Since writing about memory reconsolidation here, I’ve learned to explain it more simply, as follows. Your brain is a prediction machine. If one of its predictions fails, a four to five hour window opens, in which you may install a new one. To do so, repeat the prediction error, in this time frame, at least three times. You can try this at home. 

This exercise is for those of us gummed up with nastiness from childhood. Sit or lie down in a comfortable place, close your eyes, and listen to this roughly 8 minute video.  

If you experience emotion or insight during the exercise, then wait 30-60 minutes and repeat it. Wait another 30-60 minutes and do it a third time. Again, for maximum effect, this should be done at least 3 times within 4 hours. 

I know this process can work, because I underwent a complete EEG brain scan a few days before, and a few days after, doing this exercise as outlined. The latter scan showed improvements in power and speed across the board, at some sites by as much as 300%.