Let change your attitude first
All negative emotions come from the same place as positive emotions come; senses and mind. There are five senses that collect objects from outside of the world and thereafter mind store to that all kind of sensual things. Finally intellect decides what kind of object this is. If it decides positive then you get relaxation otherwise get hurt. The main thing is attitude; there are no positive and negative role of senses and mind. Mind and senses cannot decide that what should do. They are not authorized to decide what it should be. Only the intellect’s attitude decides it. If it is useful for intellect then it is good otherwise bad. For changing our attitude in a positive way, we must do some exercise.
Let start with anulom-vilom pranayam and thereafter visualize whole nature of the body and mind. Now you should visualize your body, breath, senses, mind and finally attitude.
“when prana is inhaled through the left nostril then it must be exhaled from others. When it is inhaled through right nostril then it is must to exhale through others.” Within three month it purifies all nadis.
Sit straight in any meditative pose except vajra asana, close your right nostril with right hand thumb and breathe slow, long and deep in and breathe out from other right nostril. Now inhale again from right nostril with left nostril closed, and exhale from other left nostril. This is alternate breathing. In the beginning, when practitioners breathe in, lungs should be expanding fully with effort. Avoid making effort in exhaling. After some time, make effort in exhaling too.
Yogis believe that this exercise will clean and rejuvenate your vital channels of energy, thus the name nadi sodhana (purification of nadis or channels). Both side hemisphere of brain get activated.
Visualization of self
Sit straight in a comfortable meditative pose; if not possible then lie down straight on the back with relaxed and closed eyes. Except eyes, another four senses are free to accept all things. They are opened, you cannot control over them. Any sound comes to you, you cannot avoid it. But can be changed your attitude. Visualize each and every major organs whatever you know about your body. You may see the whole body as a dustbin or as a temple, it is depends upon your attitude. Thereafter come on your normal breathing. Let it focus with enjoyment, whatever you get from this visualization. At the end of all activity, need to be focus on your wondering thoughts, only focus, do not need to join with them. Any pictures come closer to you; just see for a moment, after a second picture will be changed automatically. The other picture occupied that space. I just want to suggest you, be a witness and then see your own personality.
After 5 to 10 minute practice of this visualization of self, get up slowly with long and deep breathing. Open eyes and now you can come in your normal routine except physical exercise and strenuous mental and physical movement.