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By Anita Briggs, DCEc, MSc, DAc, RET.

The following is a processing and release technique to change how you feel about something you are negative or resistant toward. It's basically a process of acknowledgment followed by intention to release. It's simple yet can quickly release stuck energy at the physical, emotional and mental body levels.  The technique is based on an exercise by Joseph Bennette(1), to process through excuses and to help with irrational fears.  Once you understand the process, you can apply it to anything you like. You can also use it with children (and it is one of the best release exercise with children), to help them release emotional charge without needing to understand or involve the intellect in any way.  

It's similar to the Sedona Method(2), and in fact, I usually combine the two methods into one process when I use it with clients.

1.Make a statement to your mind that you want to clear everything that you become aware of in this process. Next, make a declaration of intent that you wish to release any stuck energy around this situation that is impeding you from seeing this differently and from a calmer place.  

2.Tune into the situation and make a statement that best describes it (e.g. "I'm angry at Robert for calling me an idiot", "I feel awful over having forgotten my appointment". "I feel impatient and upset for being kept on hold for so long").  

3.Say the statement out loud to yourself and see how charged it is. (Rate it on a scale of 1-10, 1 meaning neutral or no charge; 10 meaning absolute intense charge. This scale is referred to as the SUD scale (Subjective Units of Distress)).

4.Now ask yourself, "Where do I feel that in my body", and notice body sensations. If you sense an emotion or thought rather than a body sensation, tune into that and state it out loud. When you say it out loud, you are revealing your feelings to yourself. Just speaking what you sense is a powerful release in itself.  

a.If you feel a body sensation, state it out loud - “I sense a rounding of the eyes", "I feel fluttering in my stomach", "My shoulders are tight", "Pressure in my forehead", "Tingling in my left leg", etc.  As you state the sensation, intend to let it go, or you can add "I release [body sensation]". Releasing body sensations will often reveal underlying, hidden emotions.

b.If you notice any emotions. "I feel really angry", "I'm outraged", "I feel righteous indignation", "I feel inferior", "I'm shocked", "I feel ashamed I was treated in that way", etc, tune in to identify it well, then let go in order to grab the next one. "I release [feelings identified]." Imagine you're trying to feel as much as you can, so identifying is enough and you are eager to release so you can find more. You may notice spontaneous deep breaths as you do this.

c.If you notice any mental activity like thoughts popping into your head.  "I want to see her put in her place", "I have to make a good impression", "I don't want to let go of this", etc. Again, just identify the thought by stating it out loud. Don't try to analyze or rationalize—just observe and state. Again, allow these thoughts to drift by, or state, "I release [thought]".  If you get stuck on any one, then tune into it and do steps 4 on that thought, which now becomes your 'issue statement' until you process it through. (Then go back to the original issue statement).

Be thorough—every little sensation, feeling and thought is to be accounted for. Make sure to breathe through the exercise. At any time you may restate the issue statement to help tune in better.  

5.Take a deep cleansing breath and tune into the situation again. Make your original issue statement once again, and see whether the intensity has dropped.  Repeat steps 4 until you feel neutral about it.

6.Now challenge the shift by making a statement of peace. E.g. "I'm okay with what happened with Robert", "I'm okay about forgetting the appointment", etc.  

7.Notice how your body feels making the statement of peace and once again, speak out loud what you feel. As before, account for every sensation.

8.Make the peace statement out loud again and notice your feelings, stating these out loud—negative or positive.

9.Make the peace statement out loud and notice the thoughts that pop into your head. State these out loud.  

10.Cycle through 7-9 as often as needed, until you can state your peace statement with conviction.

From a place of peace and clarity, the truth may impress itself on you, and you'll find new options and more insights to deal with the situation than you had before you released the charge.

With the Affirmation Enhancer Tool

Have the Affirmation Enhancer Tool (AET) 'running' for the whole exercise. It will execute only on positive statements that you make with intention.  So it will run on all release statements. For each body sensation, feeling or thought, after releasing you can make a positive statement to reframe it.  Adding the AET will speed up and deepen the overall release of negativity or resistance.  At the conclusion of the exercise, state several affirmations to reframe the whole situation. To read about the AET, please visit the [Link Removed] 

(1) Joseph Bennette, PhD go to his website archives [Link Removed] An article has also been included with the AET supporting articles.


Anita, Your links have been removed, please consider upgrading to premium membership.



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