The Container Exercise

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1. Practice slow bilateral stimulation: this can be tapping alternate shoulders or knees with your hands, watching a light move from one side of your vision to the other, holding vibrating buzzers in each hand, or listening to sounds that play in alternate headphones. Find which was is most comfortable, and follow your therapist's instruction for when to incorporate this over the following steps. 

2. Create Your "Container": In your imagination, allow the perfect container to come to mind. It should be big enough and strong enough to hold your emotion, etc. It could be a box, a pirates chest, a shipping container, or anything that’s secure. Picture it clearly, noting its size, colour, texture, weight.

3. Transfer to the Container:  Imagine moving the thoughts, emotions, sensations or memories into the container where they will be stored safety and securely. This can be a simple process like downloading them from a computer onto a memory stick that then can be put in the container.  It could be a magical process like a self-writing book detailing your story that fits perfectly in your container. Visualise this process, seeing them being stored safely inside.

4. Secure the Container: Once everything uncomfortable is  inside, securely close and lock the container. Imagine the sound of the container closing, the process of making it more secure. You can use duct tape, chains, rope, glue, pad locks... MI5 voice activated locks! Whatever comes to mind, its yours to create. Visualise the action of securing your container, knowing that these emotions are contained and can't escape. 

5. Somatic Linking: Notice what you observe in your body as the container is securely closed. Acknowledge the sense of relief and safety in knowing that you have a designated space for these emotions when you need it.

6. Visualise the Safe Storage: Picture your container in a safe and protected space where no one but you can access.  This could be in a turret of a castle with a moat, a cave, outer space or at the bottom of the deepest part of the ocean. We don't need to be able to call the container back again to be able to process wha t is inside in the next session.

7. Practice Self-Compassion: Be gentle with yourself throughout this exercise. Acknowledge that it's okay to set aside difficult emotions temporarily. You can address them when you feel ready and supported.