Mindfulness and Visualization

  • Mindfulness Meditation: Spend 5–10 minutes focusing on your breath or a single neutral image, like a candle flame. Each time the memory surfaces, gently return to your focus. Over time, this practice trains your brain to release intrusive thoughts more easily.
  • Positive Replacement Visualization: When the memory surfaces, close your eyes and consciously replace it with an imagined safe, comforting scene—like being in a peaceful forest or by the ocean. Pair it with deep breaths to "rewrite" the memory’s emotional charge.