QUICK PEEK AT 10 FINGERS

TECHNIQUE

By Filip Mihajlovic (filip@SpiritualOption.com)

1. What is the 10 Fingers (10F) technique and what can it do for you

10F technique is the technique of the QUICK GOALS goal achievement system
which is used for elimination of the inner conflicts you have in regard to your
goal.
It is a very effective and easy to use self-improvement technique with which you
can also eliminate any problematic emotion or belief (or any other undesirable
content of your mind).
In this text I will focus on the elimination of undesirable emotions or beliefs, but
it will be equally effective in elimination of any other undesirable state of mind.
The technique is very simple and easy to use, but so effective that you will be able
to see significant changes of your emotional state from its first applications (in
just 2-3 minutes).
So, give it a try. Pay off will be really amazing.

2. How does the 10F process produce results

The main idea on which the 10F process is based is that in order to free yourself
from some negative feeling you need to experience it completely without
resistance.
Another idea on which the technique is based is that the reason for the persistence
of any undesirable condition is the underlying conflict which is not completely
understood.
In most situations we perceive just our negative emotion to be a problem.
In fact the whole problem is the conflict beneath, of which our negative emotion
is just one part. Lets look at the simple example which will make the whole idea
easier to understand.
Suppose that you are a student and you experience a negative feeling: I dont feel
like studying right now.
What is not so obvious immediately is that there is another feeling which is also
part of the problem. Second part of that conflict is some connected feeling which
says I must study (or some other "positive" feeling similar to that).
If you pay attention, I dont feel like studying wouldnt be a problem at all if
the second part didn't exist. So, whenever you have a problem with some of your
inner states, you usually have a problem with the two conflicting opposing parts.
Because of that, to resolve it, understand it and free yourself of it, you need to
experience (and understand) both polarities which are in conflict.
This is what happens during the 10F process.

3. The full 10F process (next page)

 Practical 10F process (complete 10F process)

1. Decide which undesirable emotion or belief (or some other mental content) you want
to eliminate. Write it down.
2. How strong is that undesirable feeling? (Rate it from -10 to 0, where -10 is the
strongest negative feeling and 0 shows that it doesnt exist anymore.) Write it down.
3. What would you like to experience instead of that emotion or belief? Write it down.
4. Going through 10 fingers:
Put the thumb of your left hand at the table in front of you (or your leg, or any
other flat surface).
Experience (feel, become aware of) that undesirable emotion. While you
have that in your mind, inhale and exhale.
Put the thumb of the right hand at the table.
Feel that you would like to experience the desirable feeling (which you
identified in point 3) instead. While you have that in your mind, inhale
and exhale.
Repeat the same with all remaining fingers. (First the finger of the left hand
experiencing negative emotion, and then the finger of the right hand, feeling that you
would like to experience the positive emotion you identified in point 3.)

5. Is there something that you could conclude from this process, about that feeling,
yourself or the world in general?
6. What is the rating for the negative emotion now?
7. If the negative feeling didnt completely disappear repeat the process with remaining
part of the negative feeling.
Notice that although we usually consider that the remaining negative feeling is the same
as the one we started with, but with less intensity, it usually isnt so. In most cases some
parts of the initial feeling disappear and some specific parts are still there.
Because of that, repeating the 10F process will work better if you define precisely which
part of the negative feeling is still there, and do the process with that feeling (usually it
wont be exactly the same feeling that you started with).
All that being said, now its time to do the 10F process for some of your undesirable
emotions or beliefs.

PRACTICAL EXERCISE 1

Do the 10F process for one of your undesirable emotions or beliefs.

PRACTICAL EXERCISE 2

On the next page, you have the list of most common negative emotions/beliefs. Maybe
the best way to start using 10F is to choose those which are most problematic for you and
apply the 10F process on them. (Of course, even better would be to create your own list
and work with that.)
Here is the list:

LIST OF THE MOST COMMON NEGATIVE EMOTIONS/BELIEFS

1. I can't eliminate my shortcomings.

2. I am not confident enough.
3. I am not successful.
4. I can't earn enough money.
5. I can't get my perfect job.
6. I can't stay calm in all situations.
7. I can't express my emotions freely.
8. I can't concentrate well.
9. I can't persist on my goals.
10. I am not tolerant.
11. I am not patient with my children.
12. I can't attract the perfect emotional partner.
13. I am not comfortable leading/managing people.
14. I can't freely ask for a favor.
15. I can't freely express my opinions.

Obviously, these are just the simplest ideas about possible uses of 10F. Possibilities for
using the technique are limitless. You should consider doing 10F whenever you
experience some inner states you are not happy about.
In this material we talked about using 10F just for integration of undesirable emotions
and beliefs. You can use the technique for dealing with any other inner state you would
rather not experience.
For example, in the QUICK QOALS goal achievement system 10F is used to create a
confidence about achieving the goal you chose (of course, the process is modified to
allow identification of different emotional barriers connected to the chosen goal).
Final result of the process is total confidence about the goal (QUICK GOALS
practitioners finish the process in the state in which they are so confident that they feel
that its impossible to fail.)
So, start using it right away and you will witness amazing changes in your general
emotional state in the next few days.
Wishing you happiness and success,

Filip
:-)
 10F TEHNIQUE CASE STUDY

Few days ago I shared a material about 10 Fingers Technique. In that material you have
the latest version of the 10F process, basic ideas on which it is based and a few ideas
about possible applications of the technique in your everyday life.
This material is the case study with the 10F process (one of many) that one of my client
did while he was working on his goal.
Lets look at this simple example, so you could better understand what we are really
doing in the process.

10F process example:

Clients goal was to finish the book he was writing for some time and he made a decision
to work on it for at least 45 minutes every day after coming home from work.
When he came home from work for the first time after making that decision, he wasn't
very enthusiastic about the plan. He didn't feel like doing it and he wanted to relax and
watch TV. Of course, this situation is a perfect opportunity to use the 10F process, so he
applied the technique to eliminate that "negative" state.
This is how the 10F process was done:

1. Decide which undesirable emotion or belief (or some other mental content) you
want to integrate. Write it down.
I dont feel like writing my book. I would rather relax and watch TV
2. How strong is undesirable feeling? (Rate it from -10 to 0)
Rating is -7.
3. What would you like to experience instead of that emotion or belief? Write it
down.
Energy and enthusiasm to write
4. Going through 10 fingers:
Put the thumb of your left hand at the table.
Experience (feel, become aware of) that you dont feel like writing, and
you would rather relax and watch TV. While you have that in your
mind, inhale and exhale.
Put the thumb of the right hand at the table.
Feel that you would like to experience that you are full energy and
enthusiasm to write. While you have that in your mind, inhale and
exhale.
Put the index finger of your left hand at the table.
Experience (feel, become aware) that you dont feel like writing, and
you would rather relax and watch TV. While you have that in your
mind, inhale and exhale.
Put the index finger of the right hand at the table.
Feel that you would like to experience that you are full energy and
enthusiasm to write. While you have that in your mind, inhale and
exhale.
Repeat the same with all remaining fingers. (First the finger of the left hand
experiencing "negative" emotion, and then the finger of the right hand, feeling that
you would like to experience the "positive" emotion you identified in point 3.

While he was going through the fingers in this process, client realized
that the initial feeling is not a problem for him anymore.

5. Is there something that you could conclude from this process, about that feeling,
yourself or the world in general?
Clients realization was that he should be aware of his final goal
(publishing his book), when he decides if he wants to write or watch
TV, and he realized that he really want to achieve his goal.
6. What is the rating for the "negative" emotion now?
"Negative" feeling didn't completely disappear (rating -2) but client
felt really good about his goal and writing.
7. If the "negative" feeling didnt completely disappear repeat the process with
remaining part of that undesirable state. So he went to the beginning of the
process, and continued it with the remaining part of the problem.

Next process (with the remaining part of the problem):

1. Decide which undesirable emotion or belief (or some other mental content) you
want to integrate. Write it down.
Small confusion. I don't know exactly what to write
2. How strong is undesirable feeling? (Rate it from -10 to 0)
Rating is -2.
3. What would you like to experience instead of that emotion or belief? Write it
down.
The clear vision of what exactly I want to say in that chapter
4. Going through 10 fingers:
Put the thumb of your left hand at the table.
Experience (feel, become aware of) confusion that you dont know
exactly how to start. While you have that in your mind, inhale and
exhale.
Put the thumb of the right hand at the table.
Feel that you would like to experience the clear vision of what
exactly you want to say in that chapter. While you have that in
your mind, inhale and exhale.
Repeat the same with all remaining fingers. (First the finger of the left hand
experiencing "negative" emotion, and then the finger of the right hand, feeling
that you would like to experience the "positive" emotion you identified in point 3.

Quickly after he started the process (On his 4th finger), client
realized that the confusion doesn't exist anymore and knew what
he needed to do.
5. Is there something that you could conclude from this process, about that negative
feeling, yourself or the world in general?
Clients realization was that he should first create a draft of what
he wants to cover in the introduction of his book (that was the
fist chapter that he was going to write).
6. What is the rating for the negative emotion now?
Negative feeling didn't exist after this process (rating 0) and the
client immediately started to make the draft of the first chapter
of his book.
As the "negative" feeling doesn't exist anymore the process is completed. (Of course,
if he noticed that something else existed (if the rating wasn't 0) he should have done
another process on that remaining part).
It's interesting to notice that the client also realized that in order to avoid similar
confusion about whole book, he needs to create similar draft for it (which topics he
needs to cover in which chapters etc.). So after completing the outline for the first
chapter he started to work on the basic structure of the whole book.
Also notice that although the general emotional state after the first process may be
good, you shouldn't fail to do the process on the remains of the undesirable state.
If he didn't process that "small" confusion which was left after the first process, he
would have start working from the confusion, and he wouldn't notice the lesson
which was the result of the second process.
He wouldn't realize that before starting to write he should have a clear vision of what
he will write about and therefore that he needs to make a plan before he starts writing
(he considered that to be truly precious realization for everything he does).
You should also notice that its important to verbalize the cognitions and realizations
you have during the process. 10F will work even if you dont do that, but the benefits
will be better and positive changes deeper and more stable if you verbalize your
realizations after the process (this is what you do in the step 5).
Another thing that you might have found interesting is the fact that the term
"negative" emotion (or state) always had quotation marks in this text. Can you tell
why this is so?
:)

Wishing you harmony and success,

Filip