Murder Your Abstract Self

(A visualization exercise)

I want you to visualize a future event. Something in the future that you might be worried about or fear. Picture it clearly. Get as many details as you can.

I bet this feels horrible.

Now I want to introduce you to someone you may never have truly met.

I want to introduce you to the main character in that mental movie.

This character is usually some version of you. This is true of past stories as well as future stories, there is a character in those stories that feels like you.

It’s not you.

It is an abstract version of you that your mind creates to visualize these scenarios.

It’s not you.

You are the person in the present moment having those thoughts.

Now I’d like to do another visualization. This time I want you to dream up an even worse scenario for that abstract character. Whatever the mind has created, double down. Homeless? Now you’re homeless with cancer and a day to live. Loss of a loved one’s affection? Now, no one loves you and you smell funny.

If you lean into these stories it hurts even worse!

Fear not, we’re getting somewhere I promise.

Now let’s go for broke. Picture that abstract character in a rocket ship. It’s strapped to the tip of it. Visualize the countdown… 5….4….3….2….1…. Blast off!

Visualize it leaving Earth’s atmosphere and heading directly toward the sun.

Watch the abstract character squirm and try to break free to no avail.

Watch the dread on the character’s face as it realizes it’s doomed.

Then plunge the whole rocket into the sun and watch it vaporize.

Now, look around the room, and at your body and see how much damage this caused to you. To YOU not the abstract character, they’re vaporized.

See if the worst-case scenario you can dream up for your abstract self does ANY harm to you whatsoever.

I’ll wait while you check… … … …

Any harm?

That’s because that character is fake. It’s not you.

You needn’t fear any rumination or memory, while they are happening you are safe and sound.

In fact, in order to be ruminating or worrying you have to be safe to do it.

Let go of identifying with that abstract character, just for a minute, and see how it feels.

Then, by all means, don’t stop.