Change Without Struggle PRINT QUAL
Change Without Struggle PRINT QUAL
Change Without Struggle PRINT QUAL
CHANGE WITHOUT
STRUGGLE!
Becoming your true self with
Core Transformation®
WELCOME!
Hi, I'm Tamara Andreas,
co-author of the book Core Transformation: Reaching the Wellspring
Within, and international trainer.
But what did surprise me was to see people accessing deep states of
wellbeing. People were using words like “oneness,” “love,” “essence,” and
it wasn’t just words--it was a felt experience.
And this is what got me “hooked.” From that day to the present, Core
Transformation is an important focus of my work with others, and for
my own transformation.
1 Resources: AndreasNLP.com
Welcome ©2024 Real People Press
CONTENTS
Introduction 04
What Do I Want to Change? 08
Why Core Transformation Works 11
How We Know Core Transformation Works 13
Getting Ready 16
Worksheet 24
The Core State Exercise 25
Three Keys of Effectiveness 57
Next Step and Resources 62
2 Resources: AndreasNLP.com
Welcome ©2024 Real People Press
INNER STRUGGLE
JUST KEEPS US
STUCK
We’ve all felt stuck at times. We don’t like how we’re feeling, or thinking, or acting,
and we don’t know how to change it.
We may have tried to change these behaviors, feelings and thoughts through will-
power or strain. We’ve struggled within ourselves, in an effort to overcome them.
When that doesn’t work – and often it doesn’t – we feel stuck. We get frustrated or
discouraged. We may try harder or even give up.
For example, a salesman always felt an internal pressure to make the sale. He was
really frustrated with this. He hated it. In fact, this sense of pressure was so
unpleasant that he thought he would have to change careers.
He tried to get rid of this sense of pressure just using willpower. He tried to just let go
of the pressure. But the more he fought against it, the worse it got. Does this sound
familiar? In a little bit, you’ll find out what happened when this salesman did Core
Transformation....
3 Resources: AndreasNLP.com
Introduction ©2024 Real People Press
CHANGING
WITHOUT STRUGGLE
With Core Transformation, it isn’t about inner struggle. It’s the opposite. Instead of
fighting with our unconscious, we’re satisfying our deepest unconscious yearnings.
Remember the salesman, who felt pressure to make the sale? He went to a Core
Transformation training. In the training, he discovered that the unconscious part of
him that had been generating the sense of pressure actually had been yearning for
a “Core State.” A Core State is a powerfully transformative state of deep content-
ment and well-being. It’s a felt experience of our true being, our inner essence.
People often say it feels “peaceful” and “expansive.” (You’ll learn more about what
this is very soon.) And it isn’t just words–through Core Transformation, we actually
experience our Core States.
Then, when this unconscious part experienced its Core State, the pressure to sell
completely disappeared. In fact, he didn’t care if he made the sale or not! As a
result, his sales doubled for one of his main lines, and increased very significantly
for his other main line. That’s because without the inner pressure, he was naturally
able to focus on his customers and their needs.
Today, he’s still in sales, 30 years later. I can confirm this because this man is my
husband, Kevin!
4 Resources: AndreasNLP.com
Introduction ©2024 Real People Press
WHAT IS CORE
TRANSFORMATION?
Core Transformation is a gentle process for transforming behaviors, emotional
responses, and patterns of thinking we don’t like. Doing the process feels like being
kind to ourselves.
This book will guide you through the first two phases of Core Transformation, so you
can experience a Core State and its transforming and enriching impact. These two
phases are enough to create positive changes in your life. You can do them again
and again to experience more and deeper change. If you want to learn the whole
process, you will find options for the next steps toward the end of the book.
5 Resources: AndreasNLP.com
Introduction ©2024 Real People Press
WHAT CAN I
CHANGE WITH CORE
TRANSFORMATION?
Almost anything!
The key is to think of a specific feeling, behavior, or thought that happens, that you
want to change.
...change how we feel: For example, sometimes we feel fearful, frustrated, or sad.
...change what we do: We may yell at the kids, or eat foods that aren’t good for us.
6 Resources: AndreasNLP.com
What do I want to change? ©2024 Real People Press
EXAMPLES OF
RESULTS
Core Transformation has a track record of getting good results with virtually any
feeling, behavior, or thought that we want to change. Here are just a few examples.
Anger: A man found himself getting angry when things didn’t go his way in work
situations. He would blow up at people, and then later, he’d go back to try to mend
his relationship. This pattern really caused problems for him, because his
relationships with work associates were so strained. After one session of Core
Transformation, this changed completely, and he found it much easier to work with
others.
Inappropriate spending: A seminar participant made a good salary, and yet she
was living paycheck to paycheck because she was compelled to spend money on
things that weren’t very important to her. At the Core Transformation seminar, she
did CT on some other issues. About 6 weeks later, she discovered that her bank
balance was going up, and she realized that she wasn’t spending all her money
anymore. Even though she didn’t work on this issue directly, it changed. She realized
this happened because she now had an ongoing sense of wellbeing, so she didn’t
need to spend money to get a temporary “high.”
This sometimes happens with CT. Other areas of life can spontaneously improve,
even if we don’t work on them directly, because of the ongoing sense of wellbeing.
One person even quit smoking after working on something else!
Couldn’t take action: A woman was unable to organize her apartment. When she
thought about doing it, something stopped her from taking action. After one
session with a Core Transformation practitioner, she found it easy to throw things
away and she got her whole apartment organized.
Serious issues: Core Transformation can get results with serious issues, including
depression, the effects of child abuse, and more. Almost always, someone dealing
with these serious issues is best served by having one-on-one sessions over time
with a very skilled guide.
7 Resources: AndreasNLP.com
What do I want to change? ©2024 Real People Press
WHAT DO I
WANT TO CHANGE?
Check all the ones you’d like to change. Put a star by the most important.
8 Resources: AndreasNLP.com
What do I want to change? ©2024 Real People Press
WHAT CAN’T YOU
CHANGE WITH CORE
TRANSFORMATION?
The main thing CT won’t do is teach you a new skill. But it can help free you up to
learn the skill.
For example, sometimes a person who wants more confidence already has all the
skills they need, and yet they doubt themselves or think they need to be perfect. CT
can help you transform this self-doubt, or perfection thinking.
However, some people who lack confidence actually need more competence. So it
can be useful to think, “are there skills I need to add or get better at, to become
more comfortable with my abilities?”
And then... “Is there anything that stops me from gaining or improving these skills?”
For example, is there a fear of going to a class? Is there a discomfort in asking for
feedback, or asking for help in learning a skill? Is there a sense that “I’ll never be
perfect so there’s no use trying?”
If so, then CT can help you to transform these inner feelings or thoughts, to free you
up to take action and learn more. This can help you for the rest of your life. Just
think of how great life can be, the more you find it easy and fun to gain more skills!
9 Resources: AndreasNLP.com
What do I want to change? ©2024 Real People Press
HOW PEOPLE STAY
STUCK
There are 3 main ways we humans attempt to change, yet the attempted solution
actually keeps us stuck:
1
Inner Struggle: As we’ve discussed, most of us have tried to force ourselves
to change. And it doesn’t work. It can even make things worse. The more we
struggle, the more “resistence” we notice!
2
Going Mental: We think that if we only understand our problems well
enough, the problems will go away. This actually works against us, because
these behaviors, feelings, and thought patterns are generated by the
unconscious. One person said, after using a cognitive-based approach, “I
could think more rationally while still feeling just as bad.”
3
Distraction: We all have ways to distract ourselves. We might soothe
ourselves with food, or watching youtube videos, or something else. Perhaps
we just tell ourselves over and over that we’re OK. We might use some sort of
self-help method that helps us feel better, think better, or act better, for a
moment, but then the problem comes right back. Nothing is really changed.
And how is Core Transformation different?
10 Resources: AndreasNLP.com
Why CT Works ©2024 Real People Press
HOW IS CT
DIFFERENT?
If you want a real solution, you need Core Transformation. Here’s what we do
differently:
1
With Core Transformation, it isn’t about inner struggle. It’s the opposite.
Instead of fighting with our unconscious, we’re satisfying our deepest
unconscious yearnings, so that change happens easily and naturally.
2
Instead of beefing up our conscious understanding, we engage the
unconscious, and the transformation is taking place from the inside out. The
unconscious is doing the changing.
11 Resources: AndreasNLP.com
Why CT Works ©2024 Real People Press
HOW WE KNOW CT
WORKS
We know CT works, first of all, from our own experience. I have experienced
profound changes in my own life from doing CT. So have many people I know and
people I work with. Many thousands of seminar participants and clients have
reported major life changes as well, even when nothing else has worked.
“A lot of the things that I've learned through my professional career and some of the
tools that I've used with clients, they're good tools, but they don't necessarily have
that real lasting change.”
This psychologist said she’s used this process “with myself in my personal life and
also with my clients, to make such an enduring change where suddenly the issue
that might have been there for so many years is actually not there anymore at all.
This is definitely an incredible process.”
You can discover for yourself the effectiveness of CT, by doing it!
12 Resources: AndreasNLP.com
How We Know CT Works ©2024 Real People Press
WHAT DOES THE
RESEARCH SAY?
CT has also been studied and found to be highly effective.
Randomized Controlled Trials (RCTs) are the gold standard of research in this field.
An RCT has been published in a peer reviewed journal. After a single session, most
of the participants experienced benefits which included reducing “symptoms” and
increasing wellbeing. In other words, their problems were less, and they felt better!
These benefits were found to be significant, and long lasting.
Since then, more research data has been collected that confirms the effectiveness
of CT.
You can try it for yourself! Experiencing Core Transformation is the very best way to
find out that it works.
Although it’s easiest to experience CT fully when guided by a skilled guide, this book
will help you “dip your toe in the water” and have a sense of what CT is all about!
*Click on “Resources” below in the footer, for the latest research information.
13 Resources: AndreasNLP.com
How We Know CT Works ©2024 Real People Press
WHAT THERAPISTS
SAY
You might be interested to know that we’ve gotten wonderful feedback from highly
skilled practitioners who’ve used Core Transformation with very serious issues in a
clinical setting.
For example, I interviewed a licensed clinical social worker* who had worked with
thousands of clients, with CT as her primary method of intervention for decades.
Over this time, she had worked with all of the major diagnostic categories that there
are, including psychosis, OCD, and other categories that are considered difficult to
change. I asked her, is there any of these diagnostic categories for which you
haven’t found CT to be helpful? And she said that the only category of people for
whom she hasn’t found improvement with CT is if someone isn’t motivated to
change. (Usually she can help someone find a motivation, but of course if not, she
can’t make them want to change.)
If CT works for these very difficult issues, there’s a good chance it will also help you,
with more ordinary issues!
*Click on “Resources” below in the footer, for a link to this podcast and more..
14 Resources: AndreasNLP.com
How We Know CT Works ©2024 Real People Press
MORE FROM
HELPING
PROFESSIONALS...
Here are quotes from two of our certified coaches:
“As a clinician, I think we need to walk our talk and really embody the value of good
mental health, and being nice to ourselves. Personally, as a result of my Core
Transformation training, some of my own unwanted behaviors and emotional
states are really no longer present. I’m calmer, less driven, more centered, and a
little more selective. I like to live the full rich life, yet I’ve been too scattered, saying
‘yes' to too many things....
“How I work with clients has shifted. Using Core Transformation, when my clients get
to these Core States for themselves, they are kind of shocked and surprised. And [a
little later in the process], they’re saying, ‘Wow, Denise, one session and I’m feeling
so differently about it! I’ve been so weighted down!’ Maybe they were working on
jealousy with their partner or being critical of themselves. And it’s really rewarding
to have them surprised and see them walking out of the office, feeling very relieved,
integrated, a nice flush on their cheek, and relaxation in their muscles. It’s rewarding
for them, and rewarding for me.”
15 Resources: AndreasNLP.com
How We Know CT Works ©2024 Real People Press
GETTING READY!
There are two concepts that are useful to understand a little bit, before diving in.
UNCONSCIOUS PARTS
Most everyone can recognize when there’s something we’re doing, or feeling, or
thinking, that isn’t working for us. It causes some kind of problem.
If this were in our conscious control, we would have already changed it.
But consciously knowing about it hasn’t changed it, so we could say some
unconscious part of us is generating it. It’s on “automatic pilot.”
When something happens automatically like that, it’s as if a “part” of us is doing it,
even though consciously we don’t want it to happen.
For example, let’s say I find myself eating doughnuts, but I’d really like to eat
something healthy instead. We could say that there’s a part of me that wants to eat
the doughnuts, and another part of me wants to eat something healthy.
Someone else might say, there’s a part of me that gets down on myself when I
make a mistake. Or there’s a part of me that feels nervous in a particular situation,
even though I want to be relaxed and calm. Or there’s a part of me that feels hurt
from something that happened, even though I really want to be over it.
And there’s one more concept, to be ready for the Core Transformation process....
16 Resources: AndreasNLP.com
Getting Ready ©2024 Real People Press
GETTING READY
POSITIVE PURPOSES
You might be surprised to learn that every behavior, thought, and feeling has a
positive intended purpose. Even the ones that are causing problems for us.
Let’s say Julie says, “I get angry when my co-workers act in a certain way, and I
want to change my reaction.” Maybe the co-workers don’t give credit where it’s due,
or they’re rude, or they seem judgmental. The anger is causing problems, it’s taking
a lot of energy, and it’s distracting.
Even though getting angry causes trouble for Julie, the part that gets angry is
attempting to do or get something positive.
Maybe it wants appreciation, or love. Maybe it wants Julie to stand up for herself, or
for her values. Or something else. We don’t know what the positive purpose is just by
thinking about it. We can discover it through doing Core Transformation.
Or let’s say Fred is anxious or worried, and doesn’t like feeling this way. However, the
part that gets Fred to feel anxious may want to keep him safe. Or to preserve his
relationships. Or to make sure that he succeeds at something.
And as we do the process, we find out what the positive purpose really is, at an
unconscious level. It’s often different than our conscious mind thinks.
You definitely don’t need to understand anything about your own unconscious parts
ahead of time, because the process itself will guide you to discovering them,
through experience. It’s actually much easier to understand this through
experiencing the process than it is to try and figure it out logically ahead of time.
And it isn’t necessary to believe that the part of you that is causing great harm to
your life has a positive purpose. It’s just useful to have a sense of the concept of it.
If what you just read about the concepts makes even a little sense to you, that’s
enough.
And in just 3 more pages, you’ll read about an example that will deepen your
understanding even more.
18 Resources: AndreasNLP.com
Getting Ready ©2024 Real People Press
5-STEP EXERCISE
This book will help you do the first 5 steps of Core Transformation: the Core State
exercise. This is already enough to experience significant benefits!
Then, you’ll get in touch with the unconscious part of you that runs this feeling,
behavior or thought. The process will guide you to do this.
19 Resources: AndreasNLP.com
Getting Ready ©2024 Real People Press
EXAMPLE
I guided “Cathy" through this simple 5-step Core Transformation exercise.
20 Resources: AndreasNLP.com
Getting Ready ©2024 Real People Press
“CATHY,” CONT.
When this part stepped into what it’s
like to have Loving Oneness in an
ongoing way, Cathy said, “That feel-
ing of loving oneness changes how I
feel and what I do in so many situa-
tions!”
And a few weeks later, Cathy said, “I definitely feel better about my work. I feel
differently, and it's manifesting itself in good work. I am simultaneously respecting
myself and the other person.”*
*An entire transcript of the process with Cathy is in the book, Core Transformation:
Reaching the Wellspring Within, Chapter 5. Click on “Resources” below in the footer,
for a link to this book and more.
21 Resources: AndreasNLP.com
Getting Ready ©2024 Real People Press
TEACH YOUR
UNCONSCIOUS
WATCH A 24-MINUTE DEMO!
With Core Transformation we’re accessing the unconscious. So it’s a good idea to
prepare your unconscious for doing CT before you do the exercise.
After you’ve had a chance to watch the demo, I’ll guide you through this five-step
exercise in the next section.
The first time you go through the process, it’s fine to do it in “slow motion.” You’ll start
with step 1. If that step goes easily for you, you can go right on to the next step. But if
you have any issues, you’ll find tips right there to help you. And then on to the next
step!
After you’ve learned the 5 steps with tips, you’ll find all the steps written out in a
“clean” way, without the extra tips.
If you’d like to make it even easier, an audio guide is available. Most people find it’s
dramatically easier to have a recorded “guide” rather than reading the steps
themselves from the book! However, there are many important tips and
explanations in this book that aren’t in the audio guide. So we recommend going
through it first in the book, then with the audio guide.
22 Resources: AndreasNLP.com
Getting Ready ©2024 Real People Press
LET'S DO THIS!
I’ll walk you step by step through the Core State exercise, with tips along the way.
This exercise, especially if used as a regular practice, can help you have...
23 Resources: AndreasNLP.com
Getting Ready ©2024 Real People Press
WORKSHEET
FOR THE CORE STATE EXERCISE
(Print this out for the exercise that starts on the next page.)
If you have more Intended Outcomes, jot them down on another sheet of paper.
24 Resources: AndreasNLP.com
Worksheet ©2024 Real People Press
STEP
1
CHOOSE A
STARTING
POINT
25 Resources: AndreasNLP.com
The Core State Exercise ©2024 Real People Press
STEP 1A: CHOOSE
WHAT TO
CHANGE
What is the feeling, behavior, or thought you’d like to change?
It’s a good idea to pick something mild, the first few times you do the process.
Later, it’s possible to use CT for any issue, although we recommend getting skilled
help and learning the whole CT process for serious issues. This book teaches the
first Core Transformation exercise, and there is even more to Core Transformation
beyond this.
26 Resources: AndreasNLP.com
The Core State Exercise ©2024 Real People Press
TIPS:
What we want for this step is a “problem” feeling, behavior or thought, that you
experience sometimes.
When you think of an area of life you want to change, if you’re thinking about what
you want, like “I want to be more x,” ask yourself “What happens in my experience
that stops me from having what I want?” or “What happens instead of what I want?”
For example, if you want to be more confident, what stops you might be ”feeling
nervous.” If so, this is the feeling to be changed.
If you initially think of a limiting belief, like “I believe I can’t have abundance,” then
ask yourself, “When does this limiting belief affect my feelings, behaviors, or
thoughts?” Or ”What happens in my everyday experience that lets me know I have
a limiting belief?” Then, you can use the specific feeling, behavior, or thought that
you notice as a starting place for the process.
If you initially think about ways you want other people to change, ask yourself, “what
is a response that I have in this situation that I’d like to change?”
or: “Can I find a feeling response in myself to work with?” “Would I like to feel more
resourceful even if the other person doesn’t change?” For example, I might want my
partner to be less critical, because it makes me feel hurt. I can work with my feeling
of being hurt.
27 Resources: AndreasNLP.com
The Core State Exercise ©2024 Real People Press
EXTRA PRO TIP
If you’re thinking of a behavior you want to change, notice what feeling or thought is
getting you to do the behavior. For example, “I eat potato chips when I feel lonely,”
or “I bite my nails when I’m criticizing myself.” or “I yell at someone when I feel
angry.” It’s usually better to use the feeling or thought as the starting point, instead
of the behavior.
For example, let’s say I watch YouTube videos late into the night. I can check–as I
step into the experience of a late night YouTube binge—what’s going on inside me
that gets me to watch these videos? Or what happens if I try to stop? It could be
there’s an inner anxiety about going to sleep and getting up the next day for work. It
could be there’s an inner thought, “I deserve to do something fun that’s just for me.”
In this case, for optimal results, I can use the inner feeling or thought that gets me to
watch the videos.
(However, if you aren’t aware of this, it’s OK to use the behavior, or the “impulse” to
do the behavior, as a starting place. So if you aren’t sure what feeling or thought
gets you to do the behavior, you can just work with “the part that feels compelled to
eat potato chips,” or “the part that bites my nails,” etc.)
28 Resources: AndreasNLP.com
The Core State Exercise ©2024 Real People Press
STEP 1B: IN WHAT
SITUATIONS?
Where, when, and with whom, do you have this [feeling, behavior, or thought to
be changed]?
[Are there certain kinds of situations that tend to bring it up a little more? Write this
down, briefly, on your Core State Exercise Worksheet.]
29 Resources: AndreasNLP.com
The Core State Exercise ©2024 Real People Press
STEP 1C: ACCESS
THE PART
Think about a specific time that [the feeling, behavior, or thought to be changed]
occurred....
[Next, you’ll be reliving that specific time, as though it’s happening now. The goal is
to experience the feeling, behavior, or thought you want to change, at least a little
bit. It’s easiest for most people to read a line or two, then close eyes to explore
inwardly.]
Take a moment to relax and turn inward.... Mentally step into the situation,
seeing what you saw, hearing what you heard, feeling what you felt at the time....
As you relive this experience, notice any internal images, sounds, or feelings....
Since you didn’t consciously generate [the feeling, behavior, or thought], it’s as if
some part of you generated it.
You may begin to sense this part of you, in your body or around you.... And where
do you experience this part is located? [Write down location.]
30 Resources: AndreasNLP.com
The Core State Exercise ©2024 Real People Press
TIPS:
When you “relax and turn inward,” it can be helpful to take a moment to notice the
space within your body and around you. Let your internal tempo slow down a bit.
You can do this by speaking to yourself in a slightly slower tempo as you read the
steps and guide yourself through the process. And have an intention of noticing
what comes from your unconscious, and letting go of logically figuring things out.
Please don’t worry about being right about the location of the part. It’s fine to guess,
if you aren’t sure. “Guessing” just means you’re letting yourself notice something
that’s usually unconscious. As you continue doing CT, most likely, it will become
easier and easier to notice the location of the part.
31 Resources: AndreasNLP.com
The Core State Exercise ©2024 Real People Press
STEP 1D: THANK
THE PART
Even though you don’t know what the positive intention of this part is, you can
begin thanking this part for being there, because we can know it has a positive
purpose–it wants something positive.
TIP:
If this is a part that you really don’t like, you might not feel like thanking it.
However, when we thank the part, we aren’t thanking it for the feeling, behavior, or
thought we don’t like. We’re just thanking it for being there, because we know it has
a positive intention.
If that’s hard to get past, you could instead let the part know that you’re open to
discovering something positive about it.
The reason for thanking the part is that it makes it easier to communicate, and it
begins to shift your relationship with the part in a way that can potentially lead to
healing or change.
32 Resources: AndreasNLP.com
The Core State Exercise ©2024 Real People Press
STEP
2
DISCOVER
THE
PURPOSE
33 Resources: AndreasNLP.com
The Core State Exercise ©2024 Real People Press
STEP 2B: THANK
THE PART
Thank this part for its response.
34 Resources: AndreasNLP.com
The Core State Exercise ©2024 Real People Press
STEP 2A:
DISCOVER THE
PURPOSE
Close your eyes again, and ask this part, ”What do you want?” ... Then, relax and
notice what response you get back from this part of yourself.
TIPS:
When you ask this question, direct the question inwardly toward the location of the
part, and then notice what happens at that location in response to the question. Or
you may notice a response coming from this location.
The answer you get could be a feeling, an image, or words. It’s important to notice
the answer from the part, rather than figuring it out consciously. Sometimes the
answer will surprise you!
If you aren’t sure, you can check again with the location of the part. If you have a
hunch about the answer, it’s OK to go with it, so long as you’re doing your best to
attend to this part’s response, rather than figuring it out.
35 Resources: AndreasNLP.com
The Core State Exercise ©2024 Real People Press
STEP
3
DISCOVER
THE
OUTCOME
CHAIN
36 Resources: AndreasNLP.com
The Core State Exercise ©2024 Real People Press
STEP 3A:
STEPPING IN
Turn inward, and invite this part to step (or breathe) into what it’s like to already
have [the Intended Outcome from the previous step]... fully and completely.
TIPS:
We’re inviting the part to step into what it’s like to have what it just told us it wants.
We don’t need to create this experience for the part. The part already knows what it
wants, and we’re just inviting it to step into that.
Any time we want something, it wouldn’t be possible to want it without having some
inner experience of it. If we want an ice cream cone, we know what that is. The
same is true of inner parts. If a part wants “to be loved,” even if the part hasn’t felt
loved before, it knows what it wants, and we’re just inviting it to step into it.
37 Resources: AndreasNLP.com
The Core State Exercise ©2024 Real People Press
STEP 3B: THE
NEXT OUTCOME
As this part is experiencing [the Intended Outcome, or IO], ask this part, “When
you have [IO], what do you want, through having this, that’s even deeper or
more important?’”
38 Resources: AndreasNLP.com
The Core State Exercise ©2024 Real People Press
REPEAT STEP 3
Repeat all of Step 3 until you get to a purpose that might be a Core State. A Core
State is a state like Being, Oneness, Love, Peace, OK-ness, or Presence. It’s beyond
having, doing, knowing, or relating to the outer world. It just “is.” The next page has
more tips for knowing when you might be at a Core State.
So, each time you get a new Intended Outcome [IO] from the part, write it down,
thank the part, invite it to step into the new IO, and ask “what do you want through
this that’s even deeper?” This way, you’ll get the whole Outcome Chain.
All of Step 3 is written below, so you have it all on one page, to make it easier:
3A. Turn inward, and invite this part to step (or breathe) into what it’s like to
already have [IO]... fully and completely. [Pause for a deep breath or two.]
3B. As this part is experiencing [IO], ask this part, “When you have [IO], what
do you want, through having this, that’s even deeper or more important?’”
39 Resources: AndreasNLP.com
The Core State Exercise ©2024 Real People Press
STEP
4
REACH
THE
CORE
STATE
4A. Invite this part to step (or breathe) into what it’s like to already have [possible
Core State]... fully and completely.
4B. Ask this part, “Is there anything even deeper or more core you want through
having [possible CS]?”
[If you get an answer that’s deeper, write it down and repeat steps 4A and 4B.]
A Core State is something that just is. It’s a state of being, and it’s something that
can go through every moment of time. “Love” can be a Core State, if it’s a state of
love that just is, and not a love that’s given or received from others.
42 Resources: AndreasNLP.com
The Core State Exercise ©2024 Real People Press
STEP 5A:
FRAMING
Say this inwardly:
“Somehow our inner parts get the idea that in order to experience Core States
such as [your CS], we have to first do certain things and get certain things.
Unfortunately, this doesn’t work very well. We don’t get to experience our Core
States very often when we go about it that way. The way to experience a Core
State is just to step into it and have it.”
TIP:
Whatever the problematic feeling, behavior, or thought has been, this inner part has
been perceiving it as a solution to something. That’s how the part has been trying
to get something positive. Now, we’re helping the part realize that whatever the part
has been doing isn’t a real solution. There’s a better way to get what the part really
wants, at the deepest level. And that’s to just be in the Core State in an ongoing
way. If the part is in its Core State, it becomes easy to understand this.
43 Resources: AndreasNLP.com
The Core State Exercise ©2024 Real People Press
STEP 5B: HAVING
THE CS IN AN
ONGOING WAY
Invite this part to step into [this part’s Core State (CS)] now... and ask this part to
notice, “When you already have [CS] in an ongoing way, how does already
having [CS] allow things to be different?”
TIP:
In this step, we’re inviting this part to step into the experience of having the Core
State in an ongoing way, and then just to notice how having this Core State
naturally allows things to be different. The experience of this is more important than
the answer to the question, because we’re helping the part practice having the
Core State as an ongoing way of being. This helps to “spread” the Core State
experience through time, so that it isn’t limited to just while you’re sitting down to do
Core Transformation.
The key is to allow the part to do this in whatever way happens naturally, rather
than trying to manage it consciously. The experience could be quite different from
one part to another.
44 Resources: AndreasNLP.com
The Core State Exercise ©2024 Real People Press
STEP 5C: TIPS
**Read these tips before doing the
next step, the first time you do this
exercise.
So to reverse the Outcome Chain, Sarah will first invite the part to notice how
already having presence transforms “being myself.” She’ll take a moment or
two, to let this happen. Then, she’ll invite the part to notice how already having
presence transforms “to relax.” After a pause, next, how does already having
presence transform “to be comfortable”? ...[Pause] And how does it transform
“to feel secure”? ... [Pause] After that, Sarah is ready for the next step.
45 Resources: AndreasNLP.com
The Core State Exercise ©2024 Real People Press
STEP 5C:
REVERSING THE
OUTCOME CHAIN
WITH THE CS
Ask the part, “How does already having [your Core State], as a way of being,
radiate through, transform, or enrich [Intended Outcome*]?” ...
*The first time you do this step, use the Intended Outcome (IO) just before the Core
State. Give this inner part some time to experience it. Then repeat this step with
each of the other IOs in reverse order.
46 Resources: AndreasNLP.com
The Core State Exercise ©2024 Real People Press
STEP 5D:
TRANSFORMING
THE CONTEXT
WITH THE CS
Ask the part, “How does already having [the Core State], as a way of being,
transform your experience of the situation you started with?”
[Pause to give the part time to notice this. For now, we’re just transforming the
specific example that we explored in Step 1C.]
Ask the part, “How does already having [the Core State], as a way of being,
transform your experience in other situations in which you used to [have the old
feeling, behavior, or thought]?”
47 Resources: AndreasNLP.com
The Core State Exercise ©2024 Real People Press
STEP 5E:
TRANSFORMING
THE FUTURE
Now that this part is filled with [the Core State] as a way of being, you can invite
this part to move in and through future situations, noticing how [CS], naturally
being there, allows things to be different.... You can notice what new behaviors
and responses naturally emerge as expressions of [CS]....
48 Resources: AndreasNLP.com
The Core State Exercise ©2024 Real People Press
HOW DID IT GO?
With a skilled guide, we’re nearly 100% successful at helping people reach a Core
State and transform the inner part. If you didn’t experience this, but you did
experience even the very first steps, that’s already a solid accomplishment!
If you had any difficulty with the process, here are a few things that can help:
• Try it with something more mild. Or if you were already using something extremely
mild, then try it with something that has a bit more “juice” to it.
• If you haven’t already watched the video demonstration of the process, do this
first, and then try it again.*
49 Resources: AndreasNLP.com
The Core State Exercise ©2024 Real People Press
OBJECTING PARTS
Sometimes, while we’re working with one inner part, something inside us reacts to
this part, or to a step of the process. We could say there’s another part that is
unhappy with something or objects to something. For example, there might be a
part inside that’s afraid of what might happen if the part we’re working with
changes. Or it doesn‘t like one of the Intended Outcomes. Or occasionally a part
doesn’t think we deserve to feel the Core State. These are just a few example .
Dealing with objecting parts is an advanced skill. This skill is part of Phase 4 of the
Core Transformation process, which we teach in our Foundation CT course, and we
continue to refine this skill in our Advanced and Coach Certification trainings. (This
book covers the first 2 phases of Core Transformation.)
A short answer to this question is: We do Core Transformation with each objecting
part as well. We might switch and work with an objecting part right away, and then
come back to the part we started with. Or sometimes there are other ways to
satisfy the objection.
**If you experience a lot of objecting parts, and/or if you experience very strong
objections, we highly encourage you to get in-depth training in how to handle this
situation, or work with someone who’s already skilled in all four phases of Core
Transformation. It’s usually easy once you know exactly what to do. Click on
“Resources” below.
50 Resources: AndreasNLP.com
The Core State Exercise ©2024 Real People Press
WHAT HAPPENS
NOW?
Let’s say you’ve done the Core State exercise, and it was a lovely experience. Right
at the end of the process, you felt a wonderful glow, and the “problem” feeling,
behavior, or thought was gone!
Then later, in the context where the problem used to happen, you may notice it isn’t
there anymore at all, or it might be better in some way.
Perhaps you also begin to notice that the Core State experience becomes an
ongoing part of your life. Especially if you do Core Transformation as a practice over
time, you’ll likely begin to notice more and more ongoing wellbeing.
This is what many people experience after doing this Core State exercise.
(The experience of “ongoing wellbeing” tends to happen much more fully when we
do all four phases of the Core Transformation process. In this book, you’re learning
the first two phases. Click on “Resources” at the bottom of the page for options to
experience the whole CT process.)
51 Resources: AndreasNLP.com
The Core State Exercise ©2024 Real People Press
WHAT IF THE
“PROBLEM” COMES
BACK?
If the exercise went well and yet the old feeling, thought, or behavior comes back,
virtually always, it means one of two things:
• The part we worked with wasn’t transformed as fully as it could be, because we
only did 2 phases of the process. (The Core State exercise includes the first 2
phases. Additional steps in Phase 3 transform the part more fully.) OR
• Another inner part(s) needs to be worked with, to fully transform the issue.
Finding ALL of the parts involved with the issue is a skill that we teach in our
trainings. It’s super important for getting the results we want, especially with
complex issues. With this skill, it’s possible to transform every aspect of the issue.
However, other issues, especially more intense or significant ones, have more parts
involved. The good news is that with CT, we can “get there.” It just takes some
training, and some persistence. Many people who’ve “tried everything else,” tell us
they’re finally getting results now that they’re using Core Transformation.
52 Resources: AndreasNLP.com
The Core State Exercise ©2024 Real People Press
ALL
STEPS
THE
COMPLETE
CORE STATE
EXERCISE
53 Resources: AndreasNLP.com
The Core State Exercise ©2024 Real People Press
CORE STATE
EXERCISE
1A: Choose what to change.
What is the feeling, behavior, or thought you’d like to change? [Write down.]
Take a moment to relax and turn inward.... Mentally step into the situation, seeing
what you saw, hearing what you heard, feeling what you felt at the time....
As you relive this experience, notice any internal images, sounds, or feelings.... Since
you didn’t consciously generate [the feeling, behavior, or thought], it’s as if some
part of you generated it.
You may begin to sense this part of you, in your body or around you.... And where do
you experience this part is located? [Write down location.]
54 Resources: AndreasNLP.com
The Core State Exercise ©2024 Real People Press
CORE STATE EX.,
CONT.
3. Discover the Outcome Chain.
4A. Stepping in
Invite this part to step (or breathe) into what it’s like to already have [possible Core
State]... fully and completely.
[If you get an answer that’s deeper, write it down and repeat steps 4A and 4B.]
[If you have a possible Core State and there’s nothing even deeper, continue.]
55 Resources: AndreasNLP.com
The Core State Exercise ©2024 Real People Press
CORE STATE EX.,
CONT.
5: Transform the Outcome Chain.
5A: Framing
Say inwardly: “Somehow our inner parts get the idea that in order to experience
Core States such as [your CS], we have to first do certain things and get certain
things. Unfortunately, this doesn’t work very well. We don’t get to experience our
Core States very often when we go about it that way. The way to experience a Core
State is just to step into it and have it.”
[*The first time you do this step, use the Intended Outcome (IO) just before the
Core State. Give this inner part some time to experience it. Then repeat this step
with each of the other IOs in reverse order.]
Ask the part, “How does already having [the Core State], as a way of being,
transform your experience in other situations in which you used to [have the old
feeling, behavior, or thought]?”
56 Resources: AndreasNLP.com
The Core State Exercise ©2024 Real People Press
3 KEYS TO
EFFECTIVENESS
These are the 3 keys that together make Core Transformation uniquely powerful.
These 3 keys are the reason Core Transformation is so effective with so many
people, and so many life difficulties.*
1
We access the unconscious part of us that’s causing the problem in the
first place. This is like getting to the right URL inside. This is where the change
needs to happen. And then how do we change it? With the second key.
AndreasNLP.com/trainings/core-transformation/why-does-ct-work-so-well/
57 Resources: AndreasNLP.com
3 Keys to Effectiveness ©2024 Real People Press
3 KEYS, CONT.
2
We discover the exact resource that’s needed THROUGH the unconscious
part. This is super important.
To get a solution at the deepest level, we need to ask the right questions to
help the part discover what it's really yearning or longing for—the Core
State.
Then, with CT, the part is gently guided to experience its own Core State again. This
means the solution comes from the very part that's been creating the problem in
our life. It's not something imposed from the outside.
But if we try to directly apply these peaceful states to a problem area, often it
doesn't work. This is because the unconscious part inside is still cut off from its own
Core State of being. The part may even feel that it's being forced to change and be
resentful.
Real change that lasts happens when we help each part rediscover its own Core
State of being. The part itself becomes the essential ingredient for solving the
problem we were facing. And it happens easily, kindly and gently.
58 Resources: AndreasNLP.com
3 Keys to Effectiveness ©2024 Real People Press
3 KEYS, CONT.
3
We integrate the part so that it’s no longer separate. It becomes One with the
Whole of our Being. This is possible because with CT, we integrate the Core
State with the three B’s of human experience: Behaviors, Beliefs, and Being.
BEHAVIORAL LEVEL
This is the surface experience. It’s what we do, or think, or feel, that we want to change.
So, for example, we might want to change a negative thought, or feeling hurt or angry,
or yelling at the kids. These are examples at the Behavioral Level.
BELIEF LEVEL
Underneath that behavior there are always limiting beliefs. So, for example, let’s say
that a person wants to stop eating too many sweets. They may have an unconscious
BELIEF that they need to eat sweet food in order to experience comfort. Or a belief that
eating sweets is a way to be kind to themselves. There are probably a whole bunch of
limiting beliefs behind this one behavior.
BEING LEVEL
Then, the third B is Being. Whenever a problem is happening, we are lacking
something at the Beingness level. We could describe this as being disconnected from
our “true nature“— from who we really are. People usually aren’t aware of this
consciously, but unconsciously there’s a sense of emptiness or a sense of not being
OK, or something similar. And read on to find out how this is transformed when we do
Core Transformation....
59 Resources: AndreasNLP.com
3 Keys to Effectiveness ©2024 Real People Press
THE 3 B’S: EXAMPLE
I once worked with a woman who felt abandoned by her boyfriend, so she was
obsessing about this ex-boyfriend. That’s the BEHAVIOR level. It’s what she noticed
as the problem, at the surface.
And the unconscious part of her that felt abandoned believed that the only way she
could feel safe and loved was through him. This is a limiting BELIEF. And there were
a whole bunch of other limiting beliefs as well. Of course, she knew better
consciously. She knew she didn’t really need her ex-boyfriend, but this unconscious
part of her had these limiting beliefs.
I knew in advance that at the BEINGNESS level, this part’s deepest yearning was to
have some Core State of being. But this part had become disconnected from its
own Core State. As I guided this part in Core Transformation, we discovered fairly
quickly its Core State—it was a “sense of deep fullness.” And as you know, through
Core Transformation, this isn’t just an intellectual idea. It’s a felt experience. As she
began accessing this sense of fullness, I could just see her whole body melt. She
had this glow that was palpable. So her sense of BEING was transformed.
After transforming her BEING, this sense of fullness was a powerful resource that
transformed the limiting BELIEFS. Now this part really understood, for the first time,
that the sense of fullness could actually be there from the inside, whether or not the
ex-boyfriend was in the picture. That was a profound learning.
Then, by using the steps of Core Transformation, the BEHAVIOR was transformed.
The sense of fullness transformed the feeling of abandonment, so she no longer felt
a need to obsess about her ex-boyfriend.
60 Resources: AndreasNLP.com
3 Keys to Effectiveness ©2024 Real People Press
TRANSFORMING
LIMITING BELIEFS
IN A DEEPER WAY
There are other methods that focus on changing limiting beliefs. What’s different
about Core Transformation is we don’t need to analyze ourselves and identify all the
limiting beliefs. Spending extra time analyzing our problem would just get us more
in our heads and tend to keep us stuck. With Core Transformation, the Core State
organically and naturally changes any related limiting beliefs through doing the
process.
61 Resources: AndreasNLP.com
3 Keys to Effectiveness ©2024 Real People Press
NEXT STEP
This micro book has taught you the first two phases of Core Transformation. We
estimate that our results are, in general, at least twice as good--and sometimes 5
or 10 times as good--when we are using all four phases. And we strongly
recommend learning all four phases of CT before you work on a serious issue.
In addition, for almost everyone, the experience of doing the process is much better
when you’re being guided by someone else, especially when you’re learning CT.
And there are a lot of nuances to CT that dramatically improve results. These
nuances are much easier to teach in person.
So, we recommend attending a live training, and/or getting some video training, to
experience the full power of Core. Transformation.
Getting trained in Core Transformation is truly essential if you want to use the
process with clients.
Go to AndreasNLP.com/resources/change-without-struggle-resources/ for
support opportunities, including free resources!
62 Resources: AndreasNLP.com
Next Step and Resources ©2024 Real People Press
RESOURCES
• Get the audio guide! The audio guide companion for this book is a recording of
me guiding you through the Core State exercise. Many people find this an easier,
more relaxing way to experience CT more deeply.
• Get a one-on-one guide! Explore the options for skilled guidance through the
process.
• Take a live or video training! Learn the nuances of Core Transformation to fully
experience the power of CT.
Go to AndreasNLP.com/resources/change-without-struggle-resources/ for
support opportunities, including free resources!
63 Resources: AndreasNLP.com
Next Step and Resources ©2024 Real People Press
YOUR JOURNEY
Although it does take some time to learn the whole method, the steps only need to
be learned once, and then you have it for the rest of your life!
I learned Core Transformation over thirty years ago, and I continue to benefit from
the process today.
Connirae, after she had developed the process, used it with herself most every day
for 3 years! Some days, she’d just do a few minutes, and other days, she’d do more.
And Connirae doesn’t waste her time–she wouldn’t have done this if she wasn’t
getting significant benefit.
And so many others have told us that they come back to Core Transformation
again and again. It’s a process we can rely on.
Some methods that are intended to get us unstuck can take decades. Some never
get us there. I’d like to save you some decades. Because you probably know people
who’ve been stuck for decades, with the same issues you have right now. Another
path is possible.
Warm wishes,
Tamara Andreas
64 Resources: AndreasNLP.com
Next Step and Resources ©2024 Real People Press
Change Without Struggle: Becoming your true self with Core Transformation®
by Tamara Andreas
Core Transformation® is a registered trademark of Connirae Andreas and Real People Press.
This book draws upon material from the book, Core Transformation: Reaching the Wellspring
Within, by Connirae Andreas & Tamara Andreas.
Core Transformation was developed by Connirae Andreas, in 1989. The first public seminars
were in 1990, and the first book, Core Transformation: Reaching the Wellspring Within, was
published in 1994 based on client sessions and seminars from 1989-1993.
65 Resources: AndreasNLP.com
Copyright Page ©2024 Real People Press