Revisiting memory

In this exercise we will revisit a memory in the distant past which might be creating unwanted emotional weight in the present.

Preparation

Disclaimer

This exercise is based on Russ Harris's "Giving support to the younger you" exercise in his book "The Happiness trap" (new edition, p. 256).

Usage

This exercise is used in a session to dislodge the negative emotional weight from a specific memory.

Disclaimer

This exercise is aimed at revisiting memories in the realm of mental health, not mental disease. If having dialogue with your inner voice has an extreme negative effect, please stop this exercise and visit your doctor or psychologist as soon as possible.

Revisiting memory visualization exercise

1. Locate a problematic memory in your own memory bank with which you would like to work with. Only one memory at a time can be used.

2. Get into a comfortable meditative position and establish a connection with your own body. Sense what is around you, either by making direct contact with you or emitting sounds in your vicinity.

3. Relax your body and whenever ready, gently close your eyes.

4. This visualization exercise begins by flashing yourself back to the time and place where that memory occurred. You will be visiting your younger self as your present self. The emotional state that is most beneficial to be in, is to be compassionate and encouraging.

5. Try to understand the emotional landscape that the younger version of yourself is experiencing.

6. Say that you have made enough room for their feelings to exist and that they can be expressed freely.

7. Try to understand the situation and ask if they need anything from you.

8. If action is needed from your present self, intervene and bring your present day wisdom into this scenario, say what needed to be said to whoever is present, or do what needed to be done in the past. It is a visualization exercise so everything is allowed. The goal is to bring good sense into the people present, to amend and heal with justice and compassion.

9. Reiterate that you will hear in case they need anything from you and keep intervening if needed.

10. If no further intervention is needed, give encouraging and positive parting words to your younger self, confirm you are always there for them at any point in case needed, and emphasize how well they are doing in the present version they have become.

11. Try to bring something back to the present, it can be an object or a feeling. This new object will establish a connection between the past and present. Bringing back new feelings or a new understanding might help replacing the previous emotions you had about this memory.

12. Open slowly your eyes and bring back fully your attention to the present and acknowledge the new condition of your memory. Previous feelings might still be present but they might be lessened or accompanied by new ones.