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Instructions

"Remember to rub and yawn.

"Reach to your topic. Thank you.

"Withdraw from your topic. Thank you.

Reach:
"Reach to your topic" means sort of mentally feel for it, look at it, or contact it in some way. This can include fully embracing it if you can, but does not have to. If the topic is traumatic, "reach to it" can be as slight as thinking of looking at it but not really bringing it to mind at all, if that is the best you can do. The idea is to get as close as you can without it being TOO uncomfortable--but if it is not in the least uncomfortable then you should get closer until it starts to be so.

It's usually useful to reach for different parts of a topic as you repeat the commands, but if there is some adverse reaction from reaching to one part continue with that same part until the reaction has "flattened" (desensitized).

Withdraw:
"Withdraw from your topic" means sort of mentally back away from it, put your attention on something else, get further away from it in some way. Even if you have already sort of bounced off it in the "Reach" step, still try and get further away from it in the "Withdraw" part.

Aloud:
When you have done either of these steps, you may find it useful to say something aloud, perhaps "Yes", even if it seems silly at first.

Moving On:
If your topic was traumatic, you could consider this reach and withdraw procedure completed when you feel up to using a more thorough procedure to address and discharge the harmful energy from it.