1. Labeling

Feel Part X attacking you, flooding you with powerful, primitive thoughts and feelings. Be aware of how these thoughts and feelings objectify you: how single-minded and one-dimensional you become; how the drum beat of certainty simplifies and reduces what is normally a complex variety of thoughts, feelings, and choices, into one thought, one feeling, one urge. Now label Part X: Push all these thoughts and feelings out in front of you. Say to yourself, “That’s Part X. That’s my enemy.” (Note: Listen to the introduction above to experience a guided visualization to help you identify Part X.)

2. Concentration

Focus all of your attention on Part X. Generate a laser-like intensity that freezes X; pins it down. It is used to shape-shifting and slipping through your grasp—now it can’t. By concentrating on it, you are immobilizing and asserting your mastery over Part X.

3. Fluidity

Forget about Part X. Imagine you start to lose your solidity; let yourself dissolve, like sugar in water, and imagine you begin to flow forward. Relax. Let go of your thoughts and feelings. Let go of your physical body, and instead feel the pure, primal sensation of flowing forward. Imagine that the entire reality around you is melting into a primal state of fluidity. Flow forward together—intermingled with the fluid reality that surrounds you—as if you are molecules of water in a river and the river is carrying you forward.