5-Minute Inner-Conflict Resolution

Getting Ready


5 minutes


Optional: Journal and pen/pencil

Treatment Modality

Individual and Group


We recommend practicing this activity as needed.

Other helpful topics to use this activity for
  • Building Healthy Communication Skills
  • Developing a Positive Attitude
  • Evaluating Messages
  • Overcoming Fear
  • Social Media and Your Health
  • Stress and Anxiety Release
  • Calming and Destressing

The What

Our 5-Minute Inner Conflict Resolution is a simple technique used in managing your emotions, thoughts, and actions during unexpected challenging events.  You are using your inner voice and inner vision accompanied by a deep breathing technique to make positive, productive decisions utilizing this technique.

Your brain is very selective in what it wants to give its attention to.  It has the ability to focus on what’s important at the moment.  Many events are occurring all at the same time throughout each day.  However, your brain focuses only on the specific events you choose to give your attention to.

Most of us, unfortunately, have created this habit of giving negative events in our lives most of the attention. These negative events can be a comment or a statement or a remark or a piece of uninvited advice or uncomfortable action made towards us.

When these conflicts occur, we naturally experience negative emotions and feel stuck. These negative emotions cause us to continually think about these conflicts and keep replaying its memory in our minds. Each time we replay the event in our minds, we are re-experiencing and reliving the pain of the past event.  As a result, we find ourselves over-reacting, over-thinking, over-stressing, and exaggerating these conflicts. Over time, this habit of holding onto negative memories of the events make its permanent home in your attitude and behavior. In other words, the negative emotions will become part of your belief system and in turn behavior system. It will make you physically and mentally feel bad about yourself and affect your self-confidence long-term.

It is imperative for you to understand that: life will always bring challenges our way. You cannot control what people will say, think, and feel about you. The only control you have is your behavior and actions taken towards conflicts within you. It is how you perceive conflicts, deal with them, move forward that will bring you joy, happiness, and desired results.

The How

So, how do you break this harmful habit of constant analysis, replaying, anger, resentment, and negative self-talk?  Simple!  Use the super awesome 5-Minute-Inner Conflict Resolution!  With enough practice, you’ll train your mind and body with 5-Minute-Inner Conflict Resolution to overcome any type of conflict or unfortunate event. You see, at Beyond Development we believe in developing techniques that give long-term and permanent results rather than temporary results. What makes any skill permanent is actually ‘practice’ unless of course you are a prodigy and can pick up a skill without any practice. Our technique teaches you how to turn a negative event, emotion, thought into a positive and productive one for your benefit in just 5 minutes. Woohoo! How does it do that? Well, we combine positive self-affirmation, breathing, and quantum disconnecting techniques to resolve a conflict or negative self-talk in our minds!

Let's Begin

You can use this technique any time you find yourself having a difficult time dealing with any situation or person at home, school, social event, work. Here, you are taking 5 minutes to achieve all the steps. It may take you much longer in the beginning, and that is okay. As long as you stick with these steps, you will get amazing results.

Also, you are using your quiet voice in your mind for this exercise; in other words, you are not talking out-loud at all at any point in this practice.

  1. When you catch yourself focused on the negative event at hand, take two slow and long deep breaths. Extend your belly during inhale and exhale through your mouth.
  2. Close your eyes and ask yourself the following 5 questions:
    A. What am I feeling and thinking?
    B. Where in my body am I feeling this discomfort?
    C. How are these thoughts and emotions helping me feel good about myself?
    D. How are these thoughts and emotions helping me grow and be healthy?
    E. How can I be compassionate and empathetic about this event?
  3. Once you have answered the questions above, here is how to resolve your inner conflict for:
    A.  Close your eyes. With your index and middle fingers in your LEFT hand, tap three times the spot in between your eyebrows.
    B. Imagine a white writing school board in front of you.
    C. In your mind, imagine placing all the negative things you have just experienced, heard, felt, thought on that board.
    D. Imagine you have a big eraser pad for the writing board in your RIGHT
    E. Erase the board with your right hand by erasing in a circular motion to the LEFT.
    F. Say “Erase, erase, erase!” using your quiet voice in your mind.
    G. You repeat the steps E and F for two more times. That is a total of three times so far.
  1. Once you have erased all the negativity off your board, say the statements below in your mind:

I am properly, completely, deeply, and permanently disconnected from this negativity now. My heart, mind, and body are properly cleansed and disconnected from this event now. It is no longer part of now.”

  1. On the whiteboard, place all the kind and positive things you would like to feel and think about yourself.
  2. Place your hands on your heart if you can or bring your attention to your heart and repeat these statements three times:

I am not these negative thoughts and emotions. I value myself. I love myself. I am worthy of love. I forgive myself. I let go of this negativity now.”

Provided in the following pages is an example of this activity.