Choose your memory. Before you start, think of a memory that feels upsetting or painful. You don't have to think about it deeply — just know which one you're working on. That's the distress you'll be releasing today.

Micro-activation. Each round starts with a quick, gentle glance at the memory. Don't dwell on it. Don't worry if it feels fuzzy or unclear — that's okay. Just a brief moment of "yes, that one."

Find the distress. Look at the shape on the screen. That shape represents the distress from your memory.

Tap to contain it. When you're ready, tap the shape. A glowing orb will appear and pull the distress inside. Watch it get contained. The distress is now contained.

Watch it go. The orb carries the distress toward the horizon and disappears. Watch it become a tiny speck far away.

Calm Scene & 5 Blinks. Your calm video begins. Look at every detail. Imagine the smells, the sounds, the feeling of really being there. Five slow blinks will occur. Keep watching throughout.

Five rounds total. This whole cycle happens five times — with the same memory each time. You don't need to feel anything special or track how it's going. Just trust the process and let it work.