1. Identify the category of “other” you are going to practice with.
2. Identify negative thoughts or assumptions that go through your mind when you encounter or imagine encountering someone in this group, especially perceptions of danger.
3. Identify several positive thoughts to use for the juxtaposition, especially thoughts or assumptions associated with safety: qualities such as being kind, generous, hardworking, and practical.
4. As you encounter (or imagine) a member of this group, repeat your positive thoughts. Keep repeating them until you notice a shift in your current perception of this person. Notice whether the original negative perceptions come up less frequently or begin to fade into the background. Continue repeating this practice until these positive thoughts automatically come to mind when you encounter someone in this group. As you experience success with this tool, practice it with different groups, using different perceptions and messages.

— Linda Graham in Resilience