Quickly select the individual memory you would like to work on. It is a really good idea to select a small memory to start with (not a top 10 horrible memory).
Make sure that the memory is an individual memory and not a behavior, a thought, collection of memories, etc. This step should be very quick (10-15 seconds or less). Our goal is to select the memory quickly without generating any distress.
Try not to think about the memory, play the memory, or have any feelings about it in this moment. Just glance at it, put it into the container, and push it away. In the next step you will glance at the memory in the same way during each blink.
If you encounter problems, see click on "Help" in the menu bar.
Next: Work On The Memory