This practice is suitable for changing any reaction, situation, or belief.
The practice is universal. Simply choose various situations with reactions you’d like to change in the future and perform the exercise. Don’t demand perfection from yourself. Do the exercise in a quiet place. You may need 10 to 15 minutes. The brain creates neural connections even during sleep, which is why you can perform this practice before bedtime.
Let’s begin. Relax and trust the process.
Choose a situation from your recent past where you reacted in a non-constructive way, or perhaps didn’t react at all and kept the tension inside. Recall how you felt and how the events unfolded. What did you say, what was said to you, and what did you hear? Where were you? Note the environment—the temperature, smell, and tactile sensations.
Now, turn your attention to your body. Scan your body from head to toe. Identify areas of tension, pain, discomfort, or numbness. If there are no obvious unpleasant sensations, find areas where there is little or no sensitivity. Focus on this unpleasant sensation or numb area.
What is the nature of this tension? Try to visualize this part of your body with your inner eye. What is its color? Temperature? Does it have a sound, weight, or smell? Is it three-dimensional, static, or in motion? What is its volume? What does it resemble? Perhaps it looks like an object? You may even give a name to this thing in your body.
Now, place yourself in the situation along with this feeling—it’s a frame from a movie. This is the last frame of a black-and-white film. Relax.
Recall two or three other situations where you experienced a similar feeling. Where were you, who were you with, and when did it happen? These situations are other frames. Scan your body again and note how you feel.
Today’s moment is the last frame. Now you begin rewinding the film, watching the situations flash by. You see the first frame—the title of the film. What’s the title? Give it a name: E.g., My Resentment, My Tension, My Anger, How I Failed, Why Mark Annoys Me, etc.
Start watching the film from the end, from the present moment. You are searching for the first situation where you began reacting the way you do now. Watch the film year by year. Trust your subconscious. How long ago did you start feeling and reacting this way? Were you reacting like this at 35? At 30, … 25, … 20, … 15, … 10, … 5 years old? Relax. Sometimes the first thing you see is the key moment. Take a closer look at that frame. Observe yourself. What are you like? Where are you? Who are you with? What are you doing? What are you feeling? What resource is missing in this situation? What three skills are missing? What three resources are lacking in this frame?
Now, as an adult—the one who is watching the film—you encounter yourself in this difficult situation, but now you have all the necessary resources, skills, and values.
Visualize your resources—how do they feel? Do they have a distinct presence in your body, perhaps a sensation, a warmth, or a subtle vibration? Infuse the frame with the resource—transfer it into the scene as energy, objects, or images. You are supporting yourself, giving yourself the strength and energy to successfully resolve the situation. Explain to yourself that it happened the way it did because the necessary resources weren’t available at the time, but now they are. That was a glitch, and now we’re going to correct it. Infuse the frame with the resource. It was a system glitch, an error. Back then, the first version played out because you didn’t yet have the needed resources. Now, you’ve filled the frame with resources and new values. The frame is imbued with the new resources and the feelings you need.
What happened back then was merely a draft. Notice how your face changes in the frame. How does your state change? What does this person feel now? How has their posture shifted? How has the background of the scene changed? How have the surroundings transformed? How does the situation evolve when this person expresses the internalized and absorbed values? Now the scenario unfolds differently because you are acting with your resources, fully expressing the values you’ve integrated. Take a few deep breaths in and out. Paint the frame the way you want the situation to unfold. You are experiencing feelings of a new quality. You are drawing resourceful conclusions and forming positive beliefs. You are enjoying the fact that things are happening the way you want them to. Now, thank yourself in the frame for having learned to find the resources necessary for a happy life.
The film continues, and you notice that you’ve changed in all the frames. All similar situations have transformed—the background and the surroundings in the scenes are different. Events are now unfolding according to a new scenario, with new feelings and internalized resources. You look at the reel of the entire film and see how the resources absorbed from the first frame have permeated the whole film. The resources saturate the entire film, even extending beyond the reel. Your life is transforming in the best possible way.
Now you return to the first frame, where you see a new title for the film. You look at the reel and label it. For example: I succeeded, I know how to express anger constructively, I am confident in myself, I can easily and freely talk about my feelings with safe people, I express myself, I meet my needs and get what I want, I am loved.
Now you can respond differently to similar situations. Now you have all the resources you need.
You look at the final frames of the film—the present moment. Notice how the final frames have transformed. Observe how your face has changed in the frame. How has your state changed? What does this person feel now? How has their posture shifted? How has the background changed? How have the surroundings transformed? How does the situation evolve now that you are expressing your integrated values? The scenario unfolds differently because you are acting with your resources, fully expressing the values you’ve absorbed. Take a few deep breaths in and out. Everything is happening just the way you want it to. You are experiencing feelings of a new quality. You are drawing resourceful conclusions and forming positive beliefs. You are enjoying the fact that things are unfolding the way you want them to. Now, thank yourself in the frame for having learned to find the resources necessary for a happy life.
You look at the reel of the entire film and read its new title. Now, turn your attention to the sensation in your body. With your inner gaze, observe how the symptom in your body has changed—its color, volume, temperature, sound, weight, and smell. Is it three-dimensional? Is it static, moving, or in a different place? Is it a pleasant sensation? Read the title of the film once more. You have succeeded, and you now respond differently to similar situations. You’ve learned how to support yourself. You now have access to all the necessary resources. Therefore, you give yourself everything you need, because you are an adult and you already know how to do it.
You are holding the film in your hands, and now it’s being absorbed into your body. It might soften and soak in through your hands, or you may simply place it inside your body. Alternatively, the reel can shrink down to a point and be absorbed through your palm.
I did well. I thank myself and my subconscious for the work done. I did well.
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