To successfully reach the goal—expressing your emotions and needs—it is essential to find situations where you have already applied similar resources. If such situations do not exist, that’s perfectly okay. Read to the audio recording until the end—you will discover or create the necessary resource. All you need to achieve your goal is to know what you want and to identify or acquire the required resources. Goal plus resource equals result.
1. Strengthening Resources
Imagine yourself in one of the scenarios below:
a) Situations that might be less emotionally intense, but where you have already applied the skills you need.
b) Resourceful hobbies or activities where you experience the desired emotions.
c) A place where you have felt the emotions you are seeking.
Take a deep breath and relax. This is a happy moment in your life. You feel good. Now, vividly imagine the situation in detail. What can you see? What can you hear? Can you perceive any smells? What are you touching? What’s the temperature of the air? What do your hands or body come into contact with? Is there a breeze? What are you feeling?
Now, immerse yourself even deeper. Imagine that it is happening right now. Breathe in the same way you did at that moment. Intensify your sensory perception. Experience the situation more vividly, with greater contrast, expressiveness, and richness.
With your inner gaze, scan your body and find a sensation—a symptom. This could be any pleasant or neutral feeling or even an area where you sense almost nothing. But I am confident that the sensation is a pleasant one. This is a concentration of positive energy within your body. Allow the feeling of joy or bliss to spread throughout your entire body. Now, intensify the sensation even further. Feel it deeply. Let this sensation expand beyond the boundaries of your body.
Next, try to see what color this feeling has. Then, assign it a smell, a sound, and a tactile sensation. Imagine the resource as a physical object. What does your resource resemble? It could be anything—a flower, a tree, a piece of furniture, a smile, the sun, a strawberry. Determine where in your physical body this resource resides. Place the resource in that location. If necessary, adjust its size by mentally compressing it to fit comfortably.
Imagine that you are using the identified resource in the future. Has your physical and emotional state improved? Determine how much better you feel on a scale from 0 to 100%.
2. If you haven’t yet recalled a situation where you successfully applied the necessary resource, you can use one of the following alternatives:
a) People. Identify individuals who possess the skills or qualities you seek—people who express their emotions the way you wish to, or those who act in the manner you want to emulate in the future. These can be family members, friends, children, celebrities, historical figures, or even fictional characters from movies (e.g., James Bond).
b) Animals that possess the qualities and resources you need.
c) Elements of the landscape or forces of nature. Imagine parts of nature—mountains, rivers, wind, or sunlight—that symbolize the qualities or resources you are seeking.
Picture a person, an animal, or a natural element that represents the resource you seek. Write down their name on a piece of paper. Place the paper on the floor in such a way that when you stand on it, you’re facing a window and can see the sky. Alternatively, you can perform this exercise outdoors, in a park.
Step onto the paper and absorb the image you’ve created. You are now this person, animal, or natural force. Go through the same steps as in the first exercise: activate all your sensory systems, enhance the sensations, allow them to expand beyond your body, visualize the appearance of the resource, and embed it within yourself.
Repeat the exercise as many times as you need for the same or different resources. Apply this practice to all the resources necessary for you. Make sure to engage in resource-finding consistently to enhance your ability to modify reactions, situations, and beliefs.
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