Dear Meg:

I think that you did very well to start with breathing techniques. I hope you do the same tonight, same as you did last night. When you do hear a neighbors’ noise, pay attention to the neighbor noise and to your breath, relax best you can and “hear” in your mind any of the sounds your father made (the key in the lock, his steps, talking, pleading, checking door nob)- switch your attention between the neighbors’ sounds now and your father’s sounds in the past.

Say to yourself when you hear the neighbors’ sounds: this is happening now. Say to yourself as you “hear”/ remember your father’s sounds: this happened then. It is not happening anymore. And repeat.

anita