When you think a number of thoughts that create a story in you mind, these thoughts trigger meaning and feelings.
When the feelings that arise make you feel angry, hurt, fearful, sad or any kind of discomfort…
1. Write down the whole story and include all the emotions that you are feeling.
2. Release the emotions by closing your eyes and feeling where that feeling is in your body. Stop thinking about the story and focus on the feeling.
Then ask yourself on a scale of 0-10, how bad that feeling feels.
Take 3 slow deep breaths in through the nose and out through the mouth.
Go back to the same feeling in your body and ask yourself again a scale of 0-10, how bad that feeling feels.
Repeat the 3-step breathing process until the feeling gets down to zero.
3. Go back to the story that you wrote down and re-write it from the perspective of a best friend writing it, who wants to show the story teller (you) that their story that has a lesson, gift and more hopeful meaning.
What lessons did she (you) gain from this story? How can she give a different meaning to this story? This story came from the past, even if it happened yesterday. What could change right now so that you don’t repeat the same story and experience the same painful feelings in the future?