1) Conjure up a strong feeling from your past. Think of a particularly difficult situation or relationship that will bring up some reaction in you. Focus on emotional patterns that you consider harmful or difficult rather than happy.
2) Bring your attention to your body. Focus on the sensation that the emotion conjures up in your body. Don’t analyze it or try to mentally figure it out. Simply scan your body, bringing your attention to your head and then down your entire body. Where do you feel the emotion the strongest? There may be more than one place.
3) Disassociate the memory or situation from your bodily sensation. Don’t worry about how you will resolve the situation, or worry about what you regret or would do differently. You can worry about resolving it later. Just focus on the sensation, the feeling itself. Characterize the feeling. How would you describe it? Is it painful? Does it have a temperature? Does it feel electric? Magnetic? Pins and needles? Heaviness? Just describe it to yourself. It probably won’t feel good, but that’s okay because you will be releasing it soon.
4) As you breathe, will this energy from whatever part of the body it is in to move into your chest. Feel it move. As you command, it will move because all your attention is on it. Imagine your heart chakra opening with green or green and pink light. Feel the power of love in your heart. Feel the energy of your trauma pass through the gates of your heart, transmuting it. All uncomfortable sensations cease, and the energy passes out of your heart like a beam of pure light, transmuting into divine love and beaming out to the universe. The love you send out will return to you threefold.
5) Afterward you can do anything else you need to do to restore your inner balance.
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