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Chapter 5. What Provokes You? > Visualization Exercise

Visualization Exercise

  1. Recall a moderate provocation you’ve had.

  2. Close your eyes and make sure you have a clear picture of the scene. Use all your senses.

  3. Hold the image and feel any changes in your body (tension, heart rate).

  4. Now take a deep breath and relax your muscles. Breathe in and out very slowly.

  5. Keep your provocation in mind and picture your anger and feel your anger.

  6. Repeat step #4. RELAX.

  7. Repeat steps #4 and #5 until your provocation becomes less important to you and you manage the feelings easily with relaxation.

Note: Do this with several provoking situations you can recall until you can recognize all the signs of anger in your mind and body. Write them out when you identify them.


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