How to change UNHAPPY MEMORIES into tolerable ones

Everything we know is based on our memories. How we react to people and things depend on what we remember or associate with them. When we recall a memory the size and colour of it determines how strongly it will affect us. If it is big and moving and in colour, then it is likely to be a very powerful memory. If it is small and greyish, it is not. The trick is to make all our good memories big and in colour and change all our unhappy ones to small, black and white images.

Close your eyes and recall the memory
Is it big or small?
Is it in colour or in black and white?
Is it 2 dimensional or 3D (movie)
What can you hear, see, smell and feel?

Now, open your eyes

Remember what the memory looked like

Now, I want you to change it:

Make it a 2 dimensional snapshot
Make it black and white
Make it no bigger then a stamp
Turn any volume down

Close your eyes

Imagine the room you are sitting in
You are going to move that stamp size memory into the darkest corner of the room

See the new memory and say out loud, "whoosh!"
And see the little stamp fly across the room and land in the corner
If it helps, you can imagine throwing or kicking it.

Do it again and again and again and again. Do it about 10-15 times.

Now, open your eyes and think of the memory.

What size is it now?
What colour is it?
Is it still or moving?

If you have done the exercise properly it should be difficult to access the memory and if you can, its effect on you should be minimal.

If not, repeat the exercise and make the memory smaller and move it farther away.