This process focuses on a single memory, processing them one fraction of a second at a time. Think of pausing a video at a specific frame to get a still image of that moment. A flash of memory so short that it could fit in the blink of an eye. This is why this is called a Flash approach.
When we’re working on this memory with this process, we won’t be focusing on thinking about or reacting emotionally to what happened in that instant. You also won’t be engaging with the entire memory from beginning to end. The goal is to quickly glance at a single point in time, like a paused video, and quickly move it out of your awareness. Think of it like a hot potato: pick it up, quickly move it to a new container or plate, and then push that container out of sight.
We will use our imagination to visualize this process. This means we will need to figure out what your container would look like. It can be just about anything. A jewelry box, cookie jar, safe, or even a moving train. The only thing you need to make sure of is that it can open, close, and be moved.
Think of a container that will hold a tiny piece of something. What comes to mind? Take a second to come up with something.
Now try to see this container in your mind. You can close your eyes if it helps, or you can look up pictures of what it might look like online. What color is it? What are the walls made out of? Rotate it in your mind. Really get a good image in your head of this container. You could even find or make a physical representation of your container if it helps.
Next, imagine opening and closing the container. What does that feel like? Does it make any sound? What other things do you notice? Take a moment to thoroughly get used to the process of opening and closing the container so it’s effortless.
Now we will put something in the container. Imagine putting in a small piece of paper. Watch it go into the container and then close the container. Then visualize yourself taking a step away. Do you feel like the paper is still in there? If not, open the container back up and try again. Practice this until you can imagine the piece of paper firmly closed inside the container.
After you can do that, imagine pushing the container far away. So far that it gets smaller and smaller. So small that you can barely see it in the distance
This container will be used a lot in this process. This will allow us to quickly put distance between you and something distressing. Do not go on to the next thing until you can imagine putting something in the container and moving it far away.
If you are ready, click to go to the next skill.
Next: Calm Scene