at school we're taught what to think but we're not taught how to think and how to think is really important because it it influences how we feel and how we behave and ultimately the results we get in the world so let's just try a simple technique and this is about how to think I'd like you to think of a mildly uncomfortable experience um maybe a disappointment or an argument or something like that and remember it now and if it's safe to do so close your eyes as you remember it and I'd like you to do
this I'd like you to float out of yourself so you can see the back of your head and you can see that situation as you move it further and further away from you and as you move it further and further away drain all the color out so it becomes black and white that's right and then shrink it down so it gets smaller and smaller and smaller and disappears next I'd like you to remember a time you felt really good maybe you were laughing with friends relaxing on vacation or you'd fallen in love or you'd achieved
something but something that makes you feel good when you remember it and return to that memory like you're back there again now you're inside the memory see what you saw hear what you heard and feel how you felt make the colors Rich bright and bold make the sounds loud and crisp and make the feelings strong and notice where those feelings those good feelings are strongest in your body and give them a color any color you like and move that color up through your neck into your head down through your shoulders into your arms and hands
and fingers imagine moving that color down through your chest into your legs to the tips of your toes and double the brightness and double it again until you're glowing with this good feeling and imagine having this Good Feeling with you for the rest of the day and then when you're ready open your eyes and come on back out so what we did was a simple process we stepped out of the bad memory we disassociated and we stepped into the happy memory and we brightened it up because generally images that we are outside of and are
dull and dim have less emotional intensity than those that we are inside and are bright and colorful and loud and feel good so step out of the bad times step into the good whenever you catch yourself today having a memory about something that was upsetting step out of it make it black and white and shrink it and send it away and immediately step into a happy time and make yourself feel good train your brain to step out of bad times and step into the good
