Byron Katie

I came to see that there was nothing to forgive, that I was the one who caused my own problems.

The Work is: Judge your neighbor, write it down, ask four questions, turn it around. That’s it. Simple stuff.

Without an uninvestigated story, there’s only the perfection of life appearing as itself. You can always go inside and find the beauty that’s revealed after the pain and fear are understood.

Spare yourself from seeking love, approval, or appreciation—from anyone. And watch what happens in reality, just for fun.

Reality doesn’t ever wait for our agreement or approval. It is what it is. You can count on that.

As long as you think that the cause of your problem is “out there”—as long as you think that anyone or anything is responsible for your suffering—the situation is hopeless. It means that you are forever in the role of victim, that you’re suffering in paradise.

Until you can see everything in the world as your friend, your work is not done.

When I argue with reality, I lose—but only 100 percent of the time.

It’s not easy to find your own way when you believe that you need love, approval, appreciation, or anything from your family. It’s particularly hard when you want them to see things your way.

You might believe that it’s only for their own good, but how does it feel when you try to manipulate the people you love? Are you teaching them that your love is conditional? Maybe through inquiry we can find another way.

I’m a lover of reality, not because I’m a spiritual woman, but because it hurts when I argue with what is. And I notice that I lose, 100 percent of the time.

There is no thought or situation that you can’t put up against inquiry. Every thought, every person, every apparent problem is here for the sake of your freedom.

Once the mind is met with understanding, it can always find its way home.

The greatest stock market you can invest in is yourself. Finding this truth is better than finding a gold mine.

We don’t attach to people or to things; we attach to uninvestigated concepts that we believe to be true in the moment.

The whole world is simply my story, projected back to me on the screen of my own perception. All of it.

That’s where the fear comes from—from your uninvestigated thoughts.

Everyone is a mirror image of yourself—your own thinking coming back to you.

Clarity moves much more efficiently than violence or stress.

Until you can see everything in the world as your friend, your work is not done.

I saw that we’re all doing the best we can. This is how a lifetime of humility begins.

When you do The Work, you see who you are by seeing who you think other people are. Eventually you come to see that everything outside you is a reflection of your own thinking. You are the storyteller, the projector of all stories, and the world is the projected image of your thoughts.

A teacher of fear can’t bring peace on earth. We have been trying to do it that way for thousands of years. The person who turns inner violence around, the person who finds peace inside and lives it, is the one who teaches what true peace is. We are waiting for just one teacher. You’re the one.

Every story is a variation on a single theme: This shouldn’t be happening. I shouldn’t be having this experience. God is unjust. Life isn’t fair.

Do you want to be right more than you want to know the truth? It’s the truth that set me free. Acceptance, peace, and less attachment to a world of suffering are all effects of doing The Work. They’re not the goals. Do The Work for the love of freedom, for the love of truth.

Every story is a variation on a single theme: This shouldn’t be happening. I shouldn’t be having this experience. God is unjust. Life isn’t fair.

We’ve been looking outside us for our own peace. We’ve been looking in the wrong direction.

If I had a prayer, it would be this: “God, spare me from the desire for love, approval, or appreciation. Amen.”

I have discovered that in every language and every country I have visited, there are no new stories. They’re all recycled. The same stressful thoughts arise in each mind one way or another, sooner or later.

I like to say that no one can hurt me—that’s my job. This is good news.

Reality doesn’t wait for your opinion, vote, or permission, sweetheart. It just keeps being what it is and doing what it does.

Just keep coming home to yourself. You are the one you’ve been waiting for.

When you run in fear, it’s square into the wall.

Who would you be if you didn’t believe this lie?

The only time we suffer is when we believe a thought that argues with what is. When the mind is perfectly clear, what is is what we want.

When you realize that every stressful moment you experience is a gift that points you to your own freedom, life becomes very kind.

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. What The Work gives us is a way to change the projector—mind—rather than the projected. It’s like when there’s a piece of lint on a projector’s lens. We think there’s a flaw on the screen, and we try to change this person and that person, whomever the flaw appears on next. But it’s futile to try to change the projected images. Once we realize where the lint is, we can clear the lens itself. This is the end of suffering, and the beginning of a little joy in paradise.

To think that I know what’s best for anyone else is to be out of my business. Even in the name of love, it is pure arrogance, and the result is tension, anxiety, and fear. Do I know what’s right for me? That is my only business. Let me work with that before I try to solve problems for you.

Nothing terrible has ever happened except in our thinking. Reality is always good, even in situations that seem like nightmares. The story we tell is the only nightmare that we have lived.

One day I noticed that I wasn’t breathing—I was being breathed.

We’re all looking for love, in our confusion, until we find our way back to the realization that love is what we already are.

We’ve been looking outside us for our own peace. We’ve been looking in the wrong direction.

Who would you be if you didn’t believe this thought?

Rather than understand the original cause—a thought—we try to change the stressful feelings by looking outside ourselves.

No one can hurt me—that’s my job.

That’s the purpose of stress. It’s a friend. It’s an alarm clock, built in to let you know that it’s time to do The Work.

When you realize that suffering and discomfort are the call to inquiry, you may actually begin to look forward to uncomfortable feelings. You may even experience them as friends coming to show you what you have not yet investigated thoroughly enough.

Reality doesn’t wait for your opinion, vote, or permission, sweetheart. It just keeps being what it is and doing what it does.

Some of us are returning to sanity, because we’re tired of the pain. We’re in a hurry. No time to mess around.

I find that so often self-realization leaves us only with laughter.

Spare yourself from seeking love, approval, or appreciation—from anyone. And watch what happens in reality, just for fun.

It makes sense that no one else can cause you pain. That’s your job.

A thought is harmless unless we believe it. It’s not our thoughts, but our attachment to our thoughts, that causes suffering. Attaching to a thought means believing that it’s true, without inquiring. A belief is a thought that we’ve been attaching to, often for years.

When you realize that every stressful moment you experience is a gift that points you to your own freedom, life becomes very kind.

A thought is harmless unless we believe it. It’s not our thoughts, but our attachment to our thoughts, that causes suffering. Attaching to a thought means believing that it’s true, without inquiring. A belief is a thought that we’ve been attaching to, often for years.

I don’t let go of my concepts. I meet them with understanding. Then they let go of me.

I realized that it’s insane to oppose it. When I argue with reality, I lose—but only 100% of the time. How do I know that the wind should blow? It’s blowing!

Would you rather be right or free?

That’s what every uncomfortable feeling is for—that’s what pain is for, what money is for, what everything in the world is for: your self-realization.

The nightmare always becomes laughter, once it’s understood.

The only time we suffer is when we believe a thought that argues with what is. When the mind is perfectly clear, what is is what we want.

It is easy to be swept away by some overwhelming feeling, so it’s helpful to remember that any stressful feeling is like a compassionate alarm clock that says, “You’re caught in the dream.”

My experience is that the teachers we need most are the people we’re living with right now.

Nothing outside you can ever give you what you’re looking for.

Who would you be if you didn’t believe this lie?

If you put your hand into a fire, does anyone have to tell you to move it? Do you have to decide? No: When your hand starts to burn, it moves. You don’t have to direct it; the hand moves itself. In the same way, once you understand, through inquiry, that an untrue thought causes suffering, you move away from it.

I can find only three kinds of business in the universe: mine, yours and God’s. Much of our stress comes from mentally living out of our business. When I think, “You need to get a job, I want you to be happy, you should be on time, you need to take better care of yourself,” I am in your business. When I’m worried about earthquakes, floods, war, or when I will die, I am in God’s business. If I am mentally in your business or in God’s business, the effect is separation.

It’s only our story that keeps us from knowing that we always have everything we need.

There is only one problem, ever: your uninvestigated story in the moment.

You’re either attaching to your thoughts or inquiring. There’s no other choice.

We’ve been looking outside us for our own peace. We’ve been looking in the wrong direction.

Just keep coming home to yourself. You are the one you’ve been waiting for.

Your nature is truth, and when you oppose it, you don’t feel like yourself. Stress never feels as natural as peace does.

Who would you be without the thought “I need more money to be safe?” You might be a lot easier to be with. You might even begin to notice the laws of generosity, the laws of letting money go out fearlessly and come back fearlessly. You don’t ever need more money than you have.

It’s only our story that keeps us from knowing that we always have everything we need.

Nothing ever goes wrong in life.

The pain shows you what’s left to investigate.

The world is as you perceive it to be. For me, clarity is a word for beauty. It’s what I am. And when I’m clear, I see only beauty. Nothing else is possible.

In the fall, you don’t grieve because the leaves are falling and dying. You say, “Isn’t it beautiful!” Well, we’re the same way. There are seasons. We all fall sooner or later. It’s all so beautiful. And our concepts, without investigation, keep us from knowing this. It’s beautiful to be a leaf, to be born, to fall, to give way to the next, to become food for the roots. It’s life, always changing its form and always giving itself completely. We all do our part. No mistake.

When you’re operating on uninvestigated theories of what’s going on and you aren’t even aware of it, you’re in what I call “the dream.” Often the dream becomes troubling; sometimes it even turns into a nightmare. At times like these, you may want to test the truth of your theories by doing The Work on them. The Work always leaves you with less of your uncomfortable story. Who would you be without it? How much of your world is made up of unexamined stories? You’ll never know until you inquire.

I have never experienced a stressful feeling that wasn’t caused by attaching to an untrue thought. Behind every uncomfortable feeling, there’s a thought that isn’t true for us.

The Work reveals that what you think shouldn’t have happened should have happened. It should happened because it did, and no thinking in the world can change it. This doesn’t mean that you condone it or approve of it. It just means that you can see things without resistance and without the confusion of your inner struggle. No one wants their children to get sick, no one wants to be in a car accident; but when these things happen, how can it be helpful to mentally argue with them? We know better than to do that, yet we do it, because we don’t know how to stop.

That’s the purpose of stress. It’s a friend. It’s an alarm clock, built in to let you know that it’s time to do The Work.

I am entirely motivated without anger. The truth sets us free, and freedom acts.

When you think that someone or something other than yourself needs to change, you’re mentally out of your business.

I love not rushing the process. Mind doesn’t shift until it does, and when it does shift, it’s right on time, not one second too late or too soon. People are like seeds waiting to sprout. We can’t be pushed ahead of our own understanding.

I’ll tell you that for me, one when someone used to say something that was true, one way I knew it was true was that I immediately felt defensive. I blocked it off, and I went to war with them in my mind and suffered all that goes with it. And they were only saying what was true.

When you do The Work, you see who you are by seeing who you think other people are. Eventually you come to see that everything outside you is a reflection of your own thinking. You are the storyteller, the projector of all stories, and the world is the projected image of your thoughts.

There is no mistake in nature.

Stories are the untested, uninvestigated theories that tell us what all these things mean. We don’t even realize that they’re just theories.

In reality, there is no such thing as a “should” or a “shouldn’t.” These are only thoughts that we impose onto reality. The mind is like a carpenter’s level. When the bubble is off to one side—“It shouldn’t be raining”—we can know that the mind is caught in its thinking. When the bubble is right in the middle—“It’s raining”—we can know that the surface level and the mind is accepting reality as it is. Without the “should” and “shouldn’t,” we can see reality as it is, and this leaves us free to act efficiently, clearly, and sanely. Asking “What’s the reality of it?” can help bring the mind out of its story, back into the real world.

Self-realization is not complete until it lives in action.

Lack of understanding is always painful.

The greatest stock market you can invest in is yourself. Finding this truth is better than finding a gold mine.

When a thought appears such as “Do the dishes” and you don’t do them, notice how an internal war breaks out… The stress and weariness you feel are really mental combat fatigue.

It’s good that it hurts. Pain is the signal that you’re confused, that you’re in a lie.

The pain shows you what’s left to investigate.

God, as I use the word, is another name for what is. I always know God’s intention: It’s exactly what is in every moment.

Without our stories, we are not only able to act clearly and fearlessly, we are also a friend, a listener. We are people living happy lives. We are appreciation and gratitude that have become as natural as breath itself. Happiness is the natural state for someone who knows that there’s nothing to know and that we already have everything we need, right here now.