This is the container exercise.
This is an exercise that comes from EMDR and it is to help you put aside any distressing thoughts,
Feelings,
Images,
Experiences,
Or worries.
Now take a moment to get comfortable in your chair or on the floor,
Wherever you are seated.
Now just make sure that you can feel the chair beneath you,
Your feet on the floor,
And that you feel supported and grounded.
If it feels okay,
Let your eyes close or soften your gaze.
Begin by noticing your breathing.
Don't change it,
Just notice it.
Notice as the air comes in and goes out.
Just notice.
Now imagine a container.
This container can be anything you want,
As long as it feels strong,
Secure,
And is able to hold difficult thoughts,
Feelings,
Images,
Or worries.
It might be a box,
It could be a chest,
A jar,
A safe,
Or a vault.
Any container will work.
Now notice how big is your container,
What colour is it,
And what is it made of?
Does it have a lid,
A door,
A zipper,
Or some other way to close?
Just take a moment,
Make sure this container is sturdy and secure.
If you need to,
You can add anything that makes it feel stronger.
You could add locks,
Chains,
Heavy walls,
Whatever you need.
This is your container,
And you are in control of it.
Now before we start placing anything into the container,
I want you to think about where you are going to put your container when you are done with it.
Remember,
You want to be able to put it into a secure place to know you can take it out whenever you would like.
Also remember,
Your container should be something that you are not going to see in your day-to-day life.
If you need a moment,
Just think about your container and make sure it fits these qualities.
Now that you have your strong,
Secure container,
Bring to mind any thoughts,
Feelings,
Memories,
Worries,
Or images that are not serving you well.
You don't need to go deeply into them,
Just notice them enough so you can watch them float into the container.
Now one by one,
Imagine placing them inside.
Let's start with any thoughts that are not serving you at this moment.
Watch each one float into your container.
You may choose to see the words,
You may choose to see different colours or shapes,
But watch each one go into the container.
Once you've put all your thoughts into the container,
I want you to take any feelings that are not serving you well at this moment and put each one into the container.
To notice your feelings,
Do a body scan and notice where the feeling is located.
Once you've found that feeling,
I want you to think about it coming out,
Going into the air,
And going all the way into your container.
One by one,
Starting at the top of your head,
Going down through your neck,
Down each shoulder,
Down your arm,
Into the tip of your fingers,
Into your chest,
And notice anything floating into the container.
Any sensations,
Just put them into the container.
Now going from your chest into your belly,
Down into your sit bones,
Down each leg to the bottom of your feet.
Any sensations that you feel,
Any feelings,
Just watching each one go into the container.
Now any memories or worries or images,
Just seeing them float into the container,
One by one.
Once you've placed everything in the container that needs to go in there,
Remind yourself it will stay there safely for now until you choose to take it out.
Once everything is in the container,
Close your container.
Make sure it is fully secure.
Now I want you to put your container back into its space,
Where it goes,
Where you know it will be hidden and secure.
Now take a step back,
Look at your container,
And notice all that it's holding for you.
You do not need to deal with anything that you've put into the container at this very moment.
Everything is contained,
And you will come back when you feel ready and supported to deal with these things.
Now I want you to take a deep breath,
And come back to the room,
And open your eyes.
Thank you for going through the container exercise with me.
I hope you have a calm and peaceful day.
