Techniques to Liberate, Overcome and Transform
1.) Observe yourself having the emotion. Just become aware and watch yourself in the process. This deactivates him and frees him from an emotional stranglehold and escalation. It takes will and a strong desire to do this and it gets easier with practice.
2.) Choose an image, a personal symbol, to place in your mind and stop as soon as you recognize that a negative emotion is occurring. For example, a stop sign, 10 deep breaths, a danger sign, or whatever ‘stop’ means to you.
3.) Consciously lift and move your energy from the solar plexus (stomach) area to the heart. The emotional charge is in the stomach and when you relocate your focus to the heart, you calm down and can see what is best. You will become harmless to yourself and others as your love center activates and replaces the negative feeling. Then a better decision can be made.
Release Emotion (A Present or Past Feeling):
1.) Stomp, hit a pillow, scream, run, cry; Release the emotion from the body.
2.) Imagine a shower of light pouring down on you and washing away the painful emotion.
3.) Tune out the emotion. Imagine it as a color going down a drain.
4.) Journal, write down your feelings.
5.) Art therapy. Do a simple technique that releases emotion by taking a sheet of paper and using crayons, markers, or pastels to draw/scribble your feelings on the paper. Put them on paper; release them. Turn the paper over and see this situation in another way. Now draw. A new perspective can harmonize the emotion you are releasing.
6.) We release emotions with the intention of getting rid of them, not to fuel the fire for more. Make sure you free yourself with the desire to free yourself from them.
Transforming negative emotions:
1.) Change your energy field. Close your eyes and imagine the emotion as energy around you. What does it look like, what color, shape, form, etc. Taking? Now let it change and soften, transforming, harmonizing, at peace. How does it look and feel now?
2.) Change your perspective on the situation. Reframe it in a way that is positive/productive for you. Ask yourself how this situation can help you. What’s good about it? How are you growing from that? A positive attitude about something can help you figure it out, even if it’s a difficult situation. A new mindset can change everything.
3.) Ask yourself what is the lesson you are learning from this situation. Knowing the lesson helps to transform the negative feeling and take ownership of the lesson you are in the process of learning.
4.) Put a new, positive image in your mind about the situation that is causing the hurtful emotion. Instead of dwelling on the painful scenario or traumatic incident or being yelled at or treated with disrespect, replace it with one of yourself healed, happy, successful, determined to move on, etc. Whatever feels great and counteracts the old feeling. Keep the new image in place whenever the old feeling arises. The mind and body respond quickly to images, so this will change you quickly.
5.) Inner Listening. Stay very still and enter the inner silence. Allow your inner guidance to bring you new insights, wisdom, and solutions for healing and transformation.
6.) Forgiveness means letting go. He doesn’t condone bad behavior, but he lets go of the pain. You and others have the right to make mistakes and grow. Forgive yourself if necessary and forgive others. This does not mean that you will choose to keep in touch with anyone who hurts you. It means you let go of the painful movie, learn your lesson, and move on. You prevent negative images and emotions from exerting infinite control over you. Restore your self-esteem if you have done wrong, and wish the other person well if they have. To completely cleanse yourself, do a forgiveness system for everyone in your life. You will be rejuvenated. forge; let yourself go and say goodbye to these emotions.
7.) Trade a complaint for a goal. If you regularly complain and feel bad about something or someone, set a goal for yourself and be determined to achieve it. For example, if you are jealous of someone who has an art degree; stop and find a way to get one for yourself. If you lack money and are angry with others who have it, stop and chart your path, make a plan to increase your income. Things happen first in the mind, so start visualizing yourself having what you want now. Feel the joy of it and for 5 minutes several times a day sit quietly and feel the emotions you would have if it were yours now. Soon you start to believe that you have it. In The Biology of Belief, Bruce Lipton offers scientific proof that we get what we believe.
8.) Thoughts and emotions are intimately connected, in fact, they are inseparable. One leads to the other. What repetitive thoughts do you have that are hurting you? Are you taking charge of your negative thoughts and transforming them? Think the opposite of your negative thought as soon as you realize you have it. Correct yourself daily; and again. Repetition of the new corrected thought forges a new pathway and brain pattern. Strong intention and follow through are necessary.
Don’t let your mind wander all day without direction or self-control. You can change your mind at any time to a more positive state. Letting your thoughts run wild will take away your peace. Take charge of yourself and choose thoughts that help you.
9.) What belief about yourself do you want to change? Finances, relationships, self-concept, achievement of a specific goal; health, personal qualities, etc. Limiting and hurtful beliefs keep your emotions at a painful level, and only you can change that.
Take a new positive action
1) Set clear boundaries. You decide what you will and will not accept from people and you will act accordingly.
2) Practice assertive communication with others. Tell them how you feel without blame or judgment; How do you feel? Defend yourself if necessary.
3) Be creative. Create something positive from your experience.
For example, women who have suffered abuse have established women’s shelters across the country. People who grew up hungry have started programs to feed poor children.
All of these techniques work. Practice and practice and you will see that you and your life become full and beautiful. Be very patient with yourself, as it is hard work and requires a lot of self-control, intention, and discipline. It is a progressive unfolding of the highest part of oneself. With time we flourish!
Steps under review:
1.) Stop and control yourself.
2.) Release the emotion
3.) Transform Emotion
4.) Take New Positive Steps
5.) Replace negative emotional reactions with spiritual actions and personal spiritual qualities.