My newest teacher teaches creating a "point of delineation" between you and the world incidentally he calls that point "the rose"
He says that as we have had these negative things in our pack that we have given people our energy and we should take it back release it.. (incidentally he teaches the merkaba too
)
Anyway.. according to him and his method.. he said get in the center of your head
and imagine a tv put a rose on it... then place the subject you want to release energy too and "explode the rose" that his simple method.. he suggest doing it a few times too if you have lots of issues.. He also notes that you will know when the rose is ready to explode.. I can point you to this information if you prefer not to have it in written form (it's on the website)