Start by taking a nice, deep breath in.. and letting it out. That’s it. And again… that’s great.

We’re going to do some transformation work here with a trigger that’s been causing some negative emotion for you. We need to start from a place of feeling good.

If you’re feeling more fragile right now, leave this track for the moment; give yourself a break: take a walk; enjoy Nature; make a cup of tea; do whatever soothes you and brings you back into a good-feeling place.

Then come back to this track.

Ok, so from a place of feeling good and taking a few more nice, deep breaths in… and out… and extending the out breath, stretching it out to enjoy it fully… Now, close your eyes and relax the muscles around them… That’s it.

Now, pick the feelings you would like to be feeling when you next encounter this trigger. Name them. Don’t try and feel them. Imagine you are in the Feelings Boutique! A place where you can literally choose feelings and have any you like.

Then, releasing all thoughts of the trigger for now, allow yourself to breathe as you would be breathing if you were feeling those desired feelings. Sit as you’d be sitting as you feel that way. Imagine how you hold yourself. The things you say to yourself generally, when you feel that way.

That’s it.

Breathe those feelings in through your heart and out from your heart. Just because it feels good to imagine them. If you are finding it a little tricky to connect, imagine an animal or person who does these feelings well. It could be an actor, a scene from a favourite movie. Whatever it takes to get you tasting those emotions even just a little, is great.

Now choose a colour that represents these emotions, the way you’d like to feel when next you encounter the trigger. Imagine being able to breathe that colour in through your heart and out from your heart. Let the colour expand. Enjoy the colour as you focus attention on it.

You might like to stop the track here, to practise these good feeling emotions and their colour. You can play with different colours, taking the emotions deeper, making them stronger by choosing new colours to breathe in and out from your heart. The colours activate resourceful parts of your brain without need of storyline. It’s a very powerful practice, in and of itself.

When you are ready to take this work further, take the next step. Be ready to stop at any time if it doesn’t feel good to continue. Take a break; do something simple and bring yourself back to the track when it feels good.

So, when you are ready, we are going to flood the trigger with these chosen feelings. You can do this at a distance. You don’t have to imagine the trigger. You can imagine that the colour flooding is happening in a different room from this one. You are in charge, you direct it to happen, but you don’t need to be there. You can be as far away from the trigger as you like. You can even ask a mentor, imagined or real, to do the whole thing for you.

Set the intention now to flood the trigger with the colour you have chosen to represent the way you’d like to feel. Imagine that is happening now in whatever way feels best to you. Connect with the emotions you’re sending through the colour, as much as you can. That’s it. Enjoy the colours and the feelings and the knowing that the trigger is now being absolutely drenched in the colour and emotions of your choice.

That’s it.

Let it take as long as you like.

When you are ready, imagine yourself immediately after you next encounter the trigger. Imagine feeling jubilant, thrilled, satisfied. Imagine feeling triumphant because you have just shown yourself that you are powerful and you are free!

If you want, choose another colour for that post-trigger delightful feeling. Breathe that in through your heart and out from your heart.

That’s it.

There is nothing else you have to do.

Keep it light. Keep it feeling good. Enjoy this process.

When you’re ready, take a nice deep breath in… and let it out… that’s it. And bring your attention back to the space around you. Take another nice deep breath in… let it out… open your eyes and continue with your day, knowing that you’ve done a great job of the transformation of this trigger.

You can repeat this process as often as you like, as often as it takes to bring your real-time experience of the trigger up to speed with the version you are choosing. As it feels good, it will be easy to return to this process over and over again until you’re really feeling great about this trigger in your daily life. Allow yourself to relax with whatever happens in the meantime.

You’ve done wonderful work… Good job!