Use The "Polarity Processing" & "Squares" Techniques

Here's How:

1. The time to use this technique is when you've been "triggered" - pulled out of your "center" by some event - and are now spinning in mental or emotional reactivity. So the first step is to notice when this has happened.
2. Sit down with a couple pieces of paper and a pen, and - for five to ten minutes - write, in a completely uncensored way, about what has just happened: how it makes you feel, the thoughts you're having about the situation, etc.
3. Now go back and underline the words (or short phrases) that seem to be the essence of the situation and your reaction to it. These will probably be words describing emotions, such as: angry, afraid, sad, devastated. They might also be words describing mental states, such as: betrayed, victimized, tyrant, oppressed, abused, confused.
4. Next, on a new sheet of paper, copy - in a vertical column down the left-hand side of the page - the words that you've underlined.
5. Now comes the most important step: For each of the words that you have written, ask yourself the question "what would be the opposite of this" - in this particular situation? Write these "opposites" next to their corresponding words. So now on your page you'll have two columns of words: one comprised of the words drawn from your first paragraph, and a second which are the opposites of those words.
6. Now, as you sit quietly, acknowledge to yourself that both sides of each and every polarity exist within you. Most likely, one side has been "unconscious," but now you're making it conscious, which will allow the energy bound in that polarity to once again flow.
7. In whatever way works for you, ask for assistance from the unseen realms (from your guides or angels or "higher self" or "Buddha Nature" or whatever) to release the energy bound in these polarities. Sit quietly, in a receptive mode, for a couple of minutes - just noticing what you feel.
8. If you'd like to take the process one step further, you can work next with the "Squares" technique. To do this, choose one particular polarity (set of two words) that seems particularly potent - that your intuition tells you is kind of like the "lynch-pin" of the situation. For example, let's say that I choose "abandoned/rescued" as the polarity I'm going to work with.
9. Now use your pen to divide a clean piece of paper into four squares. In this next step, we're going to "cross" the polarity that we've chosen, with the polarity: fear/desire. In many spiritual traditions, this "fear/desire" polarity of mind has been identified as the root cause of suffering.
10. At the top of one of your four squares, write "fear of {the first half of your polarity}" So, for instance, I would write "fear of being abandoned." At the top of another square, I would write "desire to be abandoned." At the top of the third square I'd write "fear of being rescued" and at the top of the final square, "desire to be rescued."
11. Now, acknowledge that all four of these states of mind exist within you.
12. Next, fill in each of the four squares with words or phrases which describe each of those four states of mind: what comes up for me when I think of my "desire to be rescued," etc.? Very likely, there will be one or two squares which feel really difficult to do. You'll think: I don't have this fear (or desire) within me! If this happens, you can use this trick: ask yourself "why would anyone have that fear or desire"? Making it a little less personal in this way often opens up space for us to see it more clearly.
13. Once you've filled out all four squares, sit quietly again, ask for support from the unseen realms, open to release the energy bound in the square, and notice how you feel.
14. For a more detailed description of the "Squares" technique, please follow the link below.