How to Rescue Yourself from Past Experiences

Breathing Recapitulation 1.

This is a simple but remarkably effective exercise.

Find a comfortable place to sit where you will not be disturbed.

You can do this anywhere. Do not limit yourself to a particular space or time.


Sit with your spine straight

Take your awareness to your breathing

The tidal in and out of your breath

Allow it to slow and deepen

Connect with your heartbeat

Become present within your body

And within this moment


Now visualise the past experience from which you wish to detach

Bring it into your full awareness

Acknowledge all emotions that come up for you here

Observe them

Know that they keep you connected to this moment in time

Visualise that memory fully whilst remaining in the here and now


Now, as you breathe in, let your inner voice say the words

“I accept this”

And as you breathe out, let your inner voice say the words

“I release this”

As your breath cycles in and out of your lungs

begin to feel calm acceptance of this memory on the inbreath

And begin to feel the release of all negative emotions that have been evoked

on the outbreath.

As you continue this cycle with slow, gentle breathing you will notice that it becomes more and more difficult to feel those unpleasant emotions whilst holding the vision

It also becomes more difficult to visualise the memory itself

What remains is a sense of acceptance and completion


You are now free to leave

You have learned all that you needed to from this situation

The memory has no power

It is simply comprised of facts.

Before you leave this point of space and time, be sure to collect every part of your Self

Leave nothing behind because you do not need to return here.


Breathing Recapitulation 2.

Find a comfortable place to sit where you will not be disturbed.

You can do this anywhere.


Sit with your spine straight and your head facing forwards

Take your awareness to the tidal in and out of your breathing

The tidal in and out of your breath

Allow it to slow and deepen

Connect with your heartbeat

Become present within your body

And within this moment


Turn your head to the left


Now visualise the past experience from which you wish to detach

Bring it into your full awareness

Acknowledge all emotions that come up for you

Observe them

Know that they keep you connected to this moment in time

Visualise that memory fully whilst remaining in the here and now


Breathe out


Visualise all the parts of you that you have left behind in this situation from the past

And all the parts of you that you regularly allow to visit there


Now as you breathe in fully


Suck those parts of yourself back out of the situation and into you as you are now

and turn your head to the right


As you turn your head back to the left, blow anything that is no yours back into that memory of the past.


As you continue to repeat this cycle, you will find it more and more difficult to visualise your past self in within the memory

It will lose its power and present as mere fact.


Continue until you have removed all traces of the Self from the situation and fully let go of anything that you have taken from it that no longer serves you


Welcome all the parts of you that have returned

Celebrate the fact that you can now be truly present