Welcome to this practice of emotional diffusion and transformation.
Find a comfortable place to sit or lie down.
Where you won't be disturbed for the next 15 minutes.
And gently close your eyes.
Take a slow,
Deep breath in through your nose.
Feeling your chest and belly expand and exhale slowly through your mouth.
Letting your shoulders drop.
Take another deep breath in.
Drawing in a sense of safety and presence.
And as you exhale.
Imagine releasing any tension you're carrying in your jaw.
Your neck or your back.
Let it all melt away into the earth beneath you.
Allow your breathing.
To return to its natural.
Effortless rhythm.
With every breath,
You're stepping off the busy roads of the day.
And entering the quiet,
Spacious sanctuary of our own inner world.
You're safe here.
You can observe,
Choose and redirect your awareness here.
In this space of calm observation.
I invite you.
To bring to mind.
A recent memory.
Or a situation that carries a mild emotional charge.
Perhaps it was a frustrating conversation.
A moment of self-doubt.
Or a situation where we felt misunderstood.
Choose something that simply annoys or frustrates you.
A 4 or a 5 out of a 10 on the scale of intensity.
Bring that scene into your mind's eye.
See it as if it were playing on a movie screen right in front of you.
Notice the colors.
Notice the people involved.
Notice how big and close the image feels.
As you look at this image.
Notice the emotion it carries.
Where in your body?
Do you feel the fire of that emotion?
Just observe it.
Now you're going to take the reins.
You are no longer trapped inside the movie.
You can witness it with awareness.
In your mind's eye.
Take remote control.
And press a button.
That drains all the color out on the image.
Watch as the scene instantly turns into a dull,
Flat black.
Black-and-white photograph.
Notice.
How the energy begins to shift.
Now take that black and white image.
And begin to shrink it.
Watch it get smaller.
And smaller,
Until it is the size of a postcard.
Shrink it even more.
Make it to size.
Of a postage stamp.
Now take that tiny breath.
Black and white postage stamp.
And push it far,
Far away.
Into the distance.
Push it so far back.
That you can barely even see it anymore.
It is just a tiny,
Colorless speck on the horizon.
Now,
Take a deep breath in.
And exhale.
Notice how your body feels now.
When you change the picture.
You change the fuel.
The fire begins to die down.
Now let's work with a soundtrack.
Often the emotional charge isn't just an image,
It's a voice.
Perhaps it's the critical voice of someone from that memory.
Or perhaps it's your own inner critic.
Bring that voice to mind.
Hear the words,
It usually says.
Notice the tone.
Again,
You are the director.
Take the volume of that voice and turn it down by half.
Hear it becoming quieter.
Weaker,
And losing its power.
And now,
Let's change the channel entirely.
Take that exact same voice,
Saying those exact same words.
But change the tone so it sounds like a cartoon character.
Let it become distorted,
Distant,
Thin and weak.
Until it no longer carries emotional authority.
Notice how impossible it is to take it seriously.
Notice how the heavy emotional charge dissolves into absurdity.
You might even find yourself smiling.
And now turn the volume of that cartoon voice all the way down to zero.
Let it fade into complete silence.
Now that we have cleared the space,
We are going to fill it with something new.
Something powerful.
I want you to bring back that old great tiny postage stamp.
Of the old memory for just a moment.
Place it in the center of your screen.
It is small,
Dim and has no power over you.
Now in the bottom right corner of that screen.
I want you to place.
A tiny seed.
Of a new image.
This is an image.
Of the alignment with your deeper nature.
This is you at your absolute best.
Confident,
Radiant.
Calm and sovereign.
See yourself in this image.
Behaving exactly as you desire.
To behave.
As you look at this tiny seed.
Of your desired state.
Feel a sense of excitement building in your body.
And now we are going to perform a swish.
The old grey memory will explode away into the distance.
And the new you.
Will hurtle toward you,
Becoming huge,
Bright and colourful.
Filling the entire screen of your entire body.
Do this now.
See yourself.
Create.
See yourself now.
Huge.
Vivid.
And glowing with light.
This is your new self.
Step right into that image.
Feel what it feels.
To be this version of yourself.
Notice the posture,
The smile,
The deep sense of fulfillment,
Gratitude,
Happiness.
And peace.
In your chest.
Breathe in this new state.
This is your true signature.
This is your energetic body.
Home.
