From the author: Author Evgeniy Yakushev We all often experience a decline in mood and associate this with various circumstances: weather conditions, unfavorable circumstances, stress, mental stress, illness and etc. In part, all this really affects our mood, since the level of our positive state depends on the level of energy in the body and mind. The less energy and strength, the weaker, more stressed and unhappy we feel. Is there a way out of this situation and how can you cheer yourself up in a matter of minutes? The exercise that I will now describe will help you free yourself from unwanted emotions that were once suppressed by you and are now truly spoiling your mood. Therefore, with the help of this exercise called “Mood Transformation”, developed by Frank Kinslow, you can very quickly improve your mood and recharge your energy. Mood TransformationSit comfortably and make sure that no one disturbs you for ten or fifteen minutes. Close your eyes and watch the flow of your thoughts (10-20 sec) Now occupy your mind with some minor negative event. This could be an incident from the past or anxiety about a future event. Vividly picture the event in your imagination. Everything should be very vivid: the situation, people, place, smells and other details. Identify your emotions one by one. Don't hold yourself back, intensify your negative emotions. Let them grow until they become extremely strong. Now, rate the strength of each emotion on a scale of ten. Ten means maximum intensity of emotion, and zero means complete freedom from it. Moves from emotion to emotion. One of them will be stronger than the others. Examine it carefully. Find the place where it is felt in your body. Take a closer look at the emotion. - What color is it? What shape? What size? Is it moving or standing still? - Now that you have discovered this emotion, take out your inner magnifying glass and examine it even more closely. Explore it further and notice how it manifests itself in your body and mind. Take a full look at your emotion, as closely as possible, and notice how gradually your feeling about this emotion begins to change in a positive direction. You may first notice the color and size of the emotion changing. The emotion may intensify even more. This is fine. Then it will become weaker or turn into a completely different emotion. Continue to observe this emotion very closely and try to notice whether the shape, color and size of the emotion, as well as its perception, have changed. Continue to observe any changes that occur on their own. - Over time - maybe very soon, maybe not very soon - you will feel a very pleasant feeling that will arise spontaneously. It will definitely arise. At this moment, try to observe this feeling very closely and try to completely dissolve in it. Soon, you will feel a general feeling of lightness and serenity. A mood refining session should last at least ten minutes. If your mind constantly wanders and takes you away, that's okay. This is fine. Simply return to the feeling and resume the process of observation. After which, for about five minutes, just sit or lie down with your eyes closed. This time is needed for any undissipated emotions to dissipate. When you finish, return to the event where you started the exercise. Again, rate your emotions on a scale of ten. You will find that your level of discomfort is significantly reduced or completely transformed into pleasant positive emotions. Practice this exercise at least twice a week and you will notice that over time, stress, fears, anxiety and worries appear in your life much less often, if not disappear altogether..