The Work / Inquiry-Based Stress Reduction with Sandra Megahed

A coaching podcast with Sandra Megahed and Tobias Weghorn, where we unpack a The Work (Byron Katie) coaching demo and why “presence comes first” even when you’re following a clear method. Sandra introduces Inquiry-Based Stress Reduction (IBSR), walks through the four questions and turnarounds, and shares how she integrates embodied coaching (body and breath) to make inquiry more effective. You’ll also hear a live mini-session on limiting beliefs about belonging and inclusion, and how a small everyday trigger can open up a big shift. If you want to learn coaching tools you can use on yourself first, this episode is a practical starting point.

Key Learnings:

• Use The Work (Byron Katie) coaching demo structure to turn a stressful moment into a clear inquiry: pick one specific situation, write the thought, then go through the four questions and turnarounds without over-explaining.
• When applying Inquiry-Based Stress Reduction (IBSR), slow down question 3 (“How do you react?”) and add embodied coaching prompts (body and breath) to access sensations, images, and impulses before trying to “solve” anything.
• For limiting beliefs about belonging and inclusion, test turnarounds with real examples (to self, to the other, and opposite) to create options beyond the original story and reconnect to the state you actually want (lightness, connection).

Resources:

• The Work (Byron Katie) Worksheets: https://thework.com/instruction-the-work-byron-katie/
• Loving What Is (Byron Katie): https://thework.com/loving-what-is/
• Tiger, Tiger, Is It True? (Byron Katie): https://thework.com/tiger-tiger-is-it-true/
• Find your Coaching Tool: https://metaFox.eu
• Try the metaFox Strengths Discovery: https://strengths-discovery.com
• Connect with Tobi on LinkedIn: https://linkedin.com/in/tobiasweghorn

• Interview with Dr. Ann Krispenz on Self-Inquiry / IBSR: https://www.youtube.com/watch?v=nsGoXCKlvMc&t=2675shttps://open.spotify.com/show/6lJcPsOO4odS1q61eq4W8f

• Free workbook from the University of Bern on IBSR for exam anxiety and university stress: ⁠https://www.edu.unibe.ch/unibe/portal/fak_humanwis/philhum_institute/inst_paed/content/e66/e47318/e293954/e293973/e1227969/IBSR-ArbeitsbuchKrispenzetal.2020_ger.pdf⁠

⁠https://www.ibsr.ch/⁠

• Book "Tiger, Tiger, ist das wahr?" ("Tiger-Tiger, Is It True?") by Byron Katie and Hans Wilhelm: ⁠https://www.amazon.de/Tiger-Tiger-Fragen-wieder-l%C3%A4cheln-lassen/dp/3981175271⁠

Episode Chapters:

00:00 Presence Comes First (Even With A Method)

01:07 What Is The Work (Byron Katie) / IBSR?

02:00 The Four Questions And Turnarounds Overview

06:00 Sandra’s Path: Research Mindset, Health Challenge, Daily Practice

11:20 How IBSR Works: Self-Inquiry, Yes/No, And The Body

19:00 How To Choose A Thought (Lists, Feelings, Pictures, Breath)

24:00 Coaching Demo: Belonging, Inclusion, And A Small Real-Life Trigger

31:00 Question 3: Reactions, Body Sensations, And What It Costs

37:00 Turnarounds Practice (To Self, To Other, Opposite)

52:00 Using IBSR In Business Coaching (And Staying In Scope)

58:00 Start By Practicing On Yourself + Recommended Resources