Before you begin: Choose one hot trigger you’d like to rewire — a pattern that reliably gets you dysregulated. Then pick one specific moment when it fired, one you remember well. Keep it inside your growth zone: charged enough to work with, not so much that you’ll be overwhelmed. This single episode is the ground for the whole practice. Have your journal nearby if you like, though you can also simply keep your eyes closed throughout.

So find a private, calm place where you can practice in peace for the duration, plug in your headphones, press play, and enjoy.