In a safe and comfortable environment, we’ll be practicing how to change emotional states. Make sure you start this exercise from a neutral state — no heightened emotions or dysregulation.
Instructions:
1. Choose an Emotion: Pick an emotion to focus on, such as anger, sadness, or happiness.
2. Prepare Your Materials: Grab a pencil and some paper. Hold the pencil to the paper, ready to draw.
3. Set a Timer: Set a timer for five minutes. If five minutes feels too long, start with just one minute.
4. Close Your Eyes: Close your eyes and imagine your body transitioning into the chosen emotional state.
5. Tune into the Physical Sensation: As you visualize and feel the emotion, notice how it affects your body. Move the pencil around the page as you experience the sensation.
6. Extend the Practice if Needed: If you start with one minute, aim to gradually increase the time each week until you can reach five minutes.
Reflect and Observe:
• Look at what you have drawn.
• What characteristics of the emotional state are reflected in the drawing?
• What characteristics of the emotional state have you embodied?
Take a moment to assess your physical sensations and mental state:
• Is your heart racing?
• Are you smiling?
• Is your face tense?
• How are you feeling?
Ground Yourself:
Take a few deep breaths, and feel the ground beneath your feet. Stay still and breathe until you return to a neutral state. Note that this “new neutral” may feel different from where you started.
Completion:
Congratulations! You’ve just completed a novice-level transmutation exercise and your first working.