Present Perfect
Changing Past Trauma
Part 3: Daily Practice
Step #1
Decide on where you want your notes. Don't worry. It is not a permanent record or diary, just a place to note events that you have identified as being traumatic and influential. Once the exercise is completed you destroy the record by digitally deleting or physically shredding or burning.
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You can use a notebook, word.doc, google docs, post-it notes, or anything else that works for you.
Step #2
Set a time to reflect for a few minutes everyday. This is sufficient. Initially you may get carried away and take hours to record everything you can think about! Don't be surprised. Recalling and writing down impactful events in your life is therapeutic in and of itself.
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Think about events that impacted you negatively. These may be things that you recall frequently with a note of regret, anger, frustration, pain or some other negative emotion.
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Describe each event briefly and leave space for your description of what happened.
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You may have had a situation that re-occurred several times such as an older brother hitting you every time he walked past you. If the circumstances are similar enough it can be dealt with as one event.
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Write down what comes to mind and continue to add items to your notebook whenever you think of something. You may wish to use your phone to make a note when something pops into your head throughout the day.
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The events you make note of may not be in chronological order.
Your subconscious has no concept of time and perceives everything happening simultaneously.
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This is an ongoing, and probably never ending process.
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Step #3
Pick one of your past events. Describe what happened:
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Use words that pop into your head. Do not be concerned with their negativity.
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Describe the situation and what transpired as you recall it from your perspective.
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Recognize the people involved and how you felt towards them.
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Make note of where it happened.
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Record the emotions you felt.
This can be as long or as short as you feel necessary. It can vary from a few words to a page of notes. Record what you feel necessary to capture the experience and your reaction to it.
Step #4
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Allocate time daily to sit and relax and review your notes.
Choose one and meditate on it using our process to create a Present Perfect.
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Don't over do it - one or two a day is probably enough
Step #5
After you have meditated, leave it for a day or two and then 'take your pulse'. How do you feel? Are your feelings about this occurrence neutral or possibly even positive?
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If you feel clear you have changed the past and created a new reality - your present has the change to be perfect.
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If you don't feel clear, or at a future date it reoccurs or 'comes back' you can simply repeat the process (step #4).
Step #6
If you read over the event that you have described and you feel calm, relaxed, unfettered and unattached by this experience then you know you have effectively reframed it. Congratulations!
There is no need to keep a record of this event any further.
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Take the page and remove it from your notebook and chose to either delete (if digital), or shred and burn it.
You are now free!
Your Experience
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You may record hundreds of events that seem impossible to go through.
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You will get through them all eventually and remember there is no rush.
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New events will arise regularly.
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Most events will only require one meditation and others may require a 'redo'.
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You will notice a change in your feelings and your behavior. It is subtle yet profound.
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You will find yourself thinking about doing things differently and establishing new relationships with new, and old friends.
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People will project your old patterns back to you. e.g."Don't tomatoes aggravate your arthritis?" Your response:"I do not have arthritis. I am only subject to that which I hold in my mind and I no longer choose to hold that in my mind."
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Your present and your future will unfold as you desire, unencumbered by past experiences.
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Feel Liberated!
