so you make it clear to your mind that you are watching a movie or what’s happening. now inside your minds eye, shrink the movie down in size and push it further away from you so the movie and it’s contents look smaller and more distant. drain a lot of the detail out of the movie and make the images look more and more faded as you look at it. as the detail drains out of the movie so your just left with a vague outline of what was there notice what has also happened to the feelings that were associated with the movie? have they reduced and faded with 