DBT Self Help
HALF-SMILE WHILE CONTEMPLATING THE PERSON YOU HATE OR DESPISE THE MOST
Sit quietly. Breathe and smile a half-smile. Imagine the image of the person who has caused you the most suffering. Regard the features you hate or despise the most or find the most repulsive. Try to examine what makes this person happy and what causes suffering in his or her daily life. Imagine the person's perceptions; try to see what patterns of thought and reason this person follows. Examine what motivates this person's hopes and actions. Finally, consider the person's consciousness. See whether the person's views and insights are open and free or not, and whether or not the person has been influenced by any prejudices, narrow-mindedness, hatred, or anger. See whether or not the person is master of himself or herself. Continue until you feel compassion rise in your heart like a well filling with fresh water, and your anger and resentment disappear. Practice this exercise many times on the same person.
HALF-SMILE WHILE CONTEMPLATING THE PERSON YOU HATE OR DESPISE THE MOST
Sit quietly. Breathe and smile a half-smile. Imagine the image of the person who has caused you the most suffering. Regard the features you hate or despise the most or find the most repulsive. Try to examine what makes this person happy and what causes suffering in his or her daily life. Imagine the person's perceptions; try to see what patterns of thought and reason this person follows. Examine what motivates this person's hopes and actions. Finally, consider the person's consciousness. See whether the person's views and insights are open and free or not, and whether or not the person has been influenced by any prejudices, narrow-mindedness, hatred, or anger. See whether or not the person is master of himself or herself. Continue until you feel compassion rise in your heart like a well filling with fresh water, and your anger and resentment disappear. Practice this exercise many times on the same person.
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