How To Deal With Unwanted Emotions

We explore why negative emotions stick, how to read their message, and how to release them with simple breath and mindset tools. A candid anxiety story anchors practical steps, from stacked and box breathing to parts work and refilling the space with calm.

• solstice as a symbol for shedding and renewal
• why the mind clings to negative emotions
• awareness versus attention as a practical reframe
• stacked breathing to move emotion and reduce intensity
• box breathing to engage the parasympathetic system
• extracting the message from fear and anxiety
• distinguishing emotions from bodily feelings
• quick parts work to comfort younger self
• pull it out of the body, forgive, and let‑go visualization
• filling the void with light and nature
• building habits that make the mind an ally
• course updates on emotions and meditations

Chapters

• 0:00 Solstice, Symbols, And Meaning
• 2:15 Why We Cling To Negative Emotions
• 5:20 Awareness Versus Attention
• 8:40 Personal Anxiety Story And Triggers
• 11:10 Stacked Breathing To Release
• 15:05 Box Breathing And Nervous System
• 18:20 Extracting The Message From Emotion
• 22:05 Parts Work And Early Roots
• 25:00 The Pull‑Out And Forgive Technique
• 28:10 Fill The Void With Light
• 31:00 Practice, Habit, And Course Updates
• 46:50 Closing And Next Lessons

Transcript

SPEAKER_00: 0:08

We are on the line.

SPEAKER_03: 0:10

Once we get close to the shortest day of the year because the moon is still in the sky and it's still pretty dark out there.

SPEAKER_00: 0:17

It is. But we're almost at the 21st. Where it will all switch around.

SPEAKER_03: 0:23

Almost?

SPEAKER_00: 0:24

Yeah, it's only six days away.

unknown: 0:26

Oh, okay.

SPEAKER_03: 0:28

I guess it's a lot closer then. So that means sort of like it's one garbage day okay. Yeah. You gotta think, okay, so how many more days like this or or with less like than I think? Okay, well that's 12 days. Or six days away, that's 12 days. So in the next 14 days, I'm gonna notice things getting better. That's a judgment. That's a judgment, isn't it? I mean, it's just like if it means nothing, it's neither good nor bad. What we choose, what we prefer. I prefer long days. I love June 21st. Those are my preferences. But I could still love December 21st.

SPEAKER_00: 1:11

Yeah.

SPEAKER_03: 1:12

Well, it's a very important day, December 21st, because you know what that's the reason we have Christmas at Christmas, right? It celebrates the the return of the sun. Yeah, most historians would tell you pretty clearly that wasn't his actual birthday. But that was a that was a nice symbolic way of incorporating what was then a Roman holiday of the return of the sun. But it's a very important time of year. I think it's gonna be very important this year. I have uh seen so many both practical and psychic predictions that the next few weeks are going to be significant in the lives of human beings.

SPEAKER_00: 1:53

Three eye atlas is gonna be at its closest business.

SPEAKER_03: 1:57

Yes, it is. Exciting to waves. Make sure you wave.

SPEAKER_00: 2:01

Yeah.

SPEAKER_03: 2:02

Do you see me?

SPEAKER_00: 2:03

Yeah. Yeah. It's only, you know, millions of light, or not lighting or miles away.

SPEAKER_03: 2:09

I don't know. It's a long way away compared to you like going to the store or something.

unknown: 2:14

Yeah.

SPEAKER_03: 2:18

But yeah, it's an interesting time of year. And so as the days get shorter and then start to get longer, and we're moving from the decrease of light to the increase of light, I think it's important to talk about releasing. Releasing, I think one of the things that we struggle with, I struggle with, I haven't met somebody who doesn't struggle with it, but maybe I just haven't met enough people. You know, releasing negative emotions. There's this funny phenomenon I've noticed, which is it is amazing how quickly we can experience a positive emotion and then let it go because something negative happens. And how long we cling to negative emotions, how we can really allow that old Joe Dispenza idea that an emotion hung onto becomes a mood, and a mood that's hung on to becomes an attitude, and an attitude that's hung on to becomes a personality, and that the mind is this very habitual thing. And if we're in the practice of hanging on to negative emotions, we're going to be hard-pressed to expect something really positive to flow from that. And so I think that the idea, the practice, the techniques you can use to release negative emotions and rebound and respond quickly, um, shift your frame of mind. I think that's a talent that we could all develop. It's an ability that we could all really work on and turn into a habit. And yeah, it starts with that old refrain, right? I am not my thoughts, I am the thinker. I can choose what I think.

SPEAKER_00: 4:04

Yeah.

SPEAKER_03: 4:05

What are you doing on your phone?

SPEAKER_00: 4:07

I'm looking up. I wanted to talk about something quickly here, and so I'm looking it up so I don't mess it up.

SPEAKER_03: 4:13

Oh, okay.

SPEAKER_00: 4:17

I'm just chatting with friends.

SPEAKER_03: 4:20

I was wondering.

SPEAKER_00: 4:21

I'm just posting on Facebook.

SPEAKER_03: 4:23

I was wondering.

SPEAKER_00: 4:24

Oh my. Yeah, I found it really interesting how 2026 is the year of the fire horse. Fire horse. Yeah, so this year was the year of the snake and doing the day's word. Now that's later on. If I'm on my phone while it's a podcast, I'm looking something up to talk about. So it's the year of the fire horse coming up, and it's also a year 10. And what I learned the other day about year 10, and I just wanted to be really confident with it, it is it's first of all, it is about letting go, it's about beginnings, and it represents energy, independence, and adventure. And I think a lot of people I've been speaking to, they are letting go of things. I mean, we're gonna talk about emotions here, but just like we've been going through and people we know have been going through, that it is it does feel like sort of a wrapping up of things, right? We're in I think we're in year, we'd be in year one uh nine right now. And so sort of this this big letting go of things and then starting, starting anew.

SPEAKER_03: 5:46

Cool. So the trick is getting rid of the old stuff.

SPEAKER_00: 5:49

Yeah, getting rid of the old stuff. I hope I'm saying that properly, but anyway, look it up. Oh, here we go in the chat. Okay, I love it. Yes, we're you're in the year of the snake right now, shedding, shedding the past, shedding stuff. Horse is charging forward. Yeah.

SPEAKER_03: 6:08

Could you imagine what your life would be like if you embraced some of these ideas and they became your habits? Right? If it became your habit that through the past year, that it's the year of the snake, and I'm gonna embrace that idea and I'm gonna shed. And so every time something comes upon me that becomes frustrating or not helpful, or in some way or another, feeling like you're just done with it, that you could turn to that beautiful metaphor of shedding, shedding your skin, knowing that that's the symbol of growth, right?

SPEAKER_02: 6:41

Yeah.

SPEAKER_03: 6:42

And embrace all those things that way. I mean, as a neat little mental exercise, every time something comes to you that represents something like that, to just embrace that thought for a little bit and just imagine yourself shedding something away. I'm done with that, I've grown past that, I'm not interested in that. To be able to just take some of these little ideas and choose to think about them, choose to use them in your mind, right? Yeah, releasing. I I wanted to talk about a bunch of different things about releasing. And uh I know that that I know that you have become really good with your clients with this. So we'll I'll let you talk about your techniques. But I wanted to talk about the idea of positive emotion or a negative emotion, right? And uh a positive emotion is one that we don't really cling to. A positive emotion is one that comes upon us. We we could talk about happiness as a good example. The science has really shown that happiness is an emotion, it's not a state of being. You can maintain that emotion, you can cling to that emotion, it's the result of things getting better. Happiness is the natural state of things getting better. Now, things can get better in really easy ways, right? You can sit down and grab yourself a nice fresh cup of coffee, boom, happiness comes to you because the situation you're in has just improved. Now I'm not just sitting looking at the lake, I'm sitting looking at the lake, drinking a beautiful coffee, right? It can be really subtle, it can be really small, but it's an emotion that comes upon you. And we treat it as the message that it is. Things have gotten better. And because we understand it, because we see it as temporary, because we try to, we we can try to cling to it, we can enjoy it for the whole of that time that we're having a cup of coffee. The opposite is, you know, we have a negative experience, something that we would say we don't want, we don't prefer, and it generates a negative emotion, whether that's fear or anger or resentment or frustration. These two are temporary, these two are transient, these two are meant to sort of send a message, motivate us to make a change, and then let them go. And yet, for some reason, I think our programming is such, and this we've been talking about this now for days and days, is that we just have this really intense childhood programming of be careful, watch out, right? Be cautious, anticipate the negative, yeah, right. And I believe that that is the programming that's inside us that causes us to cling to negative emotions, and then that stinking confirmation bias gets in, right? We have beliefs, we have a way of viewing things, and like I said, we've got this incredibly intense, negative, fearful upbringing that says, watch out, look out, the world's crazy, people are not to be trusted, systems are meant to hurt you, watch out, right? And that causes us to have it confirmed to us when we have a negative emotion. See, I told you, right? See, I told you, I told you the world's crap, I told you things are scary, I told you to watch out, I told you this would happen, right? It's one of the worst things I've ever heard. I told you that would happen. But what it does is it's a confirmation bias. We tend to find the things that confirm our biases, and then we rethink them because they're mental habits. And so being so aware that what's going on in my mind is a habit. I just think that's just a huge tool to just lock in on and just be aware. What's going on in my mind is a habit, and it doesn't have to be that way. I can change this habit. I can come up with a different habit. So I think that first of all, there's this idea that we cling to the negative versus not clinging to the positive. And so this is the process that we're going through in the school. It's a course that we're that I'm teaching in the school about emotions, what they are, what they mean, how to get rid of them, how to allow them to be functionally helpful and not become functionally problematic. And yeah, hopefully we'll get the third lesson up this week and we'll get some meditations up there today. The point is that for me, what's what's really important here is to know that emotions are transient and you don't need to hang on to. And this is the difference, in my opinion, between awareness and attention. Awareness is exactly that. Oh, look, there's frustration. That's that old Buddhist technique of being aware of your emotions, but not being your emotion, right? It's not I am frustrated, because that's claiming it. That's saying it's mine. No wonder you're gonna cling to it and it's gonna stay with you because you're claiming it as you, I am, versus, oh look, there's frustration.

SPEAKER_02: 12:11

Yeah, right.

SPEAKER_03: 12:12

That's awareness. Attention is replaying in your mind over and over why you're frustrated, right? Now I put my attention on it, and this is what keeps happening, and this is what always happens, and this happens so many times. It happened the first time when I was two months old. And if a hypnotist would come along and regress me to it, we could find it. But the point is, is this has been going on in me all my life, over and over and over and over and over and over. And I'm gonna give it my attention, I'm gonna focus on it, I'm gonna analyze it, I'm gonna think about it, and I'm gonna see it as something that's inside me. I'm gonna see it as mine, I'm gonna see it as who I am, right? And with all the good intention that's behind that, there's nothing useful about that. There's nothing helpful about that. The sum total of the effort you should put into being frustrated is thinking up something else to try. I'm frustrated, and that's a sign that says this isn't working. Right? That's the only reason you're feeling frustration is because you're emotionally telling yourself, this is not working. Well, it's good to be aware of that. It's not good to try to figure it out. Just try something else.

SPEAKER_02: 13:30

Yeah.

SPEAKER_03: 13:31

Try something else. And when you immediately move on to trying something else, the frustration dissipates and you're on to the next idea. Now, sometimes it's hard to come up with something else. We could talk about that, but the point that I'm getting at is the emotion is bringing a message. The message is really clear. You can cling to the emotion or you can act on the message. So that's that's the first really big idea to bring about. And I knew you were writing stuff down, so I'll be quiet for a while.

SPEAKER_00: 13:59

Oh, just writing down what you were saying.

SPEAKER_03: 14:03

I can notes. So, what are your thoughts?

SPEAKER_00: 14:09

Yeah, like I've, as you guys know, I like to give examples, and really the only detailed example I can do is myself. And that's okay. I don't mind talking about myself if it helps people. So yeah, like I as you're talking, I'm thinking about the last week or so for me. And I haven't been going through frustration, maybe a little bit, but like mostly anxiety. And I can I can I can completely see, and and I've been here I usually sometimes I get here about once a year, once every two years, where I have this really strong anxiety that happens. And I can completely see why people go to the doctor and get medication. But I try my hardest to see it as temporary. And I noticed yesterday, so yesterday I spent the day with my girlfriend. We went out shopping, we went out to have grabbed snacks and lunch and breakfast, and we spent literally the whole day together. And then we watched a movie. But as soon as I left her house, driving down the road, anxiety, panic, I don't even know, hit me again. And I was trying to think, like, what are what were you thinking when this hit? You know, like what was the what was going on in your mind? And recently it's been all, you know, all the things about moving, letting go. I worry about our dog tyke, like probably way more than anyone should. But uh or you know, I worry about things that just shouldn't be worried about with her. So I try to, in my mind, have a sense of control, you know. Oh, what's going on? And and so that doesn't work. I'm in a time of life right now where I I'm really having to let go of all control, the illusion of control, anyway, that I think I've had so far. And it's scary. It's scary. And I have to really keep bringing myself back to breath work and imagining like this is temporary. But at the same time, I'm thinking, okay, well, how temporary is it? Because, like, how long is it gonna take to sell the house? And will I think about this and feel this until the house sells and all this stuff comes, you know, this tsunami comes into my mind. And so I think that's why I'm finding myself like just uh this last week at least, just on edge every day and breaking down every day. Uh and yeah, so uh I I think what you're saying is something that I'm really going through right now at the moment is having to be aware that this is happening in my body and just trying to know, like in the past, when I've done it said, you know, to myself over and over and over this is temporary, but there's a there's a bigger, it seems, there's a bigger drive in my mind right now to try to figure this out. And that brings my attention to it, right? You have to figure this out, you have to be in have some sort of control here. You have, you know, all those old illusions that come up. So yeah, that's that's sort of what I'm going through right now. And even if I as I talk about it, I've got major anxiety right now, you know? Yay!

SPEAKER_03: 17:59

So to be aware of that is to be aware that that emotion is bringing you a message. Fear is a warning, not a wall. And you're seeking to protect yourself from some perceived future problem. And if you calm yourself with just a simple breath, and we'll talk about that in a second, you might actually find that what you're most accurately afraid of can be isolated in your mind. Now, breath is a fantastic technique to deal with emotion. And so the first breathing technique I would tell you, if you're dealing in fear or you're dealing in sadness, you're dealing in anxiety, a first really good breathing technique is called stacked breathing. Stacked breathing mimics crying. And crying is just about one of the most wonderful releasing things you can do. You know, tears mean truth, which means you're right on the edge of understanding. So to allow that to flow through you is probably going to lead you to understanding it. So a stacked breath is to take in a normal breath, but then before you exhale, right on top of it, you take in another big breath. So it's kind of like I'm sure that'll come through the microphone just fine. Um the the idea is that you're you're taking in a normal breath and then take in another normal breath on top of it, and then let that all flow out. And for most people, the first time they do that, they feel that kind of a jagged exhale that sort of they they feel it catch. And that's quite literally the emotion coming. That's the emotion coming out. For some people, the emotions are so intense right now that they can't sort them out, they can't, they can't spend time simply observing it. They they can't. Can't see past the physical nature of it. Emotions can be so intense that they become feelings. Talk about that in a second. But that stacked breathing technique is a great way to turn down the gauge, turn down the dial, get the emotion moving through you so that you can engage it with less fixation and more observation. It's the observation that's going to help you. It's not the fixation on the emotion. It's the observation of the emotion followed by the allowing of its message to come forward that's going to help you. It's not the emotion itself, right? It's like imagine a control panel that has a red light, and underneath it is a pan, a word panel that's going to flash up a message. The red light comes on and we focus on the red light and we keep our eyes on the red light when really the red light should come on as a way of getting our attention to read what's come up on the panel. Right? But if we're going to focus on the red light, we're going to get blinded. We're not going to see the panel. We're going to get really absorbed into the flashing light and whatever noise comes along with it. But what it is, it's saying there's a message here. And then taking the time to try to understand the message. Oh, look, there's a red light. What's the message? That's like, oh, look, there's fear. What's the message? And this is something we have to practice. This is something we have to get good at. And this kind of breathing helps turn down the tone on the light. It quiets the noise, the horn that comes with the warning. And it gives you an opportunity to observe the emotion. And, you know, fear in all its forms, anxiety. You know, the problem with anxiety is it's a bunch of fears probably stacked on top of each other. And it's going to take a certain amount of releasing of the emotion to be able to start recognizing the messages. And that that too can become habit. That too can become really a talent to not respond to emotions. And we have all kinds of examples in that. You know, I have Pat, my brothers and sisters who are firefighters, who are police, who are emergently emergency medical techs, right? Like what they do is quite literally take the emotion out of a situation and make it totally impersonal so that they can respond. Because whatever situation they're responding to, it's scary. It's just plain scary. And they have this practiced ability to lower their emotion quickly and be practical with response. And they practice that and they train for that and they work really hard on that. They work really hard to know what to do without having to think about it. And they replace, they use those emotions to trigger all these habitual behaviors that they do so well. And, you know, uh, and I say to them, the ones that that suffer are the ones that don't know how to release those emotions later. They don't know how to be aware of them and release them later, and then they build up, and that's the kind of horrible stuff they go through. And this is where we let them down by not training them in this, by not training them how to release emotions, because they're still always just human beings, courageous human beings. Anyway, with that said, so oftentimes that breathing technique will bring the bring the gear it right down, we'll bring it right down and put it in the realm of, oh, there is this emotion. What does that emotion mean? As we're sitting there, I'm watching you do it. Thoughts?

SPEAKER_00: 23:45

Yeah, I've come down since talking. I noticed something that happens when my clients go through the same thing, when I take them through the same thing. So as I'm asking the emotion, what's the message? The message is you are safe. And that happens with my clients, right? And it's all it always seems to be a night a nice message, a supporting message. But then my next question is, well, why do you suck so much? Like, why is it so bad? And the next message is kind of hard to hear right now, but it's something to do with uh sort of what I was talking about earlier about this sense of you know, not feeling can control and feeling like, oh, you know, the the image that comes to mind right now is me slipping on ice, almost like everything's being pulled out underneath me. And I know it's on purpose. I'm not slipping on ice, you know, because I want because you know, the rug's being pulled out underneath me. But I know that what what we're doing right now in life is is intentional, but it's still scary AF. I don't think I can use bad words on the podcast. I don't know.

SPEAKER_03: 25:09

Yeah. Anyway. Well, we don't want to be that kind of podcast.

SPEAKER_00: 25:11

Yeah.

SPEAKER_03: 25:12

So let's let's shift now to something called they call it box breathing, four square breathing, four by four breathing. There's lots of names for it, but what it is, is just controlled breathing. And it's the kind of breathing that requires your attention. So now you're shifting your attention away from what you perceive to be problematic, whatever it is, and you're putting your attention on your breathing. Now, what makes this just, you know, why should you do it? You should do it because this is how they train uh the service people. Uh, you know, that the Navy SEALs are famous for it, that they quite literally drop into box breathing as soon as they're engaged. And it's just simply breathing in which you even out the breath in and out, and you even out the pauses in between. You'll know naturally when you monitor or pay attention to your breath that there's a pause. I call it a pause at the top. After you breathe in, there's a pause before you start breathing out. And the same thing after you breathe out. There's a pause before you start breathing in. And so what you want to do then is have your breath coming in match in time the amount of time you wait until you breathe out. And then that matches the same amount of time as you breathe out, and then that matches the amount of time you wait between breathing out and breathing in. Now it doesn't have to be big long breaths, right? It can be shallow breathing. But the point is that you're paying attention, and so you use kind of a rhythmic counting in your mind for breathing in, holding, breathing out, holding, breathing in, and it's matched in the same amount of time. Now, some people can really spread this out. They breathe in, two, three, four, hold, two, three, four, out, two, three, four, hold, two, three, four, in, but you could shorten that to three. In two, three, hold two, three, out, two, three, hold, two, three. So this is deliberate because you're expanding the holds from what they normally are, and so that deliberate attention really forces your sympathetic nervous system. It almost forces it into the parasympathetic nervous system and it calms you down. And we did, we talked about techniques of relaxing last week. So, you know, you can use some of them. Just being aware of your peripheral vision, right? Being uh expansive in your in your hearing, listening for things, that looking around. These are the kinds of things that shift your your unconscious mind out of this reaction, reactionary mode into the parasympathetic nervous system. So that's another technique. But in the end, what you want to do is you want to understand the emotion. It's got a message, and you soften your attention on it by being aware of it instead. And in that awareness, you do what you do so well. Just what do you mean? What are you here for? What are you telling me? Yeah, what do you want me to know? And then you become aware of what you're going through. And becoming aware of what you're going through gives you the ability to strategize a response. It lets you say, okay, you know, this is this is shedding.

SPEAKER_00: 28:54

Yeah, like this week.

unknown: 28:56

Yeah.

SPEAKER_03: 28:57

This is shedding. And what's the opportunity that comes with that? Right. And so what comes here is this idea that I I soften my attention, I turned it into awareness, I try to understand it, I breathe my way through it, which is an incredible way of lessening the feeling part, right? Everybody feels emotions differently. There's commonalities. And certainly you might find that somebody else in the world feels emotions the way you do, but you'll also find in the world there are people who feel emotions differently than you do.

SPEAKER_02: 29:32

Yeah.

SPEAKER_03: 29:32

An emotion where the emotion meets the body is the phrase. That's my feeling. And I think there's value in separating those ideas, right? Separating the idea by my feelings from my emotions. They're two different things, right? Emotions create feelings. Emotions are an interpretive response to situations. Feelings are where I experience that in my body. I then respond to my body with the easiest way are these relaxation techniques that allow me to move away from the emotion to observe it and understand it and come up with a strategy to respond. Whatever you do that isn't that, that's just a habit. However, you might find you respond to your emotions and your feelings now, that's just a habit. And I think it's incredibly empowering to see that as just a habit that can change. It's about practice, it's about using these tools. You've become habitual in your experience of these emotions, and that can change. I think that's a huge reframe when you see it that way. Because it's very easy to claim emotion, have a negative emotion, say, I am angry, I am scared, I am frustrated. It's very easy to grab those emotions, hold on to them, make them part of you, focus on the frustration part, the anger part, the fear part, and not the message, right? Your eyes can get locked onto that flashing red light and not read the screen underneath it that tells you what needs to happen.

SPEAKER_02: 31:13

Yeah.

SPEAKER_03: 31:14

So then comes, you know, if you've got the message, if you've received the message, you know, and sometimes the message is pretty clear, you know, get the hell out of here. This needs to stop.

SPEAKER_00: 31:25

And that's uh it's it's it's funny because, and I think I mentioned this the other day in a podcast. When we're feeling anxiety or fear, it's almost like if we don't dive deeper and take the time and ask what the message is, it's very easy to get wrapped up in the feeling like you need to run away from this. It needs to stop. And yeah, so it's it but you can't, right? We're we're not gonna just be like, oh well, we're just not gonna sell the house now because we're full of fear. It's just a it's not real, right? And it doesn't just because you're feeling fear and anxiety for me so for myself, doesn't mean it's real. Does that make sense? So like it's not just because I'm having those emotions or feelings doesn't mean that it's wrong what I'm doing.

SPEAKER_03: 32:20

Heck no.

SPEAKER_00: 32:21

Right. But it is easy to get caught up in that that feeling that, well, if if I'm having these emotions, then something must be wrong.

SPEAKER_03: 32:30

Well, and that that's really what the topic today is really about. How to release them. I think there's no point, there's no value in releasing emotions, there's no value in these breathing techniques if they're not leading you to understand your emotion. If you're not using them to get a better understanding of your emotion, get a better understanding of your situation, calming yourself so that the emotion and the feeling don't overwhelm you. If you're not using it for that, then it's not serving you. These techniques are just prolonging it, really. So you have to enter into these techniques with the intention of understanding what it is, what is the message. I think that's really important. That's a question we don't ask, right? We we just react. And again, those are habits. So, with that said, now it's about releasing it. Okay, I've looked at this and I've understood what I'm doing here. I've understood, I'm understanding what the emotion's message is, I'm understanding what I need to do so that I don't have this emotion anymore. And now I can let go of the emotion. I don't have to keep my attention on it any longer. You you're thinking.

SPEAKER_00: 33:47

Yeah, I'm sitting here doing parts work uh in my mind with myself, and I'm sure it's layered, but what came up was my little self. And it's it it it's funny because I didn't think at the time I I to think back, I think, oh well, I was too young to really feel much, but I remember feeling it. When I was young, my house burned down and I lost everything. And for some reason that came up when I was feeling the anxiety, and maybe it is part of that. There's a little me that's like, well, am I losing everything? Or like, you know, what's gonna happen? I don't know. I think that's worth unpacking.

SPEAKER_03: 34:32

I think everybody should be really grateful. You're proving how you can move through this stuff, right? You're doing this live on air. The exactly the stuff we're talking about by allowing yourself to move through the emotion into an understanding, you're able to then use simple mind techniques of saying, well, where does this come from? And it's it's quite effective. You know, we're gonna do a course on self-hypnosis, but the truth is you can release an awful lot in the state of, well, in an alpha or a theta state. So, so think about it this way. If you were to experience an emotion that is overwhelming, and allow yourself to be aware of the emotion, but separate yourself from it. There is this emotion, and then use some breathing techniques to decrease the amount that it's compelling you, and then ask it, what's your message? And you'll get a message, and then you ask it, where did you come from? And you will quite literally be regressing yourself. Because when you drop into that kind of emotional state, you are very much in your subconscious mind, very much in your unconscious mind. And that's where you can program yourself. And then when you say, Where did this come from? And you say, Wow, I hadn't thought about that in a while, there I was. And I guess I'm having similar feelings as I had when I was there. And now is your chance to give yourself, because you're always already deep in trance, now is your chance to give yourself a positive message. I am safe. I survived that. One of my favorite techniques in hypnosis is just to bring in the present-day self to sit beside the young self that went through it. And imagine yourself sitting there beside your little self and telling your little self it's going to be okay. You're going to have a really great life. Yes, you've lost a lot, but you will move on and you will experience a whole lot more. You will have so much more. And you'll start to realize that your happiness doesn't matter on things, it doesn't matter on homes. And you can even give yourself another message like I am my own home.

SPEAKER_02: 36:52

Yeah.

SPEAKER_03: 36:53

Right. And so you can do this with yourself very, very easily. You don't have to be a trained hypnotist, you just have to understand what's going on in your own mind. And that's that's the purpose of the podcast, right? We're doing everything we can to try to help people understand what's going on in their mind with their mind. So now we get to move on to I understand where this is coming from. I am safe. I know what I need to do. The emotion will already start to dissipate. And now, how do we release it? How do we get rid of that emotion? Because we need to release it. We need to say, okay, I'm done with you. I got your message. It's time to move on.

SPEAKER_00: 37:36

Yeah. Excuse me. When it comes to releasing, there's a a lovely technique where I've I've spoken about it numerous times on the podcast, but just to break it down, try my best to break it down into really detailed ways. Notice where you have that feeling attached to the emotion in the body. And imagine or get a sense that you are grasping onto that emotion, feeling, and sort of pulling it out of the body, right? You're pulling it out. Sometimes the idea I give people is that you are a light body, right? That's your n that's your original self, the light body. And when we come into these human forms, thought form can can become dense. But because it's dense, it does not, it can't really attach to your light body. It's just sort of stuck in the human body. And so with that, you can grasp it because it's dense. And so you grasp it and you haul it out of the body, put it out there in front of you, notice it out there in front of you. And when you get a sense that it's out there in front of you, become a have that awareness that it's out there in front of you. And then as a secondary step to really, really notice that it's not actually part of the body, let's say, is to give it form. What does that look like out there? Ah, it's a blob, or it's oh my gosh, the things that people notice out there, chains, bricks, oil, blob, many blobs, mist, fog. It can be anything. And there's no right or wrong about it, right? There's no good or bad. It just is. So notice what it might look like, or notice what you sense it is. And when it's out there, I like to I like to Ask people to forgive it if they're open to forgiving it, right? I understand you know this is where it's coming from. I send forgiveness to you and to me, kind of thing.

SPEAKER_03: 40:13

Thank you for the message.

SPEAKER_00: 40:14

Thank you for the message. Thank you. And then depending on what it is linked to, I'll say, like if it's a handed down belief system, then we pass it back. But let's say we're just focused on the emotions right now. You get a sense that the just the universe is taking it, or how do you want to see that released? Some people see it dissipating, disagre, disintegrating in front of them into the air or you know, the environment. Some people see big hands coming in and taking it. I've seen or I've had clients see a vacuum, a big vacuum come and vacuum it up. And what's coming to me is just not to be angry with it, just to know that it was just a message and it was trying to get your attention. And to to to definitely just let it go and forgive it. Did I cover everything? There's there's so many things that could happen in that that I was trying to take like the the shortest, you know, A to B line there. But because as you know, it can be it can go into parts work, it can go everywhere and anywhere. So that's that's the easiest, I think, straightest line that you can do.

SPEAKER_03: 41:38

And this was the idea actually that I wanted to convey when I first thought this would be a good topic, and that is that the mind does not like a void. So now that you have softened your awareness, lightened the emotional response, understood the emotion, taken that emotion now, and instead of clinging to it, putting it out in front of you and allowing it to go, it's important to realize that the mind and then the ethereal body does not want to be left in a void, in a vacuum. And you need to then fill that space with something very helpful.

SPEAKER_02: 42:22

Yep.

SPEAKER_03: 42:22

So awareness, softening of attention, helping the body, understanding the message, understanding what needs to happen, understanding where it came from. It's amazing what you can do for yourself in your own mind. And this is to me so important. You know, this is some of the best hypnosis work I've ever done, I've done to myself because I just understand that I've come to understand better how to use my mind for my own purposes. So, with all of that said, now we have a release. And now breathe, continue your breathing, and this is where you would do deep breathing. Deep breathing now becomes a way of filling you. And one of the best, most simple techniques, I've taught this to a few people, and they just think it's marvelous. I I thought it was marvelous when I learned it, is just to simply breathe in light. Whatever color means peace to you, often blue or white, and take nice deep breaths of that light. And now you're filling up the space that was left. And it might take a few breaths to do that. But when you become aware that you've now filled yourself up, you filled that empty space up with the white light, and you're now your awareness is all about that beautiful light. When you feel like you're full, continue breathing and start sharing it. So your inhale is to take it in, and your exhale is to share it with the world around you. Oftentimes these intense emotions involve somebody else, another person. And they might be the most perfect person to focus on and sharing it. Breathing in, filling yourself up, having it flow through you and breathing it out and sharing it with the world, with specific people, with your space. It's now very, very calming, very, very releasing. You've understood what this emotion wants you to do. You've understood why that emotion came up. And now you can release that emotion and be clear. You can do that with light. You can do that just with your breath, just the breath energy. You can imagine light, whatever light you want. You can sit in nature and take in nature's energy. You know, you know, there's there's tree huggers out there, right? Sit by a tree and take in the tree's energy. I love to sit by the water, that's why we live here. Take in the water's energy, take in the bird's energy, take in the sounds of whatever environment you're in, take in that energy, fill that space that you've now emptied from an emotion that you haven't been able to move through easily. So don't leave a void, because then the mind falls back into habit. The mind will go back to thinking that thought again.

SPEAKER_00: 45:25

Well, what did you say even before? The mind doesn't like a void. Yeah, it wants to fill it. It wants to think like the dog, two in the bone.

SPEAKER_03: 45:33

There you go. Yeah. So what do you think of that?

SPEAKER_00: 45:37

Like it sounds good. Sounds great, says the chat. Right? Easy.

SPEAKER_03: 45:46

Easy is when you get it's something that we don't get taught, and that if we're really lucky at some point in our lives, we're having such a crisis that we're gonna get taught this. If we're really lucky, we bump into somebody, whether it's a counselor or a friend or a hypnotist who helps us to get a grasp on our own mind.

SPEAKER_02: 46:14

Yeah.

SPEAKER_03: 46:15

That's you know, my biggest goal, how to teach people to have their mind be their ally, how to use their mind to make their life better and not feel so subject, so controlled, so tortured by their own mind.

SPEAKER_00: 46:29

Yeah, absolutely. So thank you for hanging out, everyone. The classrooms have the classroom called emotions, and there's two videos in there right now. I think you would wanted to over the course of time there will be, I think you mentioned eight, ten, ten.

SPEAKER_03: 46:49

Yeah. There's gonna be lots of them, and yeah, it's it's meant to really sort of treat it like a bit of a course where you're going to have a lesson and then you're going to experience a meditation that's going to help that lesson lock in, and then we'll move on. And so those meditations are all sketched out. I've got to record them and upload them today.

unknown: 47:08

Yeah.

SPEAKER_03: 47:08

That's my intention.

SPEAKER_00: 47:09

Intention. Okay, everyone. Well, have a good day, and um we'll see you later.