The Sober Expression
Silence the fear and rediscover your authentic-self
The Sober Practice
Divine Expression
Index Finger: Neuro-Ancho 1
Soul Expression
Middle Finger: Neuro-Anchor 2
Mind Expression
Ring Finger: Neuro-Anchor 3
Brain Expression
Pinky Finger: Neuro-Anchor 4
Sober Expression
We are not broken, nor do we need to be fixed. Our Four Expressions simply need to be uncovered.
People in recovery often struggle with an overactive, anxious “Brain Expression” (looping thoughts, triggers, cravings) and a deeply shamed “Mind Expression” (guilt, negative self-talk). The Squeeze->Ask->Listen Loop can become an immediate relapse-prevention tool, a path to rebuild self-trust and discover your authentic-self. In recovery, this loop serves as a Pattern Interrupter to bypass the midbrain’s survival-driven compulsion to use.
Breathe: The Nervous System Reset. Deeply inhale to activate the parasympathetic nervous system, lowering the fight-or-flight anxiety that drives cravings. Exhale slowly to let go of the physical tension of the trigger.
Ask: The Paradigm Shift. Shifts internal dialogue away from “How do I stop this craving?” to an active inquiry directed at a higher level of consciousness.
Listen: The Intuitive Guidance. Training the individual to receive a deeper, grounded truth rather than the loud, deceptive voice of the addiction.
Sobriety, while known as the abstinence from substances, also carries the connotation of well-being, the natural state of Divine, Soul and somewhat the Mind expression. The Brain Expression is where the bulk of addiction resides, both chemically and psychologically.
Addiction rarely allows us to shift from Brain Expression into higher levels, leaving us to contend with its circular thinking and reacting. The Big Book puts it as failing to enlarge our spiritual (non-Brain Expression) condition. I call it uncovering our other expressions.
To Do: Create the pattern of repeating Squeeze->Ask->Listen loop until our brain lets go and allows us to shift upward into Mind, then Soul, then Divine Expression. This repatterns the brain to include higher expression which don’t include the energy of addiction.
On a Personal Note to others in Sobriety:
Beginning my adult life as a full-fledged hippie, propelled me into the world of alcohol and drugs. But having a strong spiritual proclivity redirected my attention away from substances for years at a time as I did not want to artificially alter my state of mind. I found it more sustainably enjoyable to do it with meditative practices and the pursuit of a variety of flavors of spirituality.
However, I did not understand the Brain Expression of addiction. So innocently, after many years, I would drink a beer not suspecting I would be thrown back into the Brain Expression of addiction.
My first time with any sort of recovery program was in 2000. It was then I experienced a rude scientific awakening: My Brain was wired for hops (beer). Once in me, I had very little defense against the cravings.
Checking myself into a half-way house, I began reciting the first 3 steps every morning for 15 minutes, over and over, accompanied by massive cups of coffee and cigarettes. Step 1 came immediately. Step 2 and 3 didn’t. So I began “Asking” that they become a reality in my life until they did. Who was I asking? Well, because I felt I had lost every semblance of spiritual connection to anything, I was just asking.
Since then, I’ve continued to shift with ever increasing measure, even while experiencing life’s dilemmas.
Divine Expression Instructions
Squeeze… Ask… Listen…
(Listen to the audio or your own internal dialog)
The Meditative Setup:
You are (or I am) shifting into Divine Expression… Squeeze your INDEX finger, and ask with all your heart:
The Ask:
“If you exist, express yourself to me within my sobriety.”
Ask Variations:
“How would Divine energy express itself as sobriety within me?”
“How does Divine energy express itself as sobriety?”
Notes:
The question Bill Wilson asked in desperation that began his journey, is the same one we can ask in our own way: “If there be a God, let Him show Himself! I am ready to do anything, anything!” (Bill’s White Light Experience)
Uncovering Divine Expression within the journey of sobriety is normally difficult for us in the beginning and we usually don’t take that step without desperation because feelings of unworthiness and judgment permeate our Brain Expression.
So feel free to start by shifting into Brain Express, then slowly work your way up through Soul Express then into Divine Expression.
Relax and take it one expression at a time.
Soul Expression Instructions
Squeeze… Ask… Listen…
(Listen to the audio or your own internal dialog)
The Meditative Setup:
You are (or I am) shifting into Soul Expression… Squeeze your MIDDLE finger, and ask with all your heart:
The Ask:
“How does my Soul wish to express sobriety.”
Ask Variations:
“Through which recovery venue does my Soul wish to express sobriety.”
“Through which avenue of giving back does my Soul wish to express helping others.”
Notes:
This expression is untouched by our addiction. Even if it generates a proclivity toward addictive energy, it is for the purpose of coming to the end of ourselves in addiction to neutralize the energy, which many have. The quicker this happens, the faster our higher selves manifests in our lives. Written out of the religious terminologies of the day, the program of AA uses techniques pointing us in the same direction. This biggest issue most have in recovery is shifting out of Brain Expression into anything different. This is one reason why our character defects can live long after we’ve experienced abstinence.
On page 63 of the 12 and 12 for Step 6 eludes to the possibility: “… any person capable of enough willingness and honesty to try repeatedly Step Six on all his faults–without any reservations whatever–has indeed come a long way spiritually, and is therefore entitled to be called a man who is sincerely trying to grow in the image and likeness of his own Creator.”
Attempting this through Brain Expression control is why many fail. We fail to realize how step 7 shifts us into higher levels of expression, allowing the brain to relinquish the illusion of control. Doing this early in my journey resulted in me watching so many character defects I amassed fall by the wayside, without that grueling human effort.
Mind Expression Instructions
Squeeze… Ask… Listen…
(Listen to the audio or your own internal dialog)
The Meditative Setup:
You are (or I am) shifting into Mind Expression… Squeeze your RING finger, and ask with all your heart:
The Ask:
“How does my creative Mind wish to express sobriety.”
Ask Variations:
“Through which recovery venue does my Mind wish to express sobriety.”
“Through which avenue of giving back does my Mind wish to express helping others.”
“Through which spiritual path does my Mind wish to express sobriety.”
Notes:
This expression is our creative self and prior to substance use it probably functioned very well. It is also the primary seat for emotions to take root unencumbered by the rational brain functions and therefore is easily hijacked by the emotional pains born from using. When we ask the question above, we are directing both Brain and Mind to redirect focus onto wanting sobriety, not forcing it.
Brain Expression Instructions
Squeeze… Ask… Listen…
(Listen to the audio or your own internal dialog)
The Meditative Setup:
You are (or I am) shifting into Brain Expression… Squeeze your PINKY finger, and ask with all your heart:
The Ask:
“What is my next micro-action to bring sobriety into physical reality?”
Ask Variations:
“What is my next micro-action to take within my recovery program?”
“What is my next micro-action to take within my recovery relationships?”
“What is my next micro-action to take to give back to others?”
“What is my next micro-action to take to learn more about recovery?”
Notes:
The primary function of Brain Expression is to solve problems by finding our next step. Addition hijacks this process. By asking the question above, we are redirecting our brain away from thoughts of using to thoughts of our next sober step.
Divine Expression Instructions
Squeeze… Ask… Listen…
(Listen to the audio or your own internal dialog)
The Meditative Setup:
You are (or I am) shifting into Divine Expression… Squeeze your INDEX finger, and ask with all your heart:
The Ask:
“If you exist, express yourself to me within my sobriety.”
Ask Variations:
“How would Divine energy express itself as sobriety within me?”
“How does Divine energy express itself as sobriety?”
Notes:
The question Bill Wilson asked in desperation that began his journey, is the same one we can ask in our own way: “If there be a God, let Him show Himself! I am ready to do anything, anything!” (Bill’s White Light Experience)
Uncovering Divine Expression within the journey of sobriety is normally difficult for us in the beginning and we usually don’t take that step without desperation because feelings of unworthiness and judgment permeate our Brain Expression.
So feel free to start by shifting into Brain Express, then slowly work your way up through Soul Express then into Divine Expression.
Relax and take it one expression at a time.
Soul Expression Instructions
Squeeze… Ask… Listen…
(Listen to the audio or your own internal dialog)
The Meditative Setup:
You are (or I am) shifting into Soul Expression… Squeeze your MIDDLE finger, and ask with all your heart:
The Ask:
“How does my Soul wish to express sobriety.”
Ask Variations:
“Through which recovery venue does my Soul wish to express sobriety.”
“Through which avenue of giving back does my Soul wish to express helping others.”
Notes:
This expression is untouched by our addiction. Even if it generates a proclivity toward addictive energy, it is for the purpose of coming to the end of ourselves in addiction to neutralize the energy, which many have. The quicker this happens, the faster our higher selves manifests in our lives. Written out of the religious terminologies of the day, the program of AA uses techniques pointing us in the same direction. This biggest issue most have in recovery is shifting out of Brain Expression into anything different. This is one reason why our character defects can live long after we’ve experienced abstinence.
On page 63 of the 12 and 12 for Step 6 eludes to the possibility: “… any person capable of enough willingness and honesty to try repeatedly Step Six on all his faults–without any reservations whatever–has indeed come a long way spiritually, and is therefore entitled to be called a man who is sincerely trying to grow in the image and likeness of his own Creator.”
Attempting this through Brain Expression control is why many fail. We fail to realize how step 7 shifts us into higher levels of expression, allowing the brain to relinquish the illusion of control. Doing this early in my journey resulted in me watching so many character defects I amassed fall by the wayside, without that grueling human effort.
Mind Expression Instructions
Squeeze… Ask… Listen…
(Listen to the audio or your own internal dialog)
The Meditative Setup:
You are (or I am) shifting into Mind Expression… Squeeze your RING finger, and ask with all your heart:
The Ask:
“How does my creative Mind wish to express sobriety.”
Ask Variations:
“Through which recovery venue does my Mind wish to express sobriety.”
“Through which avenue of giving back does my Mind wish to express helping others.”
“Through which spiritual path does my Mind wish to express sobriety.”
Notes:
This expression is our creative self and prior to substance use it probably functioned very well. It is also the primary seat for emotions to take root unencumbered by the rational brain functions and therefore is easily hijacked by the emotional pains born from using. When we ask the question above, we are directing both Brain and Mind to redirect focus onto wanting sobriety, not forcing it.
Brain Expression Instructions
Squeeze… Ask… Listen…
(Listen to the audio or your own internal dialog)
The Meditative Setup:
You are (or I am) shifting into Brain Expression… Squeeze your PINKY finger, and ask with all your heart:
The Ask:
“What is my next micro-action to bring sobriety into physical reality?”
Ask Variations:
“What is my next micro-action to take within my recovery program?”
“What is my next micro-action to take within my recovery relationships?”
“What is my next micro-action to take to give back to others?”
“What is my next micro-action to take to learn more about recovery?”
Notes:
The primary function of Brain Expression is to solve problems by finding our next step. Addition hijacks this process. By asking the question above, we are redirecting our brain away from thoughts of using to thoughts of our next sober step.
bout Sober Expression
We are not broken, nor do we need to be fixed. Our Four Expressions simply need to be uncovered.
People in recovery often struggle with an overactive, anxious “Brain Expression” (looping thoughts, triggers, cravings) and a deeply shamed “Mind Expression” (guilt, negative self-talk). The Squeeze->Ask->Listen Loop can become an immediate relapse-prevention tool, a path to rebuild self-trust and discover your authentic-self. In recovery, this loop serves as a Pattern Interrupter to bypass the midbrain’s survival-driven compulsion to use.
Breathe: The Nervous System Reset. Deeply inhale to activate the parasympathetic nervous system, lowering the fight-or-flight anxiety that drives cravings. Exhale slowly to let go of the physical tension of the trigger.
Ask: The Paradigm Shift. Shifts internal dialogue away from “How do I stop this craving?” to an active inquiry directed at a higher level of consciousness.
Listen: The Intuitive Guidance. Training the individual to receive a deeper, grounded truth rather than the loud, deceptive voice of the addiction.
Sobriety, while known as the abstinence from substances, also carries the connotation of well-being, the natural state of Divine, Soul and somewhat the Mind expression. The Brain Expression is where the bulk of addiction resides, both chemically and psychologically.
Addiction rarely allows us to shift from Brain Expression into higher levels, leaving us to contend with its circular thinking and reacting. The Big Book puts it as failing to enlarge our spiritual (non-Brain Expression) condition. I call it uncovering our other expressions.
To Do: Create the pattern of repeating Squeeze->Ask->Listen loop until our brain lets go and allows us to shift upward into Mind, then Soul, then Divine Expression. This repatterns the brain to include higher expressions which don’t include the energy of addiction.
On a Personal Note to others in Sobriety:
Beginning my adult life as a full-fledged hippie, propelled me into the world of alcohol and drugs. But having a strong spiritual proclivity redirected my attention away from substances for years at a time as I did not want to artificially alter my state of mind. I found it more sustainably enjoyable to do it with meditative practices and the pursuit of a variety of flavors of spirituality.
However, I did not understand the Brain Expression of addiction. So innocently, after many years, I would drink a beer not suspecting I would be thrown back into the Brain Expression of addiction.
My first time with any sort of recovery program was in 2000. It was then I experienced a rude scientific awakening: My Brain was wired for hops (beer). Once in me, I had very little defense against the cravings.
Checking myself into a half-way house, I began reciting the first 3 steps every morning for 15 minutes, over and over, accompanied by massive cups of coffee and cigarettes. Step 1 came immediately. Step 2 and 3 didn’t. So I began “Asking” that they become a reality in my life until they did. Who was I asking? Well, because I felt I had lost every semblance of spiritual connection to anything, I was just asking.
Since then, I’ve continued to shift with ever increasing measure, even while experiencing life’s dilemmas.
