A "general cleaning" of the Subconscious

In the previous chapter, we conducted a self-diagnosis. This was a very important, though perhaps not easy, step. To admit that uninvited guests have settled in your inner "house" and that all the "settings" have been knocked off-kilter towards negativity requires considerable courage. But now that the diagnosis has been made and the enemy, as they say, is known by sight, we can move from theory to the most important part – the practice of "healing".

In this second step, we will not directly "fight" the "Dark Forces." That would be like trying to catch the wind with your hands – pointless and energy-draining. Our strategy will be much wiser and more effective. We will begin to purposefully change the environment itself within our Subconscious. We will stop generating "food" for them and will start systematically filling our inner world with such powerful positive energy that it will become simply unbearable for the "Dark Forces" to be there. We will conduct such a "general cleaning" and "renovation" in our inner "house" that they will be forced to leave it on their own, unable to withstand the purity and light.

How do we do this? Through conscious and regular integration of actions that bring you positive emotions and new experiences. It’s important to understand: simply deciding "not to think about the bad" won’t work, as we’ve already discussed. We will act through the physical level — through real activities, hobbies, and sensations that compel your Subconscious to shift from dwelling on negativity to processing new, positive information.

Important: At this second step, you need to physically identify, recall, and pinpoint the activities and hobbies that evoke positive emotions and sensations for you — without harming your health. Since we are all unique, this list must be strictly personal. What brings joy to one person may leave another indifferent or even irritated.

To achieve this, we will assemble your personal "healing arsenal," consisting of "light artillery" for daily defense and "heavy artillery" for powerful breakthroughs.

First, you need to compile a list of simple, accessible, and personally enjoyable activities that can provide you with small but steady doses of positive emotions. These are your daily amulets, your protective charms. Their purpose is to create a constant background hum of positive vibrations, disrupting the Dark Forces' ability to maintain a stable connection with you. Think of it as daily hygiene for the soul.

Since we are all different, you must create this list for yourself. Don’t focus on what’s "common" or "trendy." Seek what resonates with you. Here are a few ideas for inspiration:

• Culinary Pleasures: A morning ritual with aromatic coffee or tea, preparing a favorite dessert, experimenting with new recipes, tasting unusual foods, creating beautiful table settings even for an ordinary breakfast.
• Media Therapy: Watching beloved films or series (especially comedies and inspiring stories), listening to uplifting music, or immersing yourself in audiobooks with captivating plots.
• Reading: Dive into a book that genuinely enthralls you (not one you "should" read); revisit a favorite film or series that warms your heart; browse colorful photo albums or art books.
• Digital Detox & Content: Avoid negative news and instead watch travel or nature channels, or enjoy compilations of funny and adorable animal videos.

• Water Rituals: A relaxing bath with aromatic oils, an invigorating contrast shower, swimming in a pool, visiting a sauna, or simply splashing cool water on your face during moments of tension.
• Physical Activity: Morning exercises to your favorite music, dancing (even solo at home); leisurely biking or rollerblading in the park; a peaceful walk through the forest or along charming city streets.
• Creativity & Hobbies: Playing the guitar, drawing or coloring, embroidery, knitting, model-building, tending to houseplants.
• Nature Connection: Mini-gardening on your windowsill, growing herbs or microgreens, caring for indoor plants, birdwatching, short trips to a nearby park, watching sunsets and sunrises.
• Pleasant Socializing: Calling or meeting a friend whose conversation leaves you feeling lighter; spending time with relatives you enjoy.
• Small Physical Joys: A DIY foot massage, applying fragrant cream or oil, using natural scrubs, brushing your hair with a special brush, stretching tense muscles.
• Playful Moments: Puzzles that give a sense of achievement, card games, board games with pleasant company, short mobile games that bring genuine enjoyment (without causing addiction).
• Micro-Adventures: Exploring a neighboring district’s streets, visiting a new café or shop, discovering unique architectural details in your city, taking an unusual route to work.
• Simple Meditative Practices: Three minutes of mindful breathing, cloud-gazing, listening to nature sounds, handling smooth stones or seashells, watching candle flames.

A crucial note: For these "amulets" to work, you must constantly vary and refresh them! Remember: the Subconscious thrives on processing NEW information. If you rewatch the same film ten times or walk the same park path every day, the effect will fade over time. The Subconscious will grow accustomed, and the novelty — along with the bright positive response — will disappear. So strive to diversify your daily rituals.

Why This Works?

Pleasant sensations and emotions help the Subconscious interrupt the flow of negative thoughts, even briefly, forcing it to switch to processing new information. This allows you to periodically "disconnect from the network," like that mobile phone, disrupting the stable connection with the Dark Forces.

Moreover, positive emotions help deplete the energetic charge of negative events currently circulating in your mind, which sustains the Dark Forces’ link. Imagine each positive experience as a bucket of water poured onto the bonfire of negative thoughts they so diligently maintain in your thinking.

However, for complete "extinguishing" the campfire, daily rituals alone may not suffice, especially in early stages when their influence is still relatively weak. They should absolutely be part of your life, ideally daily, but for more significant impact, we’ll need "heavy artillery".

In particularly advanced cases, when you're deeply "stuck" in a "black streak," the previously mentioned activities might not elicit much of a positive response. This is normal. It means that the level of negative energy is so high that "light artillery" is no longer enough. In such situations, we need to move on to "heavy" tools — to stimuli embedded in us by evolution itself. They can "break through" the armor of apathy and almost forcibly initiate positive reactions in the Subconscious, bypassing resistance, whether you want it or not. Here are the most powerful of them:

1. Contact with Animal Babies and Young Animals

Play with small puppies, kittens, or other animal babies. Visit friends who have such pets, or go to animal shelters. Bring treats with you and spend time playing specifically with young animals.

Our Subconscious is evolutionarily programmed to react positively to newly emerged life, especially when the babies are clearly happy to see you and seek contact. This activates ancient mechanisms of care and protection, triggering the production of oxytocin and other "happiness hormones".

An important caution: try not to acquire animals for your home permanently if you don't have a deep love for them. Over time, your Subconscious will adapt, get used to them, and they will no longer evoke such vivid positive emotions. Moreover, they might start to irritate you: when they relieve themselves in the wrong place, wake you up early in the morning, or demand attention at an inconvenient time. Therefore, be careful. Sometimes it's easier to periodically visit shelters or friends with pets than to take on permanent responsibility. You should only get an animal if you genuinely love them — then it's truly a good decision.

2. Interaction with Infants and Small Children

Visit relatives or friends who have small children. Even simply observing infants activates the "baby-face effect" in our Subconscious: large eyes, chubby cheeks, small facial features — all these signs trigger an innate mechanism of tenderness and care. Even the grumpiest person will involuntarily smile if an infant reaches out to them or gives a toothless grin.

This effect is so strong that it's even used in the design of cartoon characters and toys to elicit sympathy from us. This is no accident — our brain is literally "programmed" to react to children's facial features with positive emotions.

3. The Healing Power of Water

The lapping of waves, the gurgling of a stream, the roar of a waterfall — all these sounds have a calming effect on us. Our ancestors survived near bodies of water. Water is a symbol of life, purity, safety, and tranquility. The sounds and sight of flowing water have a powerful soothing and healing effect on our Subconscious.

Visit natural places near water, especially where you can hear the sound of waves or the gurgling of a stream. This will give your Subconscious the opportunity to enjoy (on an almost reflexive level) familiar sounds that have been associated with safety and well-being for hundreds of thousands of years.

Even if you can't get out into nature, you can create a mini-ritual with water at home: fill a bathtub, light candles, and fully immerse yourself in the sensations; install a small indoor fountain; listen to recordings of nature sounds with the sound of water.

4. The Magic of Fire

For thousands of years, fire meant warmth, protection from predators, cooking, and the center of the community. Just like water, our Subconscious reacts to fire in a calming and positive way. A bonfire in nature — whether at a dacha or in the forest — has a particularly strong effect.

Sitting by a bonfire is humanity's oldest social ritual. Observing the dancing flames puts the brain into an almost meditative state, reducing the activity of the brain regions responsible for anxiety and worry.

If it's not possible to light a real bonfire, alternatives include a fireplace, candles, or even a video recording of burning fire (although the effect will be significantly weaker).

5. Hunting Instinct: Shopping and Acquisitions

Visiting stores and acquiring new things can be a powerful positive stimulus. Our brain is evolutionarily programmed to derive pleasure from "prey" — this is an echo of ancient hunting instincts. The very process of searching, choosing, and finally "capturing" the desired item activates the reward system in the brain.

However, caution is necessary here. You must have available finances that you don't mind parting with. If you don't have enough money and start spending it thoughtlessly, it will subsequently lead to even greater negative experiences.

It's important to understand: the value of this experience lies not in the purchases themselves, but in the process. It's a kind of "hunt," and our brain reacts positively to this process. The "prey" itself won't cause long-lasting joyous emotions — our Subconscious quickly gets used to it.

It's better to spend several days Browse different (and they must be different!) stores and at the end acquire a small item as a symbolic reward, rather than spending all your money, feeling happy for one day, and being left with debt. Remember that the Subconscious will neutralize the influence of positive emotions from purchases within a few days, filing away information about these acquisitions "in its place".

Your spending should not exceed your means. When buying something, you must be sure that you'll have enough money for a comfortable existence until your next paycheck. And importantly, don't visit the same stores regularly; remember the novelty factor.

6. The Grandeur of Nature

Contemplating mountains, the starry sky, an endless field. When we see something vast and eternal, our Subconscious instinctively "switches scale." Our personal problems begin to seem less significant, minor, and fleeting against the backdrop of nature's grandeur. This is a powerful way to "reset" the exaggerated significance of negative events. For example, climb to the highest point in your city and look at the view from above – you will be pleasantly surprised!

7. Handicrafts and Creativity

Clay modeling, drawing, woodworking. When we create something with our hands, we enter a special state of flow. The Consciousness becomes silent, giving way to a direct dialogue between the Subconscious, the body, and the material. This is a powerful therapy that helps to "reboot" a repetitive thought process.

• Sunlight and Natural Light: Our body is evolutionarily attuned to the cycles of day and night. Sunlight stimulates the production of serotonin — a hormone associated with a good mood. Spend more time in natural light, especially in the first half of the day. Even 15-20 minutes in the morning sun can significantly improve mood and sleep.

• Physical Contact and Touch: Humans are social creatures, and touch is critically important for our emotional well-being. Hugs, massage, even a simple handshake stimulate the production of oxytocin, which reduces stress levels. If there's no opportunity for human contact, even stroking a soft blanket or contact with pleasant textures activates sensory receptors.
• Rhythmic Movements: Walking, swimming, swaying, dancing — rhythmic movements calm the nervous system. This is because our brain evolved in conditions of constant movement, and certain rhythmic patterns signal safety to it. Even simply rocking in a rocking chair can reduce anxiety.
• Laughter and Humor: Laughter is a powerful mechanism for releasing endorphins. It not only reduces the level of stress hormones but also strengthens the immune system. Look for opportunities to laugh: comedy shows, funny videos, jokes, spending time with people with a good sense of humor.
• Deep Breathing and Lung Expansion: Deep breaths signal safety to the brain, activating the parasympathetic nervous system (responsible for relaxation). Our ancestors breathed deeply only in safe environments — in danger, breathing became shallow and fast. Five minutes of deep, conscious breathing can significantly reduce stress levels.

• Music and Rhythmic Sounds: The human brain is extremely sensitive to music. Certain rhythms and melodies can instantly change our emotional state. Music with a frequency of around 60 beats per minute has a particularly strong effect — it synchronizes with our heartbeat at rest.
• Scents of Nature: The smells of the forest, the sea, freshly cut grass, certain flowers, and herbs activate the brain's limbic system, which is associated with emotions and memory. Evolutionarily, pleasant natural aromas were associated with safety and fertility. Even short exposure to natural aromas can significantly improve mood.

There is another crucial aspect of this "general cleaning". Besides adding new positivity, we need to eliminate old sources of negativity. We are talking about those unfinished matters that constantly hang over you like a sword of Damocles, poisoning your life with their silent reproach.

These could be any obligations you were supposed to fulfill but constantly postponed: neglected documents, a promise made to a relative, minor home repairs, an unpleasant conversation, a visit to the doctor. Each such matter is a small "energetic vampire". It constantly reminds you of itself, creating a background feeling of guilt, anxiety, and self-dissatisfaction. This continuous mental noise is ideal "food" for the "Dark Forces," supporting their presence in your Subconscious.

It is important to understand: the "Dark Forces" love this state. Laziness and procrastination, which prevent you from completing these tasks, are their favorite tools. They will "plant" thoughts like: "I'll do it tomorrow," "it's not that important," "I don't have the strength now".

What to do? Conduct a review and start acting.

1. Make a list. Honestly write down all the matters that are "hanging" over you and causing tension.
2. Do not try to do everything at once! This is a trap. Trying to clear all the "debris" at once will lead to overload and, most likely, to failure, which will only cause a new round of self-flagellation.
3. Choose one, the simplest task. Find a task on the list that requires minimal effort, and just do it. Show willpower.
4. Feel the relief. By completing even one such task, you will feel an incredible surge of energy and a sense of pride in yourself. It's as if you've taken a heavy backpack off your shoulders. This is a powerful positive signal for your Subconscious: "I am in control of the situation. I am the master of my life".

Gradually, step by step, clear this "debris". One task every few days or even a week. The main thing is not to stop. Every completed task is another "channel" through which your energy was leaking, now permanently blocked. This is the most important part of freeing yourself from mental burden and reclaiming your power.

Perhaps you thought to yourself just now: "I used to have hobbies, but I abandoned them." Why does this happen? Because when you get hooked by the "Dark Forces," your hobbies that bring positive emotions become a direct threat to them. They prevent them from fully settling in your Subconscious. Therefore, the "Dark Forces," using your own hands, through "planted" thoughts ("no time," "no money," "I'm too tired," "this is no longer interesting"), gradually push everything that brings joy out of your life, immersing you in a gray daily routine.

Recall those "settings" in the Subconscious that we discussed in the previous chapter. The "Dark Forces" have gradually reconfigured your inner "gears" so that you become "walking negativity".

Look at your life from the outside, and you will see that only routine, everyday worries, and absolutely nothing new remain in it — as well as a whole bunch of excuses in the form of thoughts about why this happened, or why you supposedly like the current state of affairs. This is a typical picture of a person under the influence of the "Dark Forces".

That is why you need to consciously and forcibly shake off this routine and start adding something new or well-forgotten old things into your life. Initially, many of these activities may not bring vivid emotions, especially if you are in deep apathy. But even if they simply bring you into a neutral state, stopping the flow of negative thoughts, even for a while, — that is already a huge victory!

Pay attention to moments when you experience a feeling of boredom or longing for certain places, people, or activities. These are not just random emotions — these are valuable signals from your Subconscious, a kind of hint about where you can find sources of positive emotions.

If you suddenly catch yourself thinking: "I haven't been to the mountains / to the sea / to that cozy cafe in a long time" — this is not just a memory. Your Subconscious is literally pointing to a place where you once experienced positive emotions and where you can experience them again. The same applies to people: if you miss someone, perhaps communicating with that person truly filled you with energy and joy.

Do not ignore these signals. The "Dark Forces" will try to drown them out with phrases like: "Oh come on, it's too far to go there" or "He/she is probably busy, don't bother them". But it is precisely such moments of longing that often point to those very "hints" that a powerful positive emotion is "anchored" for you in that very place.

Make a list of places, people, and activities that you periodically miss. This is your personal map of positive energy sources. Start consistently visiting these places, renewing contact with these people, and returning to these activities — and you will see how quickly your emotional state begins to change.

A key point: we cannot consciously control our thoughts for a long time. A maximum of 3-5-10 minutes, and then you will return to negative reflections again, without even noticing the transition. We have already discussed this in the section on the Subconscious and the nature of thoughts.

And this means that any of your attempts at the level of Consciousness to simply order yourself: "Don't think about bad things!" — are doomed to failure. No matter how hard you try, you will not be able to force yourself with willpower to avoid "rumination on" negative thoughts in your head for a long time.

That is why it is so important to find interests or hobbies that will physically force the Subconscious to switch from "grinding" negative thoughts to a neutral state or positive emotions. It's like pressing a "reboot" button. This will help to more quickly dissipate the negative energy charge in your Subconscious, replacing it with positive experiences.

Don't forget to also give your Subconscious new places, routes, and impressions. Processing new information and "packaging" it — is a favorite activity of the Subconscious, which it performs with special attention. Knowing this feature, we must deliberately use it as a kind of "vulnerability" of the system. However, do not choose places that you clearly dislike. It is better to visit those that evoke at least a little interest — give your Subconscious a chance to get acquainted with them, and it will thank you with positive emotions.

The Principle of Replacing Negativity with Positivity

Imagine this situation: you lost your expensive phone and are very worried about it. But on the way home, you suddenly find one million dollars in a box. Believe me, your sadness would vanish in an instant, and your joy would be boundless.

Of course, this is an unrealistic scenario, but as an illustration of the mechanism of emotion replacement, it works perfectly. The negative significance of losing the phone would instantly be overshadowed (faded, expended) by finding a large sum of money. That's how positive moments work — they extinguish the negative charge, replacing it.

The more positive moments you can bring into your life, the faster you will break the stable connection with the "Dark Forces" and free yourself from their influence.

Overcoming Resistance

Be prepared for the "Dark Forces" to actively hinder your new actions, trying to keep you in your usual daily routine. They are not interested in you starting to apply the described methods, adding new information or activities that bring a positive response to the Subconscious.

But if you have a sincere desire to change your life, to get out of a prolonged "black streak," you will certainly find the strength to overcome this resistance and start acting, gradually cleansing your Subconscious of their influence.

Remember: a simple solution at the level of Consciousness "to forbid yourself from thinking about bad things" will not help — this is an absolutely useless technique. Only concrete actions on a physical level, hobbies, and new impressions will help you turn the situation in your favor.

Having gathered the entire arsenal of tools that evoke pleasant emotions in you, distribute them throughout the week so that each day brings a new event or activity. It is extremely important not to repeat them too often! Remember that our Subconscious loves novelty or "forgotten old things". Daily repetition of the same hobby will lead to its devaluation and reduced effectiveness.

Create not just a list, but a real schedule for the week, where each day is a new small adventure or a pleasant ritual. Novelty is your main weapon!

Here is an example of such a schedule:

• Monday: Visit an animal shelter — play with puppies, help care for them. In the evening — 15 minutes with your favorite book and a cup of aromatic tea.
• Tuesday: Go shopping not for purchases, but for "hunting" — choosing beautiful things, trying them on, enjoying the process. A small purchase as a reward. In the evening — watch a new episode of your favorite series.
• Wednesday: Visit relatives — grandparents or friends who are genuinely happy to see you. Joint tea party, sharing news, heartfelt conversation. At home — an aromatic bath with essential oils.
• Thursday: An exploratory walk to new places in your city — a park you've never been to, an unfamiliar area with interesting architecture. Photographing unusual details. In the evening — five minutes of meditation with deep breathing.
• Friday: Culinary experiment — cooking a new dish according to an interesting recipe. Beautiful serving, enjoying the process and the result. In the evening — 10 minutes of stretching to calm music.
• Saturday: A trip to the water — the sea, a river, or a lake. Contemplating the surface of the water, listening to the sounds of nature, meditative observation of the waves. At home — drawing your impressions of the day (even if you "can't" draw).
• Sunday: A trip out of town, to the forest or park. A picnic, a bonfire (if possible), observing the fire, enjoying the forest aromas and sounds. In the evening — planning the next week, filled with new positive moments.

This is just a template. Fill it with your activities, alternating between "light" and "heavy artillery". Your task is — through physical actions — to help the Subconscious forcibly switch to processing new, and preferably positive information.

Remember this important point once again: Your task is through physical actions to help the Subconscious forcibly switch to processing new, and preferably positive, information.

As we said, positive events, especially strong ones, are able to instantly "extinguish" or "overshadow" the negative charge from old problems festering in your Subconscious and poisoning your life. But the opposite is also true: a large number of weak positive events can also gradually change "minus to plus".

It is also important to include work with unfinished business in your plan. Allocate one day a week (for example, Saturday morning) when you will deal with one specific task from your list of "debts". Do not try to do everything at once — this is a sure path to disappointment and a return of negative emotions. Gradually, step by step, you will free yourself from this burden, receiving a dose of positive emotions each time you complete another task.

And last but not least in this section. None of the above tools will work to their full potential if you do not ensure quality, sufficient sleep. Sleep is the foundation of your mental and physical health.

Modern scientists have proven that it is during sleep that our brain "cleanses" neural connections of toxic waste products and "reboots" the emotional system. If a person is chronically sleep-deprived, their ability to self-control decreases, emotional reactivity sharply increases (meaning they become more irritable, anxious, and vulnerable to negativity), and the ability to perceive positive moments decreases.

A sleep-deprived brain simply cannot appreciate the beauty of a sunset or the joy of meeting a friend. In fact, lack of sleep makes us much more vulnerable to negative thoughts and emotions — precisely what the "Dark Forces" are aiming for!

Therefore, make healthy sleep your priority:

• Try to go to bed and wake up at the same time.
• Create a comfortable sleep environment: a cool, quiet, dark room.
• Avoid bright light (especially blue spectrum from screens) 1-2 hours before bed.
• Develop a calming evening ritual: a warm bath, reading, light stretching.
• Limit caffeine intake in the afternoon.

Good sleep is not a luxury, but a necessity in your struggle to free yourself from the influence of the "Dark Forces". It is the foundation upon which all other practices are built.

To summarize: By following these recommendations, you will begin to systematically destroy the "favorable environment" for the "Dark Forces". Initially, their connection with your Subconscious will become intermittent, and then, deprived of constant nourishment, they will be forced to completely "disconnect" from you. You will gradually shake off the dust of your past life, begin to "come alive," and your life will inevitably improve.

But cleansing your "house" of uninvited guests is only half the battle. Now that the Subconscious is free from destructive influence, it is ready to become your most powerful ally in building a new, happy reality. How do you give it the right direction? How do you teach it to work for creation?

This brings us to the next, inspiring stage of our journey. Let's move on to the section: "Step 3 – Dream".