Last week, I read an article by an HR person, who said that when they are looking to hire someone, besides of course their skills and abilities to perform the job, what they also look for is for them to have the ability to control their emotional state. I found it very interesting that they would want that. The reason they do is to avoid the employee burning out when the job gets stressful.

So, today I would like to share with you how to control your mind and emotions with a visualisation exercise.

The key is to pay attention to your emotions.

Only we know exactly how we feel, nobody else. Even if you share how you are feeling, you can never exactly describe what is going on. Also, there is no guarantee that the person you are sharing with, gets it. So, only you know exactly how you feel.

The way of controlling your state is to avoid things getting worse.

It’s like preventative medicine, so to speak.

What you need to do doesn’t t take long, a few minutes, but try to take your time to do it.

WHEN: I would suggest the end of the day when you are at home.

WHERE: Choose a quiet place. Either at home or even somewhere else.  Go to a room and sit or even lie down, whatever you prefer.


  1. Close your eyes, relax your body and mind.
  2. Pay attention to where in your body you feel something going on. Perhaps it is tightness in the chest, or what seems to be a lump in your throat or even a knot in your stomach.
  3. Once you identify where it is, close your eyes, relax, take a couple of deep breaths to calm yourself.
  4. Then focus on where the tightness is. If the tension feels like it is in your chest, then imagine in your mind someone, or yourself, massaging your chest until the tightness gets looser and looser and disappears. Maybe it feels like a knot in your stomach, then see yourself loosening it up, or undoing the knot until it completely disappears.  For every breath you take, you do this. It the tension feels like a lump in your throat, imagine then there is a light or something there to melt the lump and imagine swallowing it once it has melted, so it is gone.
  5. Then take another breath and scan your body again to see if there is anywhere else in your body where there is tension, where it doesn’t feel quite right. And if there is, visualise removing it in the same way until you are completely relaxed, rested, calm and alert.
  6. Continue until you are ready to face life, until you know you can control your state.

You can do this as often as you need it. You can do it every day, just to get the day out of your system. One, two or three minutes sitting or lying down quietly and in silence.
Deep breaths, close your eyes, relax your body and relax your mind.
Scan your body. If there is nothing, fine. If there is something then focus on it as I explained above until the knots, or the tightness or the lumps disappear.

What you gain from this is you keep the anxiety, the stress, the anger under control.

This way, you learn how to control your mind and emotions.
It is really simple and it doesn’t take a lot of time. You and I both know you can spare that time.
Because the alternative is the burnout and you don’t want that.

Now, if unfortunately, there are too many knots in your stomach, your chest is really really tight and the lump on your throat is quite big, then let’s have a chat. Sign up for a free consultation.
I’d also love if you’d send me a message to let me know how you are going with this exercise.

Here’s a video version of this article:

How to control your mind and emotions
Article Name
How to control your mind and emotions
Discover how to control your mind and emotions with a visualisation exercise, knowing exactly how you feel, in order to avoid things getting worse.
Publisher Name
Regina Hypnotherapy Richmond
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