Self‑Observation: Sit comfortably. Name your current state & emotion aloud.
Current activity: Focus; Emotion: Calm (Awareness 6/10, Energy 6/10).
Identify Polarity: Recognize the desired opposite (Calm).
Willful Transmutation: Affirm your agency. Recall a memory or imagine the target feeling.
Mental Vibration: Repeat the affirmation with breath; let the feeling fill your body.
Sustain & Anchor: Hold for a few minutes; let it color the rest of your day.