Упражнение Долгий Ящик

«Я подумаю об этом завтра»… Могла ли Маргарет Митчелл предположить, что слова, вложенные ею в уста избалованной капризницы Скарлетт, когда-нибудь станут крылатыми? И не просто широко известными, но и будут использоваться психологами в качестве специальной техники. Порой обуревающие нас эмоции мешают нам не только трезво мыслить, но и адекватно вести себя в жизненных ситуациях. В таких случаях лучшее решение – отложить их на потом, «спрятать» куда-то вглубь, чтобы через некоторое время вернуться к этому. Обычно такая необходимость возникает, когда нас одолевают типичные негативные эмоции типа гнева, боли, страха.

В минуты, когда вы переживаете эти (и подобные им) чувства, вам начинает казаться, что от них просто некуда деться, и какое уж тут «отложить на потом»! Для того, чтобы как-то овладеть собой, можно испробовать простую технику «долгого ящика».

Суть ее заключается в том, что мы как будто проектируем ситуацию во сне – сначала визуализируем испытываемую эмоцию, а затем представляем, что положили ее в некий ящик (сундучок, коробку, шкатулку) и плотно закрыли крышкой.

Все – теперь ваш гнев, страх или другое чувство хорошо спрятано и больше не может вам помешать. Спустя какое-то время нужно вернуться к этой коробочке и заглянуть внутрь. Скорее всего, ее содержимое предстанет перед вами абсолютно в другом свете. А может, и вообще исчезнет.

Упражнение Долгий ЯщикВ любом случае, вы станете сильнее, научившись справляться с сиюминутными эмоциями. Хорошо помогает эта психологическая техника и тогда, когда возникает тревога или раздражение от общения с кем-то. Если вы не хотите прямо сейчас разбираться в причинах возникших чувств, оставьте это – вы, как и Скарлетт, подумаете об этом потом.

Придумайте для ощущаемой тревоги какой-то визуальный образ и представьте, как вы опускаете его на дно сундука, закрываете крышкой и вешаете на сундук огромный замок. Затем возьмите воображаемый сундучок и бросьте в воду.

Представьте, как он плавно опускается на дно реки и лежит там, на большой глубине, медленно покрываясь взвесью ила. И вскоре он вообще станет неразличим среди тины и водорослей. Теперь вы можете ощутить свободу: от негативных эмоций и следа не осталось.

И еще по теме: Латаем карму во сне

Можно кидать в пучину этого мысленного водоема и свой страх, и боль от чьих-то поступков, и что-то другое, что гложет вас. Со временем вы наверняка ощутите в себе достаточно сил, чтобы поднять со дна какой-то из ящичков, и открыть его, не испытывая прежней боли или страха.

Это и будет означать, что вы достойно пережили тяжелую ситуацию, и она больше не может выбить вас из колеи. Символом окончательного избавления от груза гнетущих проблем будет ритуал визуального уничтожения всех ваших сундуков.

Например, если вы вдруг представили, как они взрываются – а с ними и тот негатив, что был внутри, – значит, вы окончательно свободны. Теперь вы можете наслаждаться жизнью и приятными эмоциями.



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Упражнение Долгий Ящик

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