One. Think of something that makes you feel fearful or anxious.
Two. Notice which direction the anxiety spins in your body, and visualise it using red arrows that point which way it moves.
Three. Imagine taking the feeling outside of your body, turning it around, changing the arrows from red to blue, and pulling it back in so the feeling spins in the opposite direction in your body.
Four. Keep spinning the feeling faster and faster in the opposite direction in your body as you notice yourself feeling differently.
Five. Think of something that makes you feel really comfortable. Notice which direction this feeling moves in.
Six. Spin this comfortable feeling as you imagine the experience going really well and working out perfectly.
Seven. As you do this, look at what you can see in front of you in the present moment, what you can hear and what are all of the things in the real world that you can pay attention to.
