y in your mind’s eye, ask yourself the following questions. Just observe whatever comes up for you, don’t judge it.
1. What does the image make me feel, emotionally? Choose just one word.
2. Where is that feeling residing in my body? It could be anywhere, from the heart to the gut to your little toe. Just trust what comes up.
3. What’s the negative thought I have about myself that’s attached to this? It could be anything: I’m not safe, I’m a bad person, I’m incompetent, I can’t handle it.
4. And now, the key bit, drop back in time, as far as you can go, and don’t censor what comes up.
5. Take time, perhaps with a friend, someone you trust, maybe even a therapist, to reflect on how the long-term impact of those old small-t, possibly Big-T, experiences are compromising your life and relationships today.