two premises:
That wholeness, peace, love, joy is whats always here,
always now
The sense of me thats separate from you is an
illusion
The Sense of Separation

Is a Learned Behavior
23:00
Babies dont see any sense of separation

It takes adults 2-2.5 years of constant repetition of a
babys name to convince them theyre separate
Then the child will begin to refer to itself in the 3rd
person
Until at 2-2.5 years its toy goes from Albertos toy
to MY TOY!
And then we spend the rest of our lives defending our
toys with our lives
www.LettingGo.tv
The Simplest Answer

is often the Right One
27:15
Deciding to Let Go is the first letting go tool

If you notice your mind resisting the simplicity of The
Sedona Method, just experiment with it and see what
happens
The Sedona Method does not require you to believe
in it in order for it to work
The Basic Releasing Questions

29:25
Could you let it go? meaning, Are you capable of

letting it go?
Would you let it go meaning, Are you willing to
let it go?
When? which is an invitation for you to let go
right now
Basic Releasing Tips

30:00
If youre not sure about Would you? ask yourself,

Would I rather hold on to this suffering or would I
rather let go and have my goals?
All the processes start with welcoming what is
Yes and No are both acceptable answers
Follow your heart. If youre struggling with releasing,
you can put your hand on your heart to help you get
more in touch with what youre experiencing
www.LettingGo.tv
10
Triple Welcoming
35:50
The second way of letting go is Welcoming

Triple Welcoming is a three-part process that takes
Welcoming much deeper
Welcome the issue: the thoughts, feelings, beliefs,
whatever you are experiencing
Welcome any desire to do something about it
Welcome any sense of identity you have with the
problem
WHAT TO DO WHEN
YOU GET STUCK
Places Where Everyone Gets Stuck

56:40
Resistance
Wanting to change what is
Wanting to figure it out
www.LettingGo.tv
11
Resistance Where It Comes From

57:01
Resistance is based on our belief that we are a

separate individual that has to get everything our
way
When we have preferences, we resist the good so
it will slow down and stay
And we resist the bad so we can get rid of it
When it doesnt work, we think we havent resisted
enough
Resistance How It Is
Unconstructive
58:09
Resistance requires a lot of extra effort

Its as effective as trying to stop the tides of the
ocean
Adults tend to continue processing the last
experience while the next experience is happening
If theres something you want to avoid in life,
resistance to it will actually attract you to it
Wanting to Change What Is

01:06:00
When you want to change what is, you must recreate

the experience until you can change it
When you let go of wanting to change, you simply
change what you can and allow the rest to be as it is
Wanting to change something does not allow us to
appreciate life or enjoy it
As you let go of wanting to change, things get more
harmonious and easier
www.LettingGo.tv
12
More on Wanting to Change

01:13:25
Letting go of wanting to change is not the same thing

as accepting it
As soon as you turn acceptance into a should or
shouldnt, you will resist it
If you are struggling with any part of The Sedona
Method, letting go of wanting to change the struggle
or feeling stuck will help you get back on the right
track again
Wanting to Figure It Out

01:15:40
Reason is not very helpful with letting to

When you want to get a reasonable answer, it keeps
you stuck
Many times the only thing holding a problem in place
is our wanting to figure it out
The only reason we want to understand our problems
is because we are planning to have them again
More on Wanting to Figure It Out

01:17:00
When you let go of wanting to figure it out, you open

yourself to clear reason and intuitive knowingness
Insights are great, but whats more powerful than
trying to have an insight is to let go first
You dont have to hold on to your suffering until you
figure it out
www.LettingGo.tv
13
FUNDAMENTAL
CONCEPTS
Sedona Method Concepts

01:22:42
These concepts arent real or true or meaningful or

special
They are simply the concepts The Sedona Method has
been framed around
Knowing them just seems to be helpful
The I Diagram
01:23:20
The blank paper represents our true nature

Everything else is just coloration thats appearing in or
on this that we are
The paper is way too small, it should extend infinitely
in all directions
www.LettingGo.tv
14
The First Thought

Everything Gets Hooked On
01:24:30
The first thought everything gets hooked on is the

thought of I or me
In order to play the game of limitation, we invent
layers of limitation
The 5th Way of Releasing focuses on dissolving the
illusion of I because all other illusions are hooked to
it
01:25:15
Opposing Wants Arise from the I

01:25:22
The thought I doesnt have much substance but the

sense of separation arises with opposing wants
The first is: I want to be separate
Its opposite is: I want to be one
We experience these two energies all the time
www.LettingGo.tv
15
01:26:26
I
I want to be separateI want to be one
Want Equates to Lack

01:27:05
If you want something, you feel like you dont have it

Would you rather want a million dollars or would you
rather have it?
I Want to Survive/I Want to Die

01:29:20
A little closer to the surface, there are two more

opposing wants
One is: I want to survive
Its opposite is I want to die
www.LettingGo.tv
16
01:30:25
I
I want to surviveI want to die
I Want Approval/I Want Disapproval

01:31:13
A little closer to the surface is another belief that love

is in all the other bodies
This manifests as: I want love or approval
Its opposite is: I want disapproval
01:32:25
I
I want approvalI want disapproval
www.LettingGo.tv
17
I Want to Control/
I Want to Be Controlled
01:32:36
Closest to the surface is our wanting to control: I

want to control
The areas we release on, such as wanting to change,
resistance and wanting to figure it out, are just
synonyms for wanting to control
We break them down because wanting to control
interferes with life the most and comes in many
different forms
Its opposite is: I want to be controlled
01:34:15
I
I want to controlI want to be controlled
Letting Go of the Opposing Wants

01:34:28
One of the powerful parts of The Sedona Method is letting

go of the wants: wanting to be separate, wanting to
survive, wanting approval, and wanting control and their
opposites
In each situation we experience a different combination of
these wants
These 4 wants motivate your thinking and your actions
Letting go of the wants shifts your motivation from
reaction or lack to courageousness, acceptance and peace
www.LettingGo.tv
18
01:35:50
I
Apathy, Grief, Fear, Lust, Anger, Pride, Courageousness, Acceptance, Peace

(AGFLAPCAP)
Letting Go of Emotions
01:36:01
Apathy, Grief, Fear, Lust, Anger, Pride,

Courageousness, Acceptance, Peace (AGFLAPCAP)
These feelings are generated by the wants, which are
hooked on the one belief of a separate me
Much releasing takes place at the level of emotion
When you let go of emotion, radical shifts happen in
your life
01:36:31
I
Apathy, Grief, Fear, Lust, Anger, Pride, Courageousness, Acceptance, Peace
(AGFLAPCAP)
Thinking
www.LettingGo.tv
19
Positive Thinking Doesnt Work

01:37:01
Researchers have said we each have 50-60,000

thoughts per daytoo many to release on
When we try to control thinking, we just have
thoughts about our thoughts
Release on your emotions and your thinking gets
clearer
The Power of The Sedona Method

01:39:50
The Method is as powerful as it is because youre

working at a point where the change is much more
rapid
If you see through the illusion of the I, all the rest
below it falls away and the world just naturally rights
itself
If you let go of wanting (separation, security,
approval, control), everything below that level of
wanting falls away
01:47:08
When youre struggling with letting a feeling go, see

which want its coming from and then simply decide
to let go of that wanting
Every time you let go of a type of wanting, youre
lessening all the issues in your life related to that type
of wanting
Every time you see through that illusion of a separate
individual, it lightens everything
www.LettingGo.tv
20
Last Words on Letting Go

01:48:12
If you apply these principles to your relationships,

youll have better relationships (or to money and
youll have more money or with your health and youll
have a greater sense of well-being)
As you get into letting go, it becomes easier and
easier to doand more and more fun
Letting Go is an invitation to lead a richer, happier,
more love-filled, more rewarding life
01:49:06
And this is just the beginning
www.LettingGo.tv
21
Part 2 The Exercises
www.LettingGo.tv
22
LETTING GO BASICS
www.LettingGo.tv
23
Its As Simple As
Dropping Your Pen
So, what do we mean by letting go?

Pick up a pen or a pencil.
For the sake of this analogy, the pen that youre holding represents
your unwanted emotions and also your beliefs about yourself. All
those unwanted things that are holding you back.
And your hand represents your gut or your awareness.
Take the object and grip it really tightly with your hand.
Now, if we did this long enough, it would start to feel really
uncomfortable and then really familiar because this is what were
doing all the time with our emotions.
OK, thats enough gripping.
Now, open your hand and roll the object around in your hand.
Is the object attached to your hand? No, obviously not.
But if you think about your experience, most of the time it feels like
its attached to you. Our emotions, our beliefs, feel like they are us.
But every emotion you have, every belief you have, all the things
youre struggling with are as attached to you as this object is
attached to your hand.
So, now close your hand lightly around the object and just let it go.
Thats what we mean by letting go. Its really that simple.
www.LettingGo.tv
24
Allowing Releasing to Be
Going on All the Time
One of the questions people often have is How can I incorporate

releasing into my life?
One of the things you can do is just get into the habit or get into the
exploration of allowing welcoming to be going on all the time.
Welcoming is just opening to life. Its just allowing life to be as it is.

When youre open like this, whatever feeling you have, whatever
thought you have, it just passes through like the clouds passing
through the sky. The sky doesnt get bummed out because there are
clouds. The clouds just simply pass through. Or smoke passing up a
chimney. Thats how easy it is to welcome.
And thats something you can do in the middle of a conversation,
driving your car, talking to your husband or wife, sitting at the
computer, no matter what youre doing you can be allowing what is
to be, you can be welcoming. So its a way that you can incorporate
releasing into every part of your life very quickly and easily. And the
more you just allow life to be as it is, the more open you are, the
more everything just flows.
www.LettingGo.tv
25
Looking Through the

Illusion of Separation
You can look through the illusion of separation at any moment and
discover whether its real or not.
Ask yourself:
In this moment, if I dont go into memory, if I dont focus on the body,
can I actually find a me?
Try this right now for yourself.
In my experience, you cant find a me. You can have a thought of
me.
Then ask yourself:
Am I that thought of me? Or am I simply that which is aware of the
thought?
And what you can discover, and sometimes it takes rediscovering
over and over again, is that you are NOT a me. And when you
discover that nothing changes except suffering falls away. You still
recognize that if someone says Shane and youre called Shane, you
still answer to your name. You still have the same relationships.
The only thing that changes is you no longer believe that youre this
body/mind limited to just this sense of a separate me. And
everything actually is a lot easier. And this may happen all at once, or
it may happen gradually, and either way its OK.
www.LettingGo.tv
26
Deciding to Let It Go
So, allow yourself to think of some situation in your life that youve
been wanting to change or improve, that you have some feeling
about. Just pick one.
And, in this moment, could you just simply welcome however you feel
about it. Could you just let it be here?
And you might notice that it starts to lighten even from just doing
that.
And then as best you can, just for now, could you let that feeling go?
Just could you?
Would you?
When?
Now if you were open to it, you probably just noticed a little shift
inside, but if not, dont worry about it. We have a lifetime of practice
of holding on. So if you dont let go right away, so what? Just keep
doing this and it will get easier.
So, again, allow yourself to welcome however you feel about that
situation. It may already be different. And then as best you can, just
for now, could you let the feeling go, just could you?
Would you?
When?
www.LettingGo.tv
27
Now, again, it probably lightened a little more. So lets just do that

one or two more times.
Again, in this moment, could you focus on the same situation if
theres still any charge on it and then could you just simply welcome
how you feel? Could you just let it be here?
And then, as best you can, just for now, could you let that feeling go?
Just could you?
Would you?
When?
Continue using these same simple questions as often as you need to
until you get the relief you are looking for.
www.LettingGo.tv
28
Triple Welcoming Guide
Triple Welcoming is a three-part process.

1. The first thing that you do is welcome the issue whatever it is,
the thoughts, the feelings, the beliefs, the memories, whatever
youre experiencing in this moment.
2. And then the second part is you welcome all your desire to do
something with or about it.
We dont realize that our desire to fix what is, to change what is,
to do something with or about it actually just keeps the problem
alive. So, if you welcome that, the problem starts to unravel even
more.
3. And then if you welcome any sense of identity with the problem,
with the issue, with the belief, it starts to dissolve even more.
This is because the third thing that keeps the problem alive is our
identity with it. After all, if it was someone elses problem, not
your problem, you wouldnt really care about it that much. You
might be concerned if its your neighbors problem; but if its
your neighbors problem, its not going to be as upsetting as if its
your problem.
And if you welcome all three things, what happens is it actually feels
as if something opens inside and starts to spin as it actually spins out
of existence.
www.LettingGo.tv
29
Triple Welcoming
Allow yourself to think of some situation in your life that youve been
wanting to change or improve, some problem, some issue, anything.
And then, could you just simply welcome how you feel about it? Could
you let it be here?
Welcome the thoughts, welcome the feelings, welcome the beliefs,
welcome the memories. And could you just let it all be here? Its here
anyway, you might as well.
And then could you welcome, too, your desire for it to be different
than the way it is? Your wanting to fix it, your wanting to change it,
your wanting to push it or pull it, manipulate it, to get something
from it? Any wanting at all associated with that imaginary issue?
Could you just let that be here, too?
And then could you welcome any sense that its personal, that its
about you, that its who you are? Any sense of me or mine
associated with the problem?
And then notice whats happening inside. As you just simply welcome
all those three things, youll notice something relaxes and opens
inside. And if you want to encourage it a little bit, you just simply let
go. Let it just unravel.
www.LettingGo.tv
30
Diving In
The third way of letting go is diving into the core of the issue or the
emotion. This technique is especially helpful if the emotion is strong.
And remember that when youre diving in, there may be a temporary
intensification of the feeling at first. And then as you go deeper,
youll start to see through it.
Think of another issue in your life that youve been wanting to change
or improve.
I know some of you might be running out of issues. No? Oh, OK. I
guess that was just wishful thinking on my part. I know most of us
think we have a whole collection.
So, in this moment, could you just focus on the issue and then
welcome how you feel about it. Let it be here.
And then could you just go a little deeper? Allow yourself to go
deeper than the thoughts, deeper than the feelings, deeper than the
sensations.
And could you go deeper still?
If its still intense, just go deeper than that. It may be
counterintuitive. Just allow yourself to drop in to the feeling. And
then go deeper.
And could you go deeper still?
Now, if you notice that youre starting to pop through to the other
side, allow yourself to go deeply into the emptiness or the peace or
the space.
www.LettingGo.tv
31
And could you go even deeper?

And just a touch deeper than that.
OK, good.
Now if youre still holding on to any of it, if theres still some turmoil
at the moment, could you just simply let go?
When you are able to dive through the emotion, you will discover
that emptiness or peace or space or isness that you are. And so this
can be done any time. Especially if theres an intense emotion that
youve been struggling with, just go deeper. At the core is emptiness.
At the core is peace. At the core is spaciousness.
Explore this for yourself.
www.LettingGo.tv
32
Holistic Releasing on
Wealth and Abundance
One of the feelings that most of us have all the time thats blocking
the sense of wealth or abundance is just a feeling of I dont have
enougha feeling of scarcity. And the opposite of that is I have
enough. Theres an abundance for all.
So lets just go back and forth between the two.
So, in this moment, could you allow yourself to welcome any sense of
scarcity, any sense of I dont have enough or Im not enough?
And could you just let it be here?
And could you also welcome abundance, that feeling of Im enough
and I have enough.
And, again, if thats a little harder, just do the best you can.
And then again, welcome any sense of scarcity, any sense of I dont
have enough or Im not enough.
And then could you welcome, too, that sense of Im enough and I
have enough, that sense of abundance.
And then could you allow yourself to welcome any remaining sense of
scarcity of Im not enough or I dont have enough?
www.LettingGo.tv
33
And then could you welcome abundance, the sense of Im enough

and have enough?
And then could you welcome any remaining sense of scarcity of Im
not enough or I dont have enough?
And then could you welcome abundance, that sense of Im enough
and I have enough?
Now, just going back and forth a couple of times like that, that sense
of I have enough or abundance is probably a lot more self-obvious
to you.
And your sense of scarcity is probably a lot less. Again, if youre doing
this on your own, keep going back and forth until you feel complete.
You dont have to keep doing it forever. Generally, it takes no longer
than what we just did together.
www.LettingGo.tv
34
Relationships
One of the things about relationships is that the people that we love
the most are also the people we hate the most. Because when they
do or say something that doesnt allow us to love them, we cant
stand it, and it brings up the opposite in us.
The use of stronger words such as love and hate is intentional to
help bring up the emotion a little more. If you shy away from love
and hate, you can use like and dislike. Its the same.
So, in this moment, allow yourself to think of someone that you care
about. Someone maybe that you think you love. Or someone that you
think you hate or you just cant stand. This works on either.
And in this moment, could you allow yourself to hate or dislike them
as much as you do?
And then could you allow yourself to love or like them as best you
can?
Remember this is as best you can. It might be a stretch to do this,
especially if you pick someone that you think you hate.
And then again, could you allow yourself to hate or dislike them as
much as you do?
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35
can?
And then could you allow yourself to hate or dislike them as much as
you do?
And then could you love or like them as best you can?
And then again, could you allow yourself to hate or dislike them as
much as you do?
And then could you love or like them as best you can?
you do?
can?
you do?
can?
If youre doing this on your own, you would keep doing it as long as
you needed to in order to get the relief that you wanted.
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Health and Well-being
One of the things that we all experience is a sense of contraction in

our bodies. Sometimes we experience it as tension, sometimes just
as constriction, sometimes its just a feeling of boundary. And, if
youre not experiencing any discomfort in your body right now, you
dont need to create any in order to do this process.
This actual process can be used anytime if you just want to feel more
spacious inside.
So, in this moment, could you allow yourself to welcome any sense of
tension or constriction or holding on in your body? Could you just let
it be there?
And then could you also welcome the relaxation, the expansion, the
openness thats always inside as well? Its even in the very same spot
that now appears tense.
And then could you welcome any tension or contraction or
constriction in your body?
And then could you welcome any sense of relaxation, of openness, of
expansion, of ease?
Remember, thats whats natural. If you look, you can always find it,
no matter how the bodys feeling.
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And then could you allow yourself to welcome any sense of

constriction or contraction or tension in your body? Remember, if
there isnt any, dont manufacture it.
And then could you also welcome the relaxation, the openness, the
ease thats always right within you?
And then could you welcome any remaining tension or contraction?
And then could you welcome the openness, the ease, the
spaciousness thats always right within you, as best you can?
And lets just do that one more time.
Could you allow yourself to welcome the tension or contraction if
there is any left?
And then could you welcome the ease, the openness, the isness
thats always right within us?
If you were doing this on your own, you would keep going until you
got the relief that you wanted.
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How to Do Holistic
Releasing on Your Own
How you can do Holistic Releasing on your own is very simple. If you
notice in your life that you can see only one possibility, then stretch a
little and just ask yourself:
If this wasnt here or this had already been resolved or if I could see
it from another perspective, then what would be here?
And then whatever comes to mind, take both sides of it and just go
back and forth and welcome each a few times. Youll know when to
stop because it will be dissolved. The polarities will simply dissolve
each other.
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39
GETTING UNSTUCK
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40
Letting Go of Resistance
So, allow yourself to think of something about life that you resist. It
could be about your friends, your relatives, your body, your mind,
society, politics. Im sure theres something in there youre resisting.
And, if theres any resistance in this moment, could you just simply
welcome it? Could you let it be there?
And then as best you can, just for now, could you let go of that
feeling of resistance?
Would you?
When?
And focus on that same thing or anything else in your life youve been
resisting. And could you simply just welcome the resistance? Could
you let it be here?
And then as best you can, just for now, could you let that feeling of
resistance go? Just could you?
Would you?
When?
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41
And focus on that again. Focus on that same thing or anything else
that youre resisting.
And could you welcome that feeling of resistance? Could you just let
it be here?
And then as best you can, just for now, could you let go of that
feeling of resistance? Could you just set it free?
Would you?
When?
Just doing a little releasing on resistance, notice how differently you
feel. It takes just a little bit; it goes a long way. And if you just start
releasing a little bit of your resistance to life and in life, youll find
your whole world changes because, to quote the Borg for those of
you who are StarTrek fans, Resistance is futile.
Because life is just going to be as it is. But without the resistance
what you discover is life is just a flow. Its like a river. Its really like a
river and it carries you. And its always carrying you.
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Letting Go of Wanting to
Change What Is
Allow yourself to think of something in your life that youve been

wanting to change. It could be your wife, your husbandI always like
to throw those inyour bank account, your body, your neighbors, the
way society is, politics, anything.
And in this moment, could you allow yourself to welcome any
wanting to change it. Could you just let it be here?
And then as best you can just for now, could you let go of wanting to
change it?
Would you?
When?
And then could you allow yourself to focus on that same thingor
anything else that youve been wanting to change. And could you
allow yourself to welcome the wanting to change it. Could you just let
it be here?
And then as best you can, just for now, could you let go of wanting to
change that?
Would you?
When?
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And focus on that again. In this moment, could you just think of
something in your life that youve been wanting to change. And then
could you welcome that feeling of wanting to change it? Could you
just let it be here?
change it? Could you just set that free?
Would you?
When?
Keep letting go of wanting to change it until youve felt that feeling of
acceptance that arises naturally when you let go of wanting to
change it.
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Letting Go of Wanting to
Figure It Out
So, allow yourself to think of one of your favorite problems. One of

the ones youve been trying to figure out why its there and what you
should do about it.
And could you just simply welcome wanting to figure it out, that
wanting to understand it?
Again, if youre not sure about letting this go, remember, Would you
rather understand why you have this problem? Or would you rather
just be free of it?
So, again, could you welcome any wanting to know, any wanting to
figure it out?
know? Could you let go of wanting to figure it out?
Would you?
When?
And then focus on that same problem or some other problem that
youve been struggling with, youve been trying to solve.
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When were wanting to figure out a problem, we keep recycling the

same information over and over and over again, not noticing were
not getting anywhere. So when you let go of wanting to figure things
out, often all these insights will just come spontaneously.
So, in this moment, could you welcome your wanting to figure it out,
your wanting to understand it? Could you just let it be here?
And then as best you can just for now, could you let go of wanting to
figure it out, of wanting to know, of wanting to understand?
Would you?
When?
And lets do that one more time. Focus on that same issue or another
issue youve been trying to solve with your mind. Youve been looking
for the answers in the past. Youve been recycling data over and over
and over and over again, trying to get a different outcome. Youve
been wanting to figure it out.
And could you just simply welcome that wanting to understand, that
wanting to figure it out?
figure it out?
Would you?
When?
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So, allow yourself to review your life and check to see if theres
anything about your life that youd like to feel freer about in this
moment, anything youre wanting to change or improve.
And could you just simply welcome whatever came to mind.
And then dig a little deeper and see if its coming from any kind of
wanting: a wanting survival, wanting to be separate, a wanting to
control, a wanting love, any kind of wanting.
And by the way if youre not sure, just pick one. It doesnt matter
because usually its a combination.
And whichever want youre most aware of in this moment, could you
just let it be here? Could you welcome it?
And then as best you can, just for now, could you let go of wanting
that? Could you just set it free?
And focus on that same thingor anything else about your life that
youve been wanting to change or improve, that you have some
feeling about and could you just simply welcome how you feel in this
moment?
And then could you allow yourself to feel into it or dig a little deeper
and see which want its coming from. A wanting to be separate, a
wanting survival, a wanting approval or a wanting control?
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And whichever want youre aware of in this momentremember, it

may be a combination, so just pick one. Do this with as little thinking
as possible. Could you welcome it, could you let it be here?
And then as best you can, just for now, could you just simply let go of
that want?
Remember, just as best you can. And if youre struggling with that
again, remember would you rather want it or would you rather just
have it?
So, could you just set it free? Let it go as best you can.
And again focus on that one more time. Focus on that same situation
or if it feels free at the moment, focus on another one. Some situation
where youve been stuck or where youve been wanting to fix it or
change it, wanting to improve it.
And could you welcome whatever it brings up inside of you? Could
you just let it be here?
And then could you allow yourself to dig a little deeper and see which
want its coming from: a wanting separateness or oneness, a wanting
survival, a wanting approval or love or a wanting to control.
And whichever want youre most aware of in this moment, could you
just set it free? Could you let it go as best you can?
And could you just simply allow yourself to be as you are?
And be as you are?
And be as you are?
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SIMPLE NEXT STEPS
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49
Keeping Your
Momentum Going
The following suggestions are simple things you can do to continue

the work youve done in this course.
Take advantage of the growing coach community. Work with a
coach, hire a coach, become a coach
Participate in or start a support group in your town, by phone,
Internet or at work
Participate in support calls
Review your notes from the course
Remember to release the little things
Practice releasing daily (make a daily appointment with yourself
to release)
Listen to Sedona Method CDs (or on your iPod) to release in the
car, during your commute, while out walking
Do the exercises in this course again
Record releases for yourself and play them
Stay connected to the Releasing Community (e.g., via
www.SedonaMethodCommunity.com, Facebook, Meetup)
Get a releasing buddy (in person, on phone, via Skype)
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50
Keep a gains journal in which you record ~5 gains/day

Release on issues and wants at the beginning and/or end of each
day so you can start the new day fresh
Attach releasing to a daily activity (e.g., eating, brushing teeth)
Write key points of teachings on sticky notes and place them
around the house
Take a releasing break during or instead of a coffee break
Keep a notebook nearby and write down issues that come up so
you can release them
Send yourself an e-mail reminder to release or use the Letting Go
Money Now app on your smart phone or iPad
Pick a favorite release and do it often to gain confidence
Practice releasing with your eyes open
Read The Sedona Method book
Ask your friends or romantic partners to ask you the releasing
questions
Take another Sedona Method Course or attend a live event
Allow yourself a part of each day just to be
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51
Guidelines for Starting a

Support Group
To find an existing Sedona Method support group or to start one,
please visit:
www.SedonaMethodCommunity.com
The goal of a group should be to support each participant in gaining
the most that they can from their use of The Sedona Method. It is
important that a safe space be created in order for everyone to feel
free to participate, yet never to feel pressured to do so. Such
environments are best created when a different group member is
given the opportunity to be the leader each time the group meets
if they chose to do so. This policy helps prevent one individual from
dominating the group. It also allows participants to stretch
themselves in the direction of helping others.
Anyone who brings up an emotional or physical issue that would
usually be handled by a trained medical professional should be
encouraged to seek professional care. Support groups should never
be used as a substitute for competent medical attention, rather as
an aid to each participants personal and spiritual growth.
Please have group participants agree amongst themselves to keep
anything of a personal nature thats shared during the meeting
within the group. This allows everyone who attends to have the
maximum feeling of safety and comfort. This agreement can be
revisited every time the group gets together.
To provide the maximum support, it is helpful to have a group meet
once a week. If that frequency seems difficult, meeting once a
month is still sufficient and helpful.
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52
Especially if you are using private residences for your meetings, it is

helpful to rotate locations so that the burden for hosting the support
group is not borne by one person alone. However, if you can identify
a centrally located, free public location, we encourage you to use
that on an ongoing basis instead.
The following instructions are for the leader of the support group.
Welcome Everyone
Read the following releasing questions aloud for group participants.
Then, allow a few minutes of silence in order to give everyone an
opportunity to become centered and present in the room. Do your
best to create a safe space for everyone attending.
Group Releasing Questions for the Beginning of a Support Group
These questions are designed as a guideline. Please get comfortable
using them before you add any others. Alternatively, if someone in your
group has a set of The Sedona Method Audio Program, you may play a
release from the recordings, which you can then also use as the basis
for the exercises in that support group meeting.
Allow yourself to sit back and make yourself comfortable as you
focus inside. You may close your eyes or keep them open, whichever
you prefer.
Take a deep breath and allow yourself to release any tension in your
body as you exhale.
Scan your body for any other tension or holding on. (Pause) If there
is any tension in your body: Could you let go of wanting to control it
and allow it to release?
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53
Check your body again and see if any part of it is pulling at your
attention. (Pause) If it is: Could you let go of wanting to control that?
Now, review the last 24 hours and see if there is anything about
those 24 hours that you would like to change or control. (Pause) If
so: Could you let go of wanting to change or control that?
Is there a person or situation in your life right now that is stirring up a
sense of wanting approval? (Pause) If so: Could you let go of wanting
approval?
Is there anything that you said or did recently that stirred up a sense
of wanting approval? (Pause) If so: Could you let go of that wanting
approval?
Find something in the last 24 hours that still concerns you. Is the
person or situation you just thought of stirring up a sense of wanting
approval, wanting to control, or wanting security or survival? (Pause)
If so: Could you allow that want to release? (Repeat if needed.)
Is there anything about being here this evening that is stirring up any
want within you? (Pause) If so, check to see if its a sense of wanting
approval, wanting to control, or wanting security or survival. (Pause)
Whichever want it is:
Could you allow it to release? Check to see if there is anything about
me, as the support group leader, that stirs up a want within you. Is it
a sense of wanting approval, wanting to control, or wanting security or
survival?
Whichever want it is: Could you allow it to release? (Repeat if needed.)
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54
If you came with a specific issue to work on tonight, see what your
NOW want is about that topic. (Pause) Is it a sense of wanting
approval, wanting to control, or wanting security or survival? (Pause)
Whichever want it is: Could you let it go? (Repeat if needed.)
Now, focus on whatever you want in the moment: approval, control,
or security or survival. (Pause) Whatever you want: Could you let it
go?
Focus again on your NOW want. (Pause) Could you allow it to release?
Take one more look inside and allow yourself to become aware of
your NOW want. Whichever want it is: Could you allow yourself to let
it go?
Gradually bring your awareness to a more external focus, and,
whenever you are ready, if you havent already, allow your eyelids to
open.
Ice Breaker
Have group participants share their names and a gain that they have
each experienced so far from using The Sedona Method.
Partner Work
Have each person in the group find a partner so they may support
each other in doing an exercise from The Sedona Method. Select an
appropriate exercise from the book, such as general releasing, the
Advantages/Disadvantages Process, the Likes/Dislikes Process, and
the Cleanup Procedure. Spend approximately 30 minutes on the
exercise. Either have the partners switch back and forth, taking turns
facilitating each other, or time it so that each participant has about 15
minutes to do an exploration with the support of the other partner.
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55
Ask each partner to open their copy of The Sedona Method to the
exercise being explored, so they can remember the appropriate
phrasing of the processes. Then, before breaking into partnerships,
read the following statement aloud:
Instructions for Partner Work
Be there with, and for, your partners as best you can. Grant your
partners their Beingness by allowing them to have their own
explorations. As you facilitate your partners in releasing, also do your
best to let go. You will find that this happens naturally if you are open
to it. Refrain from leading your partners, judging their responses, or
giving them advice. Also refrain from discussing the explorations
until you have both completed them, and you have spent a few
minutes in silence. Be sure to validate your partners points of view,
even if these do not agree with your own.
Please refrain from playing the role of counselor or therapist, even if
you are a trained counselor or therapist. If your partner brings up a
medical condition that would ordinarily require the care of a trained
medical professional, recommend that he or she get whatever
professional support is needed in this area. If you are not sure
whether or not your partner truly needs medical support, you can
recommend that he or she seek professional medical attention, just
to be sure.
Have Group Share
Have volunteers from the group share what they got from doing the
exercise. Make sure that the group validates their perspectives, and
support them in letting go and moving up into greater freedom.
Sharing Gains
Give the group another opportunity to share gains if they choose.
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56
Optional Release
If time allows, either read the same group releasing questions that
were read at the beginning of the meetingsubstituting the
timeframe of however long the meeting lasted for the preceding 24hour periodor play another process from The Sedona Method
Audio Program or Financial Liberation.
Silence
Have the group spend a few minutes allowing their Beingness to be
in silence.
Thank Everyone for Coming
Thank everyone for coming, and encourage the group to maintain
the silence within as they go home or go about their day. Remind
them of the date, time, and location of the next meeting and suggest
that they invite their friends.
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57
Other Sedona Method

Courses
Sedona Training Associates is dedicated to helping you liberate your

true nature and to have, be, and do all that you choose. Our
products have been created for this purpose. To accelerate your
progress, we highly encourage you to attend one of our live
seminars or purchase an audio program. The following are some of
our offerings.
Letting Go DVD
What if you could leave all your negative emotions and anxieties
behind you forever and gain the keys to happiness, success, peace
and emotional well-being in 1 hour and 8 minutes?
This film is an invitation for you to lead a richer, happier, more
abundant and love-filled life. It is an invitation for you to share what
you have learned with those that you care about. It is also an
invitation for the healing of planet Earth.
www.LettingGo.tv
58
Click Here To Watch the Letting Go Trailer

Whats included with the Letting Go Movie DVD:
Get the Letting Go DVD mailed directly to your mailbox
Receive instant access to watch the Letting Go movie online
while you wait for your DVD
Great Bonuses:
Two great bonus features containing powerful processes,
techniques and perspectives on your DVD
Powerful companion guide designed to help you implement
Letting Go in your life
60 days of video support emails to help you continue benefitting
from the movie
DVD is compatible with all DVD playing devices worldwide
Invitation to join the Letting Go community for ongoing support
Beyond Letting Go
You are invited to continue this amazing journey to the core of your
inner self by experiencing the 7-week Beyond Letting Go online
course facilitated by Hale Dwoskin, New York Times best-selling
www.LettingGo.tv
59
author of The Sedona Method and creator of the Letting Go movie.

This course was recorded during the creation of the movie and its
the perfect companion for you to fully explore Letting Go.
The amazing 7-week online course encourages you to apply these
self-healing methods to uncover and be your true self. Plus, youll
realize the limitless possibilities you can achieve in your own life
and that in itself is amazing! Free yourself from limiting thoughts,
beliefs and emotional burdens by taking the 7-week Beyond Letting
Go course. The world is yours to embrace. Make it happen now!
Experience the reality of inner peace when you let go of:
Traumatic experiences from the past

Limiting thoughts and beliefs
Day-to-day anxieties
Your innermost fears
Sadness from a lost love
Deep-rooted anger
Financial woes
Frustration with your career
Struggles with addiction
This inspirational and thought-provoking 7-week online course goes

beyond letting go and helps you personally
Experience the exquisite beauty that is always within and around
you
Discover that unshakable inner peace is possible even when
challenged
Live your life to the fullest with great enjoyment during every
moment
www.LettingGo.tv
60
Discover what its like to be free of everything that once held you
back
Awaken to the truth of who you truly are in this very moment
Unlock your unlimited potential and all the hidden treasures
within
There are two great ways you can experience this incredible course.
You can instantly download it to your digital device. Or, you can
explore each new realm of Letting Go over the course of 7-weeks
online. The choice is yours!
The Beyond Letting Go 7-week Digital course also includes:
Highlights recorded during the filming of the course and during
the very next course taught in Holland.
A complete course workbook that you can use to follow along as
you listen to each session, and as a way to take your explorations
deeper on your own.
A complete transcript of the entire course so you can read along,
any time you choose, without having to take notes or re-read. Its
your own private written copy based on this amazing work.
www.LettingGo.tv
61
The Sedona Method Audio Course Plus Effortless Wealth and

Success, Effortless Relationships, and Effortless Health and Wellbeing
The Harvard Medical School-studied Sedona Method will enable you
to quickly and easily let go of anything holding you back from
financial abundance, emotional wellness, improved relationships
and radiant health.
This audio program is actually four courses in one and includes 20
CDs: 7 on mastering The Sedona Method, 5 on Effortless Wealth and
Success, 4 on Effortless Relationships, and 4 on Effortless Health
and Well-being. It also includes a 198-page workbook to assist you in
integrating the Method into your life.
In fact it is 100% guaranteed to help you create the life that you
choose for yourself NOW. This means you will literally be free to
have, be and do whatever you will or desire. This process is backed
by a mountain of scientific research, celebrity endorsements and
the success of hundreds of thousands of people just like you who
have achieved amazing breakthrough results in EVERY area of their
lives.
Here is just some of what you can expect to achieve:
Higher self-esteem and self-confidence
Much greater relaxation and clarity in action and at rest
www.LettingGo.tv
62
Effortless Wealth and Success

Most of us desire to have more wealth and success in our lives. Even
if we feel like we have enough, we often do not allow ourselves to
create what we choose with ease. This course is dedicated to
showing you how to dissolve the blocks to creating, maintaining,
and enjoying effortless wealth and success.
Make more money with less effort

Access your intuitive knowing and clear reason
Make better investment and life decisions
Free yourself of fear, worry and anxiety, including fear of failure
and success
Work smarter, not harder
Freedom from the debilitating effects of anger, anxiety,
depression, stress, tension, grief and fear
The freedom to live life fully, happily, and joyously every moment
Unshakable inner peace, contentment and satisfaction
Boost your self-confidence and flexibility
Dissolve all the inner barriers to lasting effortless wealth and
success
Effortless Relationships
In this course you will discover that both your personal and business
relationships can be a lot more effortless, fun, loving, and mutually
rewarding. This course will teach you some applications of The
Sedona Method that are particularly suited to improving
relationships in addition to their other applications. You will also
explore and release some of the major blocks to having effortless
relationships.
Fall in love with your self and your partner again

Deal with difficult people with grace and ease
Have more open, honest, natural communication
Understand your partner better and have them understand you
Take responsibility for your own experience in relationships
Bring the feeling of I am enough into your life and your
relationships
www.LettingGo.tv
63
Effortless Health and Well-being

This course will help you take the lack of ease, the dis, out of
disease. Medical science now agrees that most illness has at least
some psychological component and that is what this course can
help you dissolve. As you let go of your stress, tension, anxiety, and
frustration about whatever emotional, mental health, or physical
challenges you are facing, you find that you feel better, discover the
right actions to take much more easily, and support the bodys
natural healing process.
Have your ideal body and feel more love for the body you have
Free yourself from past traumas and recurring stories
Free yourself from the tyranny of guilt and shame
Lose weight, quit smoking and free yourself from all addictions
Experience deep relaxation
End pain and discomfort
Feel and look younger and slow or reverse the aging process
The Sedona Method book

The Sedona Method book is an in-depth reference guide to the first
three methods of releasing: choosing to let go, welcoming and
diving in. It also introduces Holistic Releasing and The 5 th Way. It is
also one of the least expensive and most comprehensive ways to
introduce The Sedona Method to everyone you know.
Topics covered include:
Background on Hales path

The chart of emotions
Wanting equates to lack
Letting go of the four basic wants
Goal setting
Advantages and disadvantages
The Cleanup Procedure
The protocol for working with fear and anxiety
Specific releases on finances, health and relationships
www.LettingGo.tv
64

SM Quick Study Workbook

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The Quick-study

Sedona Method Guide

PART 1 THE COURSE

LETTING GO BASICS ___________________________________________ 7

What is The Sedona Method?

Method #1: Deciding to Let Go

WHAT TO DO WHEN YOU GET STUCK _____________________________ 11

Places Where Everyone Gets Stuck

FUNDAMENTAL CONCEPTS ____________________________________

Sedona Method Concepts

PART 2 THE EXERCISES

LETTING GO BASICS ___________________________________________

GETTING UNSTUCK ___________________________________________

Its as Simple as Dropping Your Pen

Keeping Your Momentum Going

SIMPLE NEXT STEPS ___________________________________________

How to Get the Most

Practice, Practice, Practice

Copyright 2011 Sedona Training Associates.

Part 1 The Course

Copyright 2011 Sedona Training Associates.

What is The Sedona Method?

The Sedona Method is a way for you to tap your

The Sedona Method Is Natural

Youve already experienced letting go, whether youve

Copyright 2011 Sedona Training Associates.

This happens because we hypnotize ourselves to

You Are Not Your Feelings

The more expectations and beliefs you have about

Feelings Only Lie

Feelings or emotions are not you and they are not

Copyright 2011 Sedona Training Associates.

We Look for Our Problems

When everythings relaxed and flowing, we tell

Re-creating the Illusion Takes Energy

We have so much suffering because were very good

Everything Gets Easier when You

Life is in constant change

Copyright 2011 Sedona Training Associates.

How The Sedona Method Helps You

It cuts through the belief that life has to be a struggle

Method #1: Deciding to Let Go

Pick up a pen in your hand. The pen represents an

Copyright 2011 Sedona Training Associates.

5 Different Ways to Let Go

Method #2: Welcoming

Allowing what is to be, opening to life, allowing life or

Method #3: Diving In

Physical objects are mostly empty spaceand so are

Copyright 2011 Sedona Training Associates.

Method #4: Holistic Releasing

The mind separates everything into polarities

Method #5: The 5th Way

Is more of an exploration than a technique

The Sense of Separation

Babies dont see any sense of separation

Copyright 2011 Sedona Training Associates.

The Simplest Answer

Deciding to Let Go is the first letting go tool

The Basic Releasing Questions

Could you let it go? meaning, Are you capable of

Basic Releasing Tips

If youre not sure about Would you? ask yourself,