With many thanks to the two sources in my life that have presented corroborative ideas recently (Johanna Hedge, my energy practitioner extraordinaire and Suzanne Lie, author/channel of Multidimensional News), here is a 16-second process to shift the energy of something that is causing you distress:
1. Feel the emotion, and find where it is being held in your body (where you feel it the most).
2. To the count of 4, inhale, focusing on that location in your body and the emotional energy there.
3. Hold your breath for another count of 4, allowing your entire focus to be in the emotion and in the area of your body where it is held.
4. You will then exhale for 8 seconds. For the first count of 4, imagine the emotion and energy from that emotion being released with your outbreath. For the last count of 4, call Divine Light and imagine it coming in through the top of your head (crown chakra) and filling the space where the emotion was.
Repeat, if needed, and as often as it feels helpful.
And let me know if this works as well for you as it is for me!