Neuro Linguistic Programming incorporates exercises that are based on altering the connection between neurological processes and behavioral patterns. It goes on the premise that behavior is learned through environmental stimulation, and can be unlearned, and re-programmed (if you will), when a person is experiencing less than desirable results in their life.
These processes are highly effective with directly impressing the subconscious mind to eliminate memories of traumatic experiences and phobias that a person may have developed, as well as altering perception and beliefs in order to manifest more desirable outcomes. In other words, if you can identify a belief or impression that is keeping you from creating what you desire, NLP processes are great for effectively eliminating them. The exercises, which center around visualization and sub-modalities (qualities of our thoughts and feelings), are easy to do and usually astonish people with results if dedication is applied towards them.
#42: Exercise – Changing the Story Your Mind Tells You
Many people have had a situation where they wanted to do something but the storyteller in their head had different ideas. This storyteller might say, “You’re not good enough, “They won’t like you,” or some other destructive little gem. If you’ve had this happen to you, this simple and fun exercise will show you how to change your perception of any negative scripts your storyteller is serving you.
Think of an occasion where your mind has presented you with a list of reasons that stop you from doing something you really want to do. This list consists of what would be considered insecurities; they are your storyteller’s reasons ‘why’ attempting to do what you really want to do would be futile
Notice where this critical storyteller’s voice comes from. How does it sound? Is it your voice or is it someone else’s? Once you have a clear idea of what the voice sounds like, we’re going to change it. Take the time you need to be precise about this.
Imagine this same critical voice moving very far into the distance so that you could barely hear it. Now, imagine that it also sounds like Donald Duck. Add a mouthful of helium to what it’s saying for even more fun. Place a musical track from a funny show on top of this voice’s criticism. Imagine it coming from a radio station full of static, making it’s barely audible. Or, think of any other ways that might distort this script in a fun way.
Evaluate how you feel about this voice’s disapproval of what you want for yourself. Can you listen to that voice now without laughing? Can you take the voice quite so seriously anymore? Does it have the same impact on you as before?
If this nagging voice still has some influence on you, run it through the process a few more times. Think of funny or unserious ways to alter what it has to say. Make it as ridiculous as possible to alter the meaning of what is being said.
Any time a nagging script is presented to you by your storyteller, you can run it through this process. By doing so, your subconscious mind scratches the record of it in your mind. In other words, it will have a difficult time recalling the seriousness of it in the future, and one by one you will be able to eliminate any negative chatter that stops you from having and doing what you want. Through ceasing this type of story from running in the mind, you create room for new, more positive beliefs that open your life to new, more positive manifestations.
#43: Exercise – Circle of Confidence
What could you do with your life if you could access states of confidence, security, certainty, control, or any other positive empowering state you desire literally at will? With these types of states, a person is opened up to new possibilities regarding the freedom they have with people, experiences and personal accomplishments. Think about the areas where your life could be different in wonderfully exciting ways just by possessing supreme confidence.
Many people have places in their life (generally very specific places) where they’ve felt less than at their very best. Past experiences trigger old wounds that may make a person lack the necessary confidence, certainty, assuredness or other powerful resource states that would make all the difference in the world for them. Imagine what you could accomplish if you had more confidence exactly when you want it.
This exercise will teach you how to literally anchor yourself to your choice of ‘state’ whenever and wherever you want. It is an amazingly effective process by which it is possible to attach empowering states such as confidence, power, security, control, certainty, or happiness to specific times, places and/or events where you know you’d like to experience them at will. Please allow yourself to be in a quiet, undisturbed space for about 10 minutes to complete this exercise.
Stand in a relaxed posture, close your eyes and breathe deeply for a few moments. Let your mind go back to a memory of a time when you felt abundantly confident. Step back into that event and experience it fully again. See what you were seeing, hear what you were hearing, recall what you were saying to yourself in that particular situation, and most importantly feel those powerful feelings of confidence moving through your body.
If you find yourself challenged to bring back to your body what you consider to be sufficiently powerful states of confidence, it can sometimes be easier to think about what it’s like when you feel totally confident. For example: What are you good at? Where in your life do you feel completely confident? What’s it like when you feel confidence? Where in your body do you feel it when you feel that you are ultimately confident? What does it feel like when you feel it? Lastly, how do you know you’re feeling confident when you are feeling confident?
If you are still having trouble accessing this feeling state, ask yourself what it must feel like to be the most confident person you know. Choose a person that you believe to have ultimate confidence on every level and step into their shoes for just a few moments. Feel what it feels like to be as self-assured and poised as they are.
As you experience the building of confidence inside of you, imagine a colored circle on the floor directly in front of you. What color would you like your circle to be? Would it also have a sound, like a soft hum or a vibration that indicates how powerful it is?
When the feeling of confidence is at its peak within you, step forward into your Circle of Confidence and feel the power of this confidence envelope your body.
Imagine that it is filling you up, penetrating every cell, pore, tissue, muscle fiber and organ in your body. Breathe deeply and inhale the power and confidence through your nose. Stay in this place until you feel totally at one and completely integrated with your ultimate state of confidence.
Once you’ve accomplished this ultimate state of confidence, step back outside of your Circle and leave those feelings of Confidence remaining inside of the circle. It sounds unusual, but you can do it.
Now think of a specific time in your future when you are choosing to experience these same feelings of extreme confidence. See and hear what will be there just before you are choosing to feel these feelings of confidence. The cue could be anything from a business meeting, a job interview, hearing yourself being introduced before a speech, your boss walking into the room, a social gathering or whatever experience you choose.
As soon as the visual and auditory cues of this upcoming event are clear in your mind, step back into the circle and feel those grand feelings of confidence well up inside of you once again. Imagine that situation unfolding around you in the future with these confident feelings fully available to you. Take as much time as you need to fully experience the sense of total confidence and control you have over yourself and your environment in the desired situation.
Step back out of the circle again, leaving those confident feelings there in the circle. Outside of the circle, take a moment to think again of that upcoming event. Are you able to automatically recall those confident feelings? If so, you’ve already preprogrammed yourself for tremendous feelings of confidence at that future happening. You’re feeling better about it, and it hasn’t even happened yet. When it arrives, you’ll find yourself responding much more confidently now.
If you’re not completely satisfied with the feelings of confidence you now experience, simply repeat the process several more times. After several tries, you should be feeling abundantly confident at the thought of this upcoming event.
The trick to making this exercise work really well depends on the patience you’re willing to exercise in discovering how you know when to feel fearful, anxious or uncertain when exposed to the triggers that cause you to do so. Take the time to realize what you’re seeing, hearing or feeling that tells you it’s time to feel unsure. This is the process of identifying what your specific environmental triggers are.
Questions to keep in mind when finding the triggers you have:
- Where specifically do you experience a lack of confidence? Are you in your house, the car, a store, around a specific person, at work, a speaking event, etc.?
- When specifically do you experience this problem? What lets you know that it’s time to feel uncertain? Does it happen first thing in the morning? Just before leaving the house? Or, do you experience it at a social gathering?
- Most importantly, what specifically are you doing right before you get the feelings you don’t want? What do you notice in your environment? What might you be looking at, hearing or feeling just before you get the feelings you don’t want?
Take time to uncover what has to be there in the “movie” of those times and places wherein you are most likely to create the feelings you don’t want. If your anxiety is more of the anticipatory type, you’ll begin to notice just what you do
inside your head, possibly totally subconsciously, to create the feelings you don’t want. Consider the fact that you don’t always feel uncertain or unconfident. Somehow, some way, your mind knows when to do it. More than likely, this is due to something you’re noticing in your environment, or an external trigger that tells you this is the time to do this uncertainty.
Your job is to identify what it is that you are seeing, hearing or feeling right before you get the feelings you don’t want. Use that as your trigger picture for your Circle of Confidence. Once you have your trigger picture, step into your circle to alter the emotional state that is attached.
#44: Exercise – Negative Belief Disintegrator
The purpose of this exercise is to enable you to take a negative belief you hold about yourself, one that you know limits you, and destroy it. By doing so, you add more flexibility and options in your life for creating what you want. It is important to understand the steps so that you can perform this process without any doubt as to what you are doing and why.
A belief change doesn’t need any doubt associated with it. Therefore, as well as reading the exercise several times, it is a good idea to try it a few times with a minor belief before attempting it with more significant beliefs that you know are not advantageous to you.
Think of something that you do not believe. This does not need to be something important. In fact, something trivial such as the belief that the sky is green or some other minor nonsensical belief is best. Think of this non-belief and notice that when you think of it you visualize something related to it. It might be a picture of a green sky, or something completely different.
Where in your mind or space is that image positioned? Is it to the right? To the left? How far away is it? Do you say anything in your head, or hear any sounds in your mind that tell you that this is not a belief you hold? If so, make a note of them. This is your ‘don’t believe’ position.
Take a moment to think about something completely different like the weather or your last bank statement.
Now, think of something that you are not sure whether it’s true or not. In fact, pick something that you don’t really care about either way. For instance, I don’t know if gold is denser than silver, and it certainly doesn’t have a particularly major effect on my life either way. Imagine this idea and as before notice that when you think of it you visualize something related to it. Where in your mind or space is that image positioned? Is it to the right? To the left? How far away is it? This is your ‘don’t care’ position.
Now that you have two positions, think of a belief you have that you wish to destroy, and notice where that image is in your mind. Take that image and move it into the ‘don’t care’ position. Once you’ve done that, move it into the ‘don’t believe’ position. If there were any internal sounds connected to the belief you’re destroying, repeat them in your head when you position the image into the ‘don’t believe’ position. There are a couple of things that may make this difficult and these are as follows:
1) The image will not move from the left to the right or vice versa. This seems to be a general problem.
The way around this is to move the image into the center, way off in the distance and then pull it forward into the second position from that point. Do this as fast as possible.
2) The image moves back to its original position. There are a number of ways to solve this.
- When you move the image make a sound in your head to swish the image into the new position.
- Imagine an adhesive on the back of the image and stick it in place
- Nail it into place
- Imagine a series of locks that are holding it in place
- Think of any way you could hold the image in place in the real world and imagine it.
Once you have the image in the correct place, make sure that it is the same size as the original.
Test it: Think of something completely different, and then think of the new belief.
How do you feel about it now?
Does it have the correct position and size?
Did you hear the internal dialogue that tells you that you don’t believe it? If not, go back over the steps again.
With this process, which can take practice, the subconscious mind understands the cues given. Think of your computer desktop. If you were to have multiple files on this desktop, they would be designated for different things. Just as your computer has multiple areas to store different types of information, your mind positions items by significance in a similar manner.
For instance, your recycle bin on your desktop might be in the upper left corner, while important financial information might be in the upper right corner. By
placing files in the correct position, you are able to access them according to their meaning. In other words, your mind may store beliefs in one position, non- beliefs in another and irrelevant information somewhere completely different. Once you’re able to master this process by locating the position, you can remove any beliefs that you feel may be holding you back by placing them in the correct location.
#45: Exercise – Positive Belief Creator
The purpose of this exercise is to enable you to create a new belief to give you more options and flexibility in your life. For instance, believing that you experience only good things in your life is a useful belief to create. This process is very similar to the foregoing one with the exception of the fact that you will now be installing a belief of your choice.
Just like the previous exercise, it’s important to understand the steps so that you can perform this without any doubt as to what you are doing and why. A new belief doesn’t need any doubt associated with it. Therefore, as well as reading the exercise several times, it is a good idea to try the exercise out a few times with a minor belief before attempting it with anything life changing.
Think of something that you sincerely believe. This does not need to be something important. In fact, something simple such as the belief that you can breathe, or some other undeniable belief is best. Imagine that belief and notice that when you think of it you visualize something related to it. Where in your mind or space that image is positioned? Is it to the right? To the left? How far away is it? Do you say anything in your head, or hear any sounds that tell you that this is a belief? If so, make a note of them. This is your ‘belief’ position.
Take a moment to think about something completely different like the weather or your last bank statement. Or, you could just let your mind go blank.
Imagine something that you are unsure as to whether it’s true or false. In fact, pick something that you don’t really care about either way. For instance, I don’t know whether big foot really exists or not, but it certainly doesn’t have a particularly major effect on my life either way. As before, notice that when you think of this you visualize something related to that idea. Where in your mind or space is that image is positioned? Is it to the right? To the left? How far away is it? This is your ‘don’t care’ position.
Now that you have your two image positions, think of the belief you wish to create, and notice where that image is. First, you will need to move the image into the same position as the ‘don’t care’ belief. Secondly, move the new belief image into the ‘belief’ position. If there were any internal sounds connected to the belief, repeat them in your head when you position the image into the ‘belief’ position.
As in the previous exercise, if you find it difficult to move the image to the position you wish it to go in, use the following techniques to assist:
1) The image will not move from the left to the right or vice versa.
Move the image into the center way off in the distance so it almost vanishes and then pull it towards you and into the second position. Do this as fast as possible.
2) The image moves back to its original position.
- When you move the image make a sound in your head to swish the image into the new position
- Imagine an adhesive on the back of the image and stick it in place
- Nail it into place
- Imagine a series of locks that are holding it in place
- Think of any way you could hold the image in place in the real world and imagine it
Once you have the image in the correct place, make sure that it is the same size as the original.
Test it: Think of something completely different. Let your mind go blank again, and then think of the new belief.
How do you feel about it now?
Does it have the correct position and size?
Did you hear the internal dialogue that tells you that it’s true? If not, go back and run through the steps again.
#46: Exercise – How You Create Your Future
This is a fun exercise that will show you the exact ways you create for yourself. It incorporates visualization with performance to give you an idea of the manner in which your mind has the ability to create what you practice mentally. Through completing this exercise, you reinforce your minds understanding of your ability to create what you desire and imagine for yourself.
Stand up, facing straight ahead, with your feet about shoulder-width apart and your knees slightly bent for comfort. Raise your right arm in front of you until it’s shoulder height, and point your forefinger straight out in front of you.
Keeping your feet planted, rotate your body and your right arm in a clockwise direction and keep turning your body about as far as you comfortably can, noticing how far you can go until you can turn no more. Don’t strain yourself, just go as far as you comfortably can and observe where you end up. Take a mental snapshot of whatever it is you’re pointing at. When you’ve done that, come back around again, and return to your original position.
Take a deep breath and close your eyes now.
This time, in your imagination only, mentally raise your right arm and forefinger the way you did before. Imagine what it’s like to turn your body again in a clockwise direction as far as you can go. But this time, see, hear and feel yourself going even further. In fact, imagine yourself going a full 25% further than you did before!
Notice how in your imagination it feels easy and effortless to turn your body comfortably clockwise a full 25% further than you did previously. Feel as though it were the most natural thing in the world to be able to rotate your body and your hips this easily. When you’ve done that, take a mental snapshot in your mind’s eye of where you end up this time.
Now, imagine yourself coming back around again, all the way until your body and your arm are pointing right straight out in front of you once more. Mentally lower your arm until it’s back down at your side again.
Take a deep breath. Open your eyes, and then close them again.
Once again, in your imagination only, mentally raise your right arm and point your forefinger until it’s pointing right straight ahead. In your imagination only, rotate your body in a clockwise direction. See, hear and feel the experience of rotating your body easily, effortlessly and comfortably until you’ve traveled an additional 25% further than you did just a moment ago! Notice in your imagination that if you wanted to, you could go even further, easily and comfortably!
Notice where you end up in your mind’s eye; in other words, what you are pointing at? When you’ve taken a clear mental snapshot of what it feels like to be in this position, go ahead and rotate back around again until your body and your forearm are pointed straight ahead. When you’ve done that, mentally lower your arm until it’s back down at your side once again.
Take a deep breath, open your eyes and them close them again.
Just once more, in your imagination only, raise your right arm to shoulder height and point your forefinger right straight ahead. In your imagination only, rotate your right arm and your body in a clockwise direction. Go even further this time than you did before. In fact, imagine turning clockwise a full 360 degrees! Imagine that it feels comfortable, easy and effortless. Notice how good it feels in your hips and your body to be so flexible! Take a mental snapshot of how it feels to be in this position, and when you’re sure you’ve done that, rotate your body back to its original position, with your arm pointing straight ahead again.
When you’re there, go ahead and lower your arm back down to your side. Take a deep breath and open your eyes.
With your eyes open this time, we’ll do the same exercise once more. But this time, perform the gesture physically as in the first steps, rather than mentally. So, again, with your eyes remaining fully open, raise your right arm and point your forefinger right straight ahead. Rotate your right arm and your body in a clockwise direction once again. What happens? If you’re like most people, you may realize that you’ve gone at least a full 25 – 50% further than you did the very first time you tried this!
How did you manage to go so much further this time? The answer to that question is no less than the very secret of creating your future. But, what really happened here?
The most succinct answer is that you ran through the steps of visualization that are required to create desires. You first created a well-defined imagination of a chosen goal state (you decided what you wanted with clarity and specificity), and then stepped into the experience of having that goal state (rehearsed it in your mind) as though it were real for you NOW.
3 Important Steps to Bringing Your Desires into Physical Reality:
- Decide with clarity and specificity what you want in your life.
- Create a vivid, sensory-rich visualization of what it would look, sound and feel like if you were living that reality right NOW.
- Step into (associate with) the experience of the outcome fulfilled, and experience it as though it were really happening.
A person that is able to move into the sensory-rich experience of the goal fulfilled cannot help but set into motion the Universal forces that bring that
outcome into fruition. That’s what you accomplished in the last exercise; you knew what it was you wanted, and then literally “stepped into” the experience of the outcome fulfilled, feeling just the way it would feel as if you were experiencing that outcome now.
Pay attention to what the results were with this exercise. You spent all of about 5 minutes on the process, and in the matter of those few minutes, chances are you increased your performance by at least 10 – 33%. That’s a pretty exciting thing to know when letting your mind wander into the other places in your life where you could use this skill.
During this particular exercise, you didn’t increase your inherent abilities; what you really did was install the kinds of resourceful states that would be most likely to lead to the increased performance you experienced. Once you decide with clarity and specificity what you want, you can use your conscious mind to direct your subconscious mind to create the states that correspond in order to manifest it in your life.
#47: Exercise – Success Conditioning to Manifest Desires
Behavioral conditioning happens on its own automatically and is just a form of learning. As a human, you are always learning, you can’t “not” learn. Every experience, whether monumental or trivial, is a learning experience and generally happens totally subconsciously. Behavioral conditioning is automatic; every time you find yourself automatically stopping at a red light, or running to the phone when it rings, or doing any task that is routine and suddenly realizing you’re actually going through the motions of doing it, it is behavioral conditioning.
This also applies to responding with unwanted behavior that keep you from commanding your success. It happens quickly and automatically whenever you see, hear or feel whatever the old triggers use to be; this is a pairing of an emotional or behavioral state (i.e. frustration, distress) with a unique environmental stimulus (a sight, sound, smell, taste or touch of someone or something, or a combination of those). Scientists refer to this kind of pairing between environmental stimuli and behavioral responses as classical conditioning. It happens all of the time for human beings, and is almost always outside of the conscious awareness.
So, how did you learn to pair an environmental stimulus and your response to it? For example, think of how seeing a spinning red light in your rearview mirror gives you a seemingly instantaneous response of moving out of the way. (Most people have an immediate shot of fear that goes through their body when they see this.) We’ll answer this by exploring the way behavioral responses are created.
The subconscious mind can associate an array of emotions with sights, sounds or imagination of things happening. Many people will often have no conscious realization of why they’re behaving the way they are. This can cause a person to feel as though they are imbalanced; or, they may label themselves as having a mental disorder due only to the fact that they don’t know how the human brain works. The truth of the matter is, they are responding this way because their brain works perfectly fine! In fact, it’s doing exactly what it was designed to do.
The following exercise is useful in programming your brain to respond in the manner that you want it to the next time you find yourself obstructing what it is you truly desire. You may find some of the steps to be repetitive; however, remember that this is an important part of the process for the mind to establish new behaviors.
Take a moment to imagine the type of situation where you’ve found yourself feeling or behaving negatively in the past that you would like to be responding differently. For example: You may want to be successful and prosperous but can’t seem to find the motivation. Or, maybe it’s just that you’re not sure what direction to take to make this happen for you and you feel frustrated or overwhelmed because of that. More so, you may realize that you’re sabotaging your own efforts on a subconscious level and want to change that pattern due to the distress it causes you.
Take your time and notice what it is about the situation that has caused you to feel the way you don’t want to feel. What is it that causes you to block yourself? What do you see in this image or setting that isn’t present when you’re not feeling unmotivated, frustrated or distressed? Run through the experience in your mind as many times as needed in order to help you determine what the subconscious trigger is that causes this behavior. Pay close attention to the point in the scenario in your mind where you really feel your highest level of angst.
Once you’ve determined what it is that you’re seeing when you’ve been responding in an unwanted way, take a mental snapshot of whatever it is you’re looking at. This is called the “negative cue image.”
Put the “negative cue image” aside temporarily. Clear your mind by saying your telephone number out loud. Next, try saying the alphabet aloud, but in reverse!
Now, take a few moments to imagine an image of yourself in the manner you would look if you already had everything you wanted for yourself. Imagine this “you” standing directly in front of you. This is the future you; a you that is just a few steps ahead of you and has already learned how to overcome the challenges that have bothered you in the past.
This you has solved the problem totally with methods that are yet to occur to you, and this you knows that you will succeed because this you already has! This you has already been through everything you’ve been through, and even a little more. This you thinks of you with love and kindness and knows that you will succeed!
Imagine this “Wonderful You” standing directly in front of you and as a large, bright and colorful image. This you has many resources to handle the behavioral responses that have been a problem for you in the past. This you has many additional choices and a multitude of different ways to get past whatever you previously saw as the “negative cue image.” Take a moment to notice how powerfully drawn to this “you” you are, and how just by looking at this other you, you find yourself having the strong feeling of wanting to be just like that person.
Take whatever time you need to make the image as real and believable as possible, making this you a person that you know you want to be. Use the visual qualities of your imagination to enrich this image of you by making the image larger, brighter, more colorful and/or moving. To make your visualization even more compelling, ask yourself, “What if this ‘Wonderful You’ were powerfully mesmerizing? What would that look like?” This type of “what if” question will immediately allow your brain to create a more intoxicatingly attractive image of the new “Wonderful You.”
Imagine this new “Wonderful You” shrinking down into a tiny sparkling dot, just as the good witch became in the Wizard of Oz movie. Imagine it as a powerful, concentrated glowing pebble full of all of the wonderful qualities that make a person successful and prosperous in life.
Recall once again your “negative cue image,” but see it as being a stained glass window in your mind. Have you ever used a slingshot? Think of placing your tiny sparkling dot that contains the new “Wonderful You” into a slingshot. Now, imagine holding the slingshot right out in front of you and pointing directly at you. See yourself pulling it back, away from you, further and further out in front of you until you can feel the tension in the slingshot grow so large that you can’t hold it any longer!
Release the slingshot and imagine this tiny sparkling dot, containing the “Wonderful You” coming screaming up at you, growing and expanding, bigger and brighter, until it breaks through the negative cue image and completely destroys it in the process — just as a pebble would do to a stained glass window. In place of the old image, see the big, bright, colorful, exciting image of the “Wonderful You” and feel the victory as you do so!
Open your eyes and close them again to clear the screen.
The key to making this exercise a success is speed and repetition. So, we’re going to do these steps a bit more quickly now.
Imagine placing the tiny sparkling dot in the slingshot and pulling back the slingshot, away from you…pulling back further and further, until the tension in the slingshot becomes so great, you just have to LET IT GO. The tiny sparkling dot comes screaming up towards you, breaking through the unpleasant image, totally destroying it in the process! In its place is the big, bright, colorful, “Wonderful You!”
Now, take the time to feel this success as you see this amazingly compelling image of the “Wonderful You” fully engage your mental vision!
Open your eyes and close them again to clear the screen.
Repeat this step ten more times, being sure to open and then close your eyes again between each time.
Now, do the whole process five more times, doing it faster each time, and making sure to see the clear screen in your mind between each time.
Ok, I said it would be repetitive. Repeat the process three more times, being sure to see the clear screen between each time.
And finally, run the process two more times, as fast you possibly can. Be sure to see the clear screen between each time. When this is completed really fast, you may not consciously be aware of the images as they exchange places.
Now that you’ve run this process LOTS of times, it’s important to test the effects of your work. Take a moment to notice what happens when you try to get that original, unpleasant cue image back in mind.
Try really hard to get the old feelings back. You may just find that you cannot.
If by chance you were able to recover any of the old, disempowering feelings, run this exercise 10 to 20 more times, remembering that speed and repetition are the keys to making it work for you.
Behavioral conditioning is a very powerful form of learning. If a person can learn to harness this power and begin to purposefully control and direct it, then the ability for that person to program or condition powerful responses in the manner chosen is an exciting prospect. Anchoring the type of behavioral responses wanted can become a very real response in place of unwanted actions and reactions. The more a person tells their brain what it is that they want, the more likely that person is to experience it automatically. And once this occurs on an internal level, outer circumstances that match will be attracted.
#48: Exercise – Whiteout Technique
The purpose of this process is to enable you to stop thinking about a memory that keeps forcing itself into your consciousness, and makes you feel uncomfortable. We all have bad or embarrassing memories that prevent us from performing at our best. This is a simple exercise that is designed to push them out of your awareness for good so that you can remove any blocks that stand in your way of creating what you really want.
Think of something that, when you think of it, it makes you feel uncomfortable. This will be something that you know halts you when you attempt to make changes in your life. It will be one of those nagging stories that your mind insists on telling you that causes you to feel insecure about attempting something new.
For instance: Maybe there is something that you can’t get out of your mind that produces a negative feeling. Such as, there might be a time when you embarrassed yourself, or a memory that tends to remind you how useless you are at a particular skill, specifically when you are trying to perform at your best.
Get that image clearly in your mind.
Place this mental image on a television or movie screen within your mind. Now, imagine that you have the controls for this screen; in particular, your hand is on the “brightness” knob. Turn the brightness to this image up very quickly and all the way to white.
Pause for a moment and think of something completely different like standing on one leg while trying to hula hoop — to break your state.
Think of the memory again. Now, imagine this image again on the screen in your mind. Once again, turn the brightness to this image up VERY quickly and ALL the way to white. Pause for a moment and think of something completely different – – maybe this time, puppies and kittens.
Repeat this process, including breaking your state in between, five more times.
Think of this unwanted memory again and notice how you feel about it. Hopefully it does one of two things: Either it whites out all by itself (spooky), or you can’t visualize the image clearly at all.
By repeating this process over and over you are telling your brain what you want it to do. In finishing each attempt with a completely white image, it makes it very difficult for the brain to reverse the process. The pause between each attempt is important to ensure that you’re not creating a loop where your brain just keeps creating the image and brightening it, over and over.
Helpful Hints: If you’re still able to feel bad about the image, try repeating the process a few more times. You may want to perform the whiteout quicker, or try adding a sound effect to see and hear your image rush into white for more concrete results.
#49: Exercise – The Swish Pattern
This particular process is great to apply to issues of motivation. Similar to the previous process, you will be replacing an unwanted image and related emotional state with a more desirable representation. In this way, you are able to take on the condition of “being” more of what you want to attract to yourself.
As mentioned earlier in the guide, you don’t attract what you want; you attract what you are.
Think of an aspect of your life where you are not as resourceful as you would like and notice the representation you make. Perhaps whenever you think about going out for a run you imagine feeling out of breath and not enjoying the experience. Or, you may see yourself as someone that is always “broke,” with experiences that directly correspond with that.
Now make an image of how you would like to experience that event.
For instance: Form a picture of yourself striding on the treadmill full of energy, with immaculate posture, while all around people are sweating and struggling. Or, imagine yourself going on a shopping spree and freely spending money while you travel from store to store in your brand new car. Remember, this is your representation, so make it as motivating as possible. Take your time to associate the feelings that match this new image of you.
When you are happy with this representation, take a break for a moment and think about the original, un-resourceful image and place a small dot in either the center or one of its corners. This small dot is a very small copy of the second (resourceful) image.
Now, very quickly, and with a nice whooshing noise, expand the dot until it fills the whole original image — replacing the old image with the new resourceful one. The positive image should now be the only image you can see. Pause for a moment and think of something different to break your state. For instance: Imagine cats chasing dogs.
Return to the first image again. Keep performing this shift until you can complete it effortlessly. Take special care to first imagine the dot and then expand it quickly. Repeat this process 5 more times, remembering to take a mental break between each attempt.
Think of the performing task that you had difficulty being resourceful with. What image pops into your mind? Are you able to see the new resourceful image? If not, repeat the process several more times; try to increase the speed in which you transition the images and make your sound effect louder to cause a permanent switch of the images.
The swish pattern can be used to replace any negative thought with a more positive one. As with many NLP techniques, the key is in the speed that you make the change. In addition, by repeating these processes over and over you are consciously telling your subjective mind what you want it to do in a language
that it can understand. Once it takes the cue, it will automatically remember the desired result when recalling the image or scenario attached. In this way, you are able to clothe yourself in the state of being required to bring more of those desires into your life.
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