We often get stuck to a single image of a  person, good or bad. When a person insults you or hurts you, that single negative image of that person gets stuck in our mind. All other past images of that person, good and bad,  remain sort of behind a screen. The result is repeated self-hurting even though you were hurt  only once. We find it almost impossible to dislodge that single negative image and the consequent distress. In such situations, try the following process.

Choose an undisturbed time of about 30 minutes in a quiet place. Sit comfortably with back properly supported (not stooping) or lie down. Close your eyes. Practice one of the modes of ‘focusing on breathing’ for about 15 minutes. Then recall the photo of that person and his negative actions. Let us assume he looks 40 years and shouting abuses. Now close your eyes and visualize how that person’s photo would have looked and how he might have behaved at 39 years. If you don’t know how he might have behaved at this age, imagine freely using your common sense. Next, visualize/imagine  how that person might have looked and behaved at 38 years. Continue this process of visualizing that person ‘s looks and actions till he/ she reaches the just born infant age, lying by the side of his / her mother, eyes closed, breathing happily.

Now compose a video of that person’s actions from all the video bits taken above, from 40 years to an hour old infant. Keep this full life video in your memory. Every time the negative photo or video bit of that person comes into your mind, run this full life video of that person from your memory. Repeat this practice every time you feel negative about that person.

Over a few months of practicing this technique, you will not get stuck in the negative image groove about that person.  You will see that person as a long video play, rather than the single vicious negative slice of his/ her life. No more distress.