Loving What Is by Byron Katie, 2003
Featured Quote
In reality, there is no such thing as a “should” or a “shouldn’t”. these are only thoughts that we impose on to reality. 66
Date completed: Jan 23, 2024
Amazon Link
Summary
Katie argues that suffering is the result of fighting against reality, or believing the thoughts and stories our mind creates without examining them.
If you think a thing shouldn’t have happened, well, too bad. It did happen. Struggling against it makes you suffer.
Or you might make up a story about a thing: they didn’t call, so they hate me. They didn’t call. That’s the truth. But your story is making you suffer.
Katie gives a procedure for how to accept reality and to examine your thoughts and stories with the goal of reducing summary.
You can get a flavor of the technique by reading the quotes and notes below.
I liked the book. Sometimes the conclusions her technique reaches seem insane, or victim-blaming, or hard to swallow. But I’ve read and heard enough in meditation talks and books that goes along with her ideas that I’m not shocked or put off, and I think there’s something to it. Glancing at one-star Amazon reviews, it seems like lots of readers were shocked or enraged or disappointed.
It seems like she had a sudden moment when her relationship to reality and her thoughts shifted, which seems sort of similar to other accounts of awakening (in the sense of enlightenment or Buddhist attainment). So I don’t know if having that instant breakthrough makes her approach only work for her, or if it would work with people on a gradual path. This is a known dichotomy in approaches to meditation: sudden insight or a gradual path.
In any case, I haven’t had much luck with sudden insight (with some effort in years past, not recently). So I like that these exercises can be done more intellectually, with pen and paper. Many meditation instructions are sometimes nonsense or impossible for me, like being asked to jump to the moon.
Writing in response to prompts and questions is something I have a better grasp on, so maybe this would be a better tool for me.
Review
Idea Density
Related Books
Recommend to others: probably
Reread personally: probably not, better to spend time doing the exercises
Quotes
The reason I made friends with the wind – with reality – is that I discovered I didn’t have a choice. I realized that it’s quite insane to oppose it. when I argue with reality, I lose – but only 100% of the time . 2
I realized that every time in my life that I had felt hurt or lonely, I had been in someone else’s business. 3
Thoughts just appear. they come out of nothing and go back to nothing, like clouds moving across the empty sky. they come to pass, not to stay. there’s no harm in them until we attach to them as if they were true. 4
Since the beginning of time, people have been trying to change the world so that they can be happy. this hasn’t ever worked, because it approaches the problem backward. 10
We don’t have to wait for our children to change before we can be happy. we may even come to discover that the very situation we dislike is what we’ve been looking for – the entrance into ourselves. 29
You tell the story of how they invited you, and this story makes you happy. or you tell the story of how they don’t invite you, and the story makes you sad. nothing is happening but your story. and yet you believe it’s their action or nonaction that causes your emotions. 32
If someone says,” come walk on my path, it’s beautiful,” all I hear is that they love me with all their heart and want to give me what they see as beautiful. it just doesn’t always happen to be my way. it certainly equal to mine, though. and I love it that their way works for them and brings them happiness. 61
In reality, there is no such thing as a “should” or a “shouldn’t”. these are only thoughts that we impose on to reality. 66
Summary of 14:
Judge your neighbor:
Who angers or saddens or disappoints you? What do they do that you don’t like?
How do you want them to change, what do you want tthem to do?
What is it they should or shouldn’t be, do, think, or feel?
Do you need anything from them? What do they need to do or give to make you happy?
What do you think of them? Make a list.
What is it that you don’t ever want to experience with that person, thing, or situation again?
Summary of 65-85:
Is it true?
What’s the truth or reality
Whose business is it?
Can I absolutely know it’s true?
It’s true and I interpret it to mean _____
What’s the “should”?
What would you have if reality obeyed your wishes?
What’s the worst that could happen if it’s true?
What specific proof do you have that it’s true? What are the underlying beliefs around those proofs?
How do you react when you think that thought?
Can you see a reason to drop that thought?
Can you see a stress-free reason to keep that thought?
Who would you be without the thought?
Turnaround
Turn it around to yourself
Turn it around to the other
Turn it around to the opposite
I’m willing to / I look forward to
I would notice thoughts like “ people should be more loving,” and I would see that they caused a feeling of uneasiness. I noticed that prior to the thought, there was peace. my mind was quiet and Serene. there was no stress, no disturbing physical reaction. this is who I am without my story. then, in the Stillness of awareness, I began to notice the feelings that came from believing or attaching to the thought. and in the stillness, I could see that if I were to believe the thought, the result would be a feeling of unease and sadness. 72
As long as you think that the cause of your problem is “ out there” -As long as you think that anyone or anything else is responsible for your suffering – the situation is hopeless. 76
…He can guide you to the things you really do want to look at. if you go to a friend and say, “ oh, my uncle has treated me so badly,” your friend will say,” you poor fellow, that’s really a shame.” what I say is, find an enemy. they won’t give you that sympathy. you go to your friends for refuge, because you can count on them to agree with your stories. but when you go to your enemies, they’ll tell you, straight up, anything you want to know, even though you may think you don’t want to know it. your uncle can give you material that’s invaluable, if you really want to know the truth. until you do, you have to resent your uncle .107-8
They ignore me when I ask them to put their things away.
children should respect adults.
people should respect me.
people should follow my directions.
my direction is best for other people.
if someone ignores me, that means they don’t respect me. 134
The turnaround: my life should not have a purpose. that would mean that what I’ve lived has always been enough, and I just haven’t recognized it. 136
Without this stressful thinking, you wouldn’t make the right decision – can you really know that that’s true?
It seems that quite the opposite would be true. 154
I don’t let go of my Concepts – I meet them with understanding, then they let go of me. 161
What fun, having nowhere to go but where we really are now. 185
God, spare me from seeking love, approval, or appreciation. Amen. 206
That’s usually why people don’t apologize, it’s just too painful to face what they’ve done. they’re not ready yet. 211