I know of four distinct methods of mental and emotional healing yourself.
All four of these methods can be performed anywhere, anytime, but you get the best results by going into a meditative state, and emotionally hyping yourself up that what is happening is real.
The most important thing to know about this: Your subconscious cannot tell what is real and what is delusion, this is why people repress memories and why triggers cause people to panic. This is also what we are going to exploit to make the healing effective.
The basic gist of these is that you're hacking these memories to point towards good energy instead of bad energy.
The sole catch about these, is that you need to directly confront these memories in order to heal them.
It will hurt, but you'll feel better after it. You'll make it.The Ho'oppono
This is a Hawaiian prayer, this is the most simple and straightforward method I know.
First, imagine yourself in the throes of your hard moment, then imagine the moment stopping and everyone stops speaking.
Tell the person associated with that memory the following:
Please forgive me.
I love you.Emotional Metadata Overwriting
This one I learned from a /fringe/ wizard named "khan".
First you need to learn to cultivate love. You do this by imagining getting everything you want. Really hype this up and get into it. Imagine your biggest physical wishes, no strings, no monkey's paw, no bullshit, your wildest dreams, you want it you got it. Also, imagine your biggest emotional wants too, imagine the partner of your dreams, any and all the kids you want, a parent you can hug, a television showing positive news and corrupt assholes in jail. Anything and everything.
Once you get this feeling, remember it, find something to associate it so you can learn to "tap into" that feeling. Now that we understand love, now we get to the weird part, this is why meditation is recommended.
Find an emotionally painful moment for you. Once you get yourself properly hyped into that moment, tap into that love feeling, and then imagine it as a beam of green healing energy, flooding that memory.
smother that memory's bad energy with loveConfession and Forgiveness Exercise
This one is similar to the above one.
Imagine yourself in the throes of a bad memory. then mentally, freeze the moment and transport yourself to a neutral space.
There you and the person you have issues with will confess to each other. Imagine that person confess to and apologize to every single emotionall-bad thing they did to you. After that, accept their apology and hug them.
Then, you do the same thing for them, apologize for anything you feel guilty about, ask for forgiveness and then imagine hugging them.Memory Desaturation
This is my adaptation of an exercise from Swamij.com, a web 1.0-era website with loads of information, but it gets wordwordswords as hell at points.
What we're going to do here is "decolor" your memories.
First, once you're in the throes of that bad memory, imagine it turning black and white. Then, imagine a colored, shining starburst that represents the energy of this memory. imagine touching the starburst, and with each touch it drains of the color, turning greyscale.
My original version of this exercise ended at this point, but I'm continuing it.
At this point, find a color or set of colors associated with the emotion of love, and saturate it with that.