Technique " swipe» allows you to change the image "I" in problem situations. The swing works with specific states or behaviors that the person would like to get rid of, or reactions that they would not like to reproduce.
The swing does not just replace one behavior with another, but generates new ones. It changes the problem state or behavior by suggesting new directions.
Although Sweep is a very simple technique, the first experience with it is not always successful. Therefore, it is recommended that you practice on someone else on a non-essential problem. To do this, you can use the following "step by step" record of the swing technique (according to W. MacDonald, "Guide to Submodalities").
step recording
1. Let your "partner" identify something not too serious that he would like to change. A certain feeling that arises in a particular situation and makes him act not in the best way.
2. Now ask him to close his eyes and see what he could see if he were there in that situation. Ask him if he has this feeling. If not, pick up something else (return to step 1). If you have access to unpleasant feelings, stop to give your partner the opportunity to "clear the screen."
3. Ask your "partner" to make a big bright square picture what he could see if he were there, in that situation. Make sure he draws a border around this picture.
4. Now invite your partner to create a new image of yourself, as if he had already made the desired change and become what he wants to be. Ask him if he likes or dislikes the feelings that this new image of himself generates.
5. Consult the "partner" about the way in which he will now implement the desired change. “In this first picture, you see what precedes the unpleasant feeling and/or unwanted behavior. In the second picture, you see yourself as someone who can handle this situation.
Squeeze this picture of "good self" until it's small and dark. Then take the "big" picture - the one with the frame around it - and put that little one in the corner of the big one. This big picture is bright, and the small picture is dark.
Then let that big picture slowly start getting darker while the little one starts getting bigger and brighter and bigger and brighter until it completely covers that original image.
The first picture becomes so dark that it disappears, and all you see is only the second. Then stop and open your eyes to clear the screen. Do it just once…”
6. Check that your partner understands your instructions and is able to follow them.
7. Now ask your "partner" to do everything in step 5 quickly, using no more time than it takes to say "swipe."
8. "Test" a partner, asking him to see the first "big" picture. If everything is in order, he either does not see her, or no longer feels any unpleasant feelings about her.
A complete step-by-step description of the swing technique
1. Define the problem or constraint.
What do you want to change?.. What are you disharmonious about?.. What are you dissatisfied with?.. (for example, nail biting, anxiety before an exam, etc. - current state).
2. Collect information.
Let's say I had to fill in for you for a day. In order to complete the task, I would need to demonstrate your limitation. Teach me how to do it...
Determine exactly which visual Access cues precede unwanted behavior (reactions), e.g. “When you bite your nails – what exactly do you see/feel/hear that makes you want to bite your nails?”, “When you worry, what do you see/hear/ , do you feel that makes you worry? .. "
If a person determines only auditory or kinesthetic keys (triggers), do overlay to the visual cue "If this sound/feeling were a picture, what would it look like?" Ask your partner to create a large, vivid image of what he sees just before the start of the unwanted behavior. Calibrate his " outward behavior” (an unwanted feeling or behavior should appear!) and say: “Now put the picture aside for a minute.”
You need to find out When do it (incentive) and How(process). Specifically, you need to know which two analog submodalities change the stimulus, and how they change to create a problem. In essence, you are identifying how your partner is already swinging with themselves, so that you can use the same kind of process to swing them in some other direction.
When you think you know how it's done - do it verification by testing it for yourself. If you do the same thing as your partner, are your reactions similar? The partner may be doing something else that you don't know about yet; or it may be organized differently than you, so it won't work for you in the same way - If only you don't copy its relationship between submodal changes.
When you get the same reaction as your partner, it doesn't necessarily mean that your information is correct, but it does good sign . When you try to do the same as a partner, his way of responding often becomes quite reasonable. If not, gather more information to find out what you may have missed.
3. Develop the desired "I-image" and check its environmental friendliness.
Tell your partner: “Imagine picture of yourself: what would you be like if you had more didn't have this problem. What other person would you be saw yourself, if freed from this undesirable behavior ... "Make sure that he imagines A DISSOCIATED picture of yourself as another person - more capable and with more choices.
Make sure the picture is:
reflects a new quality of the partner, and not any specific behavior;
dissociated and remains so;
partner likes it
does not have a narrow context (here just make the background around the image as blurry as possible).
First develop the desired self-image in the same system in which represented stimulus, and then find out how it is affected by the same two analog submodalities.
How does the partner's reaction to the image of himself, which has a lot of choices, change when you strengthen or weaken this particular submodality? ..
4. Environmental verification.
Tell your partner, "Looking at this picture of yourself the way you want to be, do you have any hesitation about becoming that person?" Use any objections in order to change the image so that the partner is or becomes completely agree with the new image of himself.
5. Data review.
At this point, you need to have the following:
A) stably present key view , trigger constraint; and how can be two powerful analog submodalities are used to vary the intensity of the problem reaction.
b) the desired "I-image" in the same perceptual system as the stimulus; and like the same two submodalities can be used to enhance or weaken the partner's reaction to the presentation of the desired self-image.
6. Create a Sweep plan.
How to use these two submodalities, to connect Stimulus-trigger with "I-image". It is easiest and safest to plan for Stimulus Trigger and Self Image separately .
A) Stimulus. Determine how you can change the same two submodalities to get started with an intense reaction for a stimulus, and then let loose her.
b) "I-image" . Determine how you can change the same two submodalities to start with a low intensity response and then ramp it up to maximum intensity.
c) Combine "a)" With "b)", to determine the initial state of both the Trigger Stimulus and the Self-image and the transitions that will lead you to the final state of both.
For example, if the main submodalities are size And brightness image, the stroke might look like this:
Tell your partner: "Create a large bright associated Stimulus-Trigger image and place a small dark picture of the desired self-image ("I-image") in the middle of this image."
Tell your partner: “Imagine how the picture of the desired image of yourself quickly becomes larger and brighter, while the picture of the Stimulus Trigger at the same time decreases in size and becomes dull and not so bright. Then open your eyes or erase the image from your visual channel by looking at anything.” Rating 5.00 (1 Vote)
2. Direction. The swipe "works" if it is done in only one direction - from the trigger picture to the desired image of yourself. Therefore, be sure to use an explicit and pronounced intermediate “separating” state between procedures (like a “separator”). For example, before each repetition, “clear the screen” if you worked with your eyes open (to do this, look at any objects around you). Or just open your eyes if they were closed during the swing.
3. Speed. The faster the swishing procedure, the better. Therefore, at first you can slowly go through all the steps of this technique in order to understand them. However, during the execution of the procedure, the change of images should be carried out as quickly as possible.
4. Repetition. To fix the result of the swing, 3-5 repetitions are usually enough. If this does not happen even after ten repetitions, you clearly need to make some changes to the procedure so that this technique “works”.
Step-by-step recording of the swing technique. Even though swinging is a very simple technique of the lowest Level of NLP, the first experience with it is not always successful. Therefore, I recommend that you practice on someone else and, of course, on some not very significant problem. So become a psychotherapist and swish this with the most others. Remembering, however, that now you need it more than he needs it, because you are just training (as you know, The best way understand something yourself_-explain it something to another). And, accordingly, by no means trying to immediately take on some serious problem of your partner. And I, so that it would be easier for you to train, I will give you step by step description swing techniques(from the book by W. MacDonald "Guide to Submodalities").
Step 1. Let your "guinea pig" identify something not too serious that he would like to change. A certain feeling that arises in a particular situation and makes him act not in the best way.
Step 2. Now ask him to close his eyes and see what he could see if he were there in that situation. Ask him if he has this feeling. If not, pick up something else (return to step 1). If you have access to unpleasant feelings, stop to give your partner the opportunity to "clear the screen."
Step 3. Ask your subject to make a large, bright square picture of what they could see if they were there in that situation. Make sure he draws a border around this picture.
Step 4. Now invite your partner to create a new image of yourself— as if he had already made the desired change and become what he wants to be. Ask him if he likes or dislikes the feelings this new self-image evokes.
Step 5: Counsel the subject on how they will now implement the desired change. “In this first picture, you see what precedes the unpleasant feeling and/or unwanted behavior. In the second picture, you see yourself as someone who can handle this situation. Squeeze this picture of your good self until it's small and dark. Then take the "big" picture— the one with the frame around it, and put the little one in the corner of the big one. This big picture is bright, but the small one— dark. Then let that big picture slowly start getting darker while the little one starts getting bigger and brighter and bigger and brighter until it completely covers that original image. The first picture gets so dark it disappears and all you see is— this is just the second one. Then stop and open your eyes to clear the screen. Do it just once."
Step 6. Check that the partner understood your instructions and is able to follow them.
Step 7. Now have the subject do everything in step 5 quickly, using no more time than it takes to say "swipe."
Step 8. "Test" your partner by asking him to see the first "big" picture. If everything is in order, he either does not see her, or no longer feels any unpleasant feelings about her.
Full description of this technique. And only now, after this experiment - I hope it’s successful - carefully read and learn the following (“classic”!) Algorithm for performing the swing technique - it’s best for you to use it when working with your own, and maybe with someone else health. Unless, of course, you are already ripe for this.
I remind you that I bring here classic description of the swing technique in the version for working with the client. I got it from the handout for NLP IGISP seminars, so I can’t pinpoint the author this description.
/. Define Unwanted Behavior (reaction) of the client (for example, nail biting, excitement before an exam, etc.— present state).
2. Figure out the trigger picture:
a) determine which visual access keys precede unwanted behavior (response And ), for example: “When you bite your nails— What exactly do you see/feel/hear that makes you want to bite your nails?— What do you see/hear/feel that makes you worried?
If the person identifies only auditory or aesthetic cues (triggers), overlay the visual cues. “If this sound/feeling were a picture, what would it look like?”
b) ask the client to create a large vivid associated image of what he sees just before the start of the unwanted behavior. Calibrate his “outward behavior” (an unwanted feeling or behavior should appear!) and say: “Now put the picture aside for a minute.”
3. Create a picture of a new image — desired state.
Tell the client: “Imagine a picture of yourself— what would you be if you no longer had this difficulty. What other person would you see yourself as if you were free from this undesirable behavior? Make sure he visualizes a dissociated picture of himself as another person.— more capable and having more choices. Make sure the picture is:
a) reflects a new quality of the client, and not any specific behavior;
b) is dissociated and remains so;
c) customer likes and
d) does not have a narrow context (here just make the background around the image as blurry as possible).
4. Environmental verification.
Tell the client, "Looking at this picture of yourself the way you want to be, do you have any hesitation about becoming that person?" Use any objections in order to change the image so that the client is or becomes completely agree with the new image of himself.
5. Preparing to swing.
Tell the client, "Create a large bright associated trigger image (step 2) and place a small dark image of the desired self image (step 3) in the middle of this image."
6. Sweep.
Tell the client, “Imagine the picture of the desired self-image rapidly getting bigger and brighter, while the trigger picture is shrinking and becoming dim and not as bright at the same time. Then open your eyes or erase the image from your visual channel by looking at anything.”
Repeat this procedure five times, each time speeding up the process. Remember to take a break after each stroke so that the stroke sequence goes in the same direction.
7. Examination.
Tell the client: “Imagine this very situation: “what is happening?”
If the swing technique is successful, then holding the trigger picture (step 2) will not be easy; naturally it will be replaced by the new desired self-image (step 3). If the image (step 2) is still saved, then you need to do step 6 a few more times, and then perform another check.
Some caveats and restrictions. And now attention: without going into details (you will learn about them later), I report that this model of swing is based on size and brightness and for only 70% of people can lead to a successful result. However, if you tailor the swing technique to your client's personality, the success rate increases. How to carry out this adaptation, you will understand by reading chapter 6 of part I of this book, which is not accidentally called pompously and solemnly: "Their majesties of submodality."
Simplification of variants of "flapping" techniques. It may well be that the above description unpleasantly struck you with its complexity. Do not worry - after a little training, it will be perceived by you as simple and natural. If this does not happen, no one is stopping you from using the simplified wave patterns that I found from J. Graham in his already mentioned book “How to Become a Parent to Yourself. Happy Neurotic.
The first one is called approach technique. Well, this is how it is done.
Imagine that you have a slide show projector in front of you (or a movie projector if you prefer film). This projector is equipped with a special lens that can zoom in or out.
Now start viewing black and white photographs or a film of your images related to the problem. Since you shot this film yourself, you are not in the frame. Keep in mind that you should not focus on generalizing pictures of the entire lifestyle, but on specific episodes and situations.
Now start zooming out a little with the lens. Soon the picture on the screen will turn into a blurry blur, and you will try to bring the image closer to you. The spot begins to grow, takes up the entire screen and slowly clears up, turning into a completely different photo or film. This time someone else was filming and you see yourself on the screen.— one for whom all this is not a problem. Look at the image/vision and realize that you see yourself changed. New— color— the image grows and completely replaces the black and white image.
According to J. Graham, this procedure should be done five times, as in the usual stroke, each time stopping at a pleasant, beautiful and clear image. After each repetition, you need to take a break and open your eyes. As you do all this, the first, unpleasant slide or movie will start to get darker and more illegible, while the second will get brighter and more distinct. If, however, the exercise is brought to automatism, then in real life, each time an unpleasant image (and behavior) will be replaced by a bright and bright image (and behavior) of a changed self.
The second exercise is another variation on the swish theme, but instead of imagining yourself, you are invited to enjoy a pleasant situation. Well, that can help too—mainly to create a new attitude towards an unpleasant situation. Although it will be better and more useful if you are on the second slide, the one for whom all this is not a problem.
Since J. Graham himself called this technique a swing, and this is still not a swing in his classical sequence of actions, I named this procedure technique for replacing an undesirable situation. This is how she does it.
Imagine a double frame overhead projector. Two slides are inserted into the frame. One is in front of the lens, the second— side of the projector. To change the image on the screen, it is enough to move the frame so that the second slide moves towards the lens.
First slide— black and white, fuzzy, you are not on it. Second slide— colorful, bright, clear. The first image is distant, the second is close-up. On the first slide— situation you don't want And I, associated with something that you seek to change. As soon as you see and recognize the situation on the first slide, change the slide immediately. The second slide depicts a pleasant and acceptable situation, which is easy and joyful for you to think about. Changing the image dole / sno be very fast, like a wave of the hand.
Thus, with your eyes closed, you imagine the first problematic situation, and then very quickly change the image, as if you had moved the slide frame in a slide projector. It is necessary to repeat this several times.
Exercise 35
Find any of your not-too-desirable habits that are clearly harmful to your health (just don't start with smoking, because working with it requires additional techniques), determine the trigger that starts the program of this undesirable behavior, create an image of a new you and swing using
basic techniques,
simplified techniques.
Exercise 36.
For several days, carefully observe yourself in the usual situations of your life and try to determine which situations (people and circumstances) cause you to exacerbate and / or attack your illness or symptom. Once identified, swish for each of these situations.
Exercise 37
Determine what you see or feel just before the flare-up and/or attack and use that as a trigger to swing.
5.2. Out-of-context swipes and others
"swing" techniques
Limitations of basic techniques. All the basic techniques described in the previous section work great as a tool to "fix" unwanted programs and reactions. However, in the matter of restoring your health, their capabilities are somewhat limited (as, by the way, are the capabilities of the “creating an automatic trigger-resource connection” technique). And they can be used here (mostly) only for the three purposes already described in the above exercises:
getting rid of unwanted and unhealthy habits - including those very personal characteristics that determine your predisposition to disease;
reducing and eliminating the impact on you of "stressful" and / or causing an attack / exacerbation of painful situations;
creating a program for the rapid cessation of these very attacks and exacerbations, and ideally, their instantaneous destruction, so to speak, “in the bud”.
However, in order to make yourself healthy, this is not enough. And just the basic swing techniques in the above options can not really help you here. Because they are, so to speak, "contextual". Let me explain what it is.
Sweep using an internal trigger. As you probably already understood very well, any swing begins with a trigger, which you must determine as precisely as possible. From what “triggers” an unwanted behavior or state. Here a very important, interesting and useful point is that trigger this May be not only visual (think of Boris and the picture of a traffic police inspector with a baton), but also kinesthetic. For it is quite natural that the “push” to undesirable behavior can also be internal state, caused by various external situations (imagine how this will enrich your possibilities for using the swing technique: literally “one swing - seven beatings”).
For example, I had a woman as a client who was confused every time she encountered rudeness: passers-by, acquaintances, sellers, bosses, etc. Common to all these situations, she had exactly confusion, which I immediately “anchored” and began to use as a trigger (i.e., using the anchor, I “turned on” this woman’s state of confusion, after which she immediately evoked a visual image of a new strong self ). In the case of using internal keys, we allow ourselves to get away from the context - the specific situation in which the unwanted behavior or state occurred. And we use the swing technique, which is already close to the one that can be called "out of context" (as opposed to the previously described "context").
Out of context swing. The "contextual" swipe suffers from two drawbacks. Firstly, it is really contextual - i.e. your new "I" appears, basically, only in a trigger situation. Secondly, (I will mention again) it is predominantly visual, which naturally reduces the possibilities of using this really wonderful technique for pronounced auditory and kinesthetics.
The technique of out-of-context sweep, which I call “holographic”, is deprived of all these shortcomings, because in it you use all modalities (full VAKD) to create a new image of yourself, which really makes this image seem to be “voluminous”.
In this technique, both restrictions are removed. And with its help, you can easily program your unconscious for a specific and purposeful search for resources (do not worry - it will do it automatically) to turn you from weak and not liking yourself into strong and liking yourself. In any context of your life, any area of your body, mind or spirit. And in any hypostasis of your being.
In the technique of an out-of-context “holographic” wave, you seem to change two images of your “I” between themselves. And the one that you do not like (sick, unhappy, always preoccupied, etc.) is replaced by the one that suits you (healthy, happy, relaxed-flexible, etc.).
Since we are talking about a holistic - out-of-context - image, with a sufficient number of repetitions (from 3 to 7, but it is better to do this many times), your unconscious will eventually rebuild your Self - using all the resources available to it and not in some specific contexts, but in general for your entire life.
Performed out-of-context "holographic" swish technique as follows (part of the description was made by me).
1. Move your eyes to the “visual memory” position and imagine yourself the way you don’t like yourself. Move this image aside for a while.
2. Now move your gaze to the "visual construction" area and imagine how you should look instead of how you don't like yourself. After completing the visual construction, move the constructed image several times to the area of "visual memory"— until it becomes easy and distinct to be remembered.
3. Move your eyes to the "auditory construction" position and imagine the words that you will say (and that will speak to you), as well as all the sounds that will accompany you when you become like the constructed image (i.e. become like that whatever you want). Move the auditory image to the area of the auditory memory.
4. Move your eyes to the position of "inner speech" and feel what you will feel when you become what you want. Move these sensations to the kinesthesia area.
5. Having clearly imagined your new image in front of you in a single complex of representative systems (fullVAKD) required amount once, make the so-called “swipe by distance and color” (according to M. Atkipson and the materials of the NLP master course IGISP), for which:
a) dodisliked (key) image close and colorful;
b) put a small black and white"liked" an image of oneself away from oneself;
c) when you make a wave, the key (disliked) image should quickly go into the distance, decreasing in size and losing color. At the same time, the desired (liked) image of yourself will move towards you, become large and acquire this very color. Repeat the swing five times and check. And of course, don't forget to take a break and clear the screen at the end of each swipe.
Simple variations of out-of-context swipe. I will not hide it: the idea of out-of-context swing was born before and outside of non-rolinguistic programming (NLP just perfected it). So if you are too lazy to mess with complete scheme"holographic" wave, you can use two simplified versions of it (no longer holographic, but still out of context): screen splitting technique by G. Spiegel and/or double mirror technique(both of these techniques are taken from J. Graham's book "How to become a parent to yourself. A happy neurotic").
In the first case, you need to do the following.
Close your eyes and imagine a big (or not so big) screen on some wall of your room. Divide it into two halves and on one half see yourself in your present state (negative), for example, sick, tense and anxious / hay; and in the second half— in the desired state (positive), for example, healthy, relaxed and calm. Then tell yourself clearly and confidently how you would like to see yourself; collect all the feelings of the one you like best and take those feelings from the screen into your life, leaving the one you don't like on the other side of the screen. Then imagine how good it is to be (or act like) in any situation.
In the second case, you also need to close your eyes first and then follow the algorithm.
Imagine that you are standing between two large mirrors. In the mirror behind you, you imagine yourself as you are.— unchanged (NA). This unwanted image of yourself melts away, becomes colorless and shapeless, and then disappears altogether. When this happens, look at the mirror in front of you in which you see yourself as you want to become (JS). Reflection is bright, colorful and full of Life. You like it more and more, and you start getting closer to it...
However, you will have to pay for your laziness by repeating any of these techniques many times - about five times a day, until you achieve a result. So better use the classic NLP swings.
And start doing it right now - "waving" yourself from illness to health. But before that - get acquainted with two more variants of the swing technique, the descriptions of which are taken from the materials of the NLP master course by M. Atkinson - IGISP.
Improving your condition by repeating strokes. The painful states that we all experience from time to time are in no way related to the pleasant moments that you want to keep on the principle of “stop, a moment ...” On the contrary, you want to get rid of them as soon as possible, which, however, is not so easy to do - if , of course, do not take advantage of another swipe option: a technique for improving one's condition by repeating strokes.
She does it this way.
1. Close your eyes and try to see in front of you a large, bright, associated image of your present position (ie, just everything that you saw before you closed your eyes). In the lower right corner put a small, vague picture of yourself— in the same context, in a different way: more healthy, cheerful, confident, rested, etc.
2. Sweep and open your eyes.
3. Repeat the above (steps 1 and 2) three times.
4. For the third time, step into the picture of yourself being healthier, more cheerful, confident, rested, etc. Look through the eyes of this character at what you see, and make a small, dark picture of yourself in the corner of this picture, but then even more healthy, cheerful, confident, rested, etc. Make a swing and step into it again.
5. Repeat step 4 ten times. And leave the last picture dissociated (that is, let this healthy, cheerful, confident or rested you remain in front of your eyes).
Building chains of strokes. But you can get yourself out of a painful or unpleasant state once and for all - so that every time it comes, your brain automatically switches to a new mode. In principle, this is, of course, similar to a swing with a kinesthetic trigger. But since disease states are of a very stable nature, it will be better if you do this not in a single stroke, but gradually - through a series (sequence) of transition states with the help of swing chain techniques.
The context (situation) remains the same here throughout the entire chain. As a context, in case you are sick and want to recover as quickly as possible, you can use a picture of everything that surrounds your “sickness space” - at home or in the hospital.
The example below is for creating the classic hesitation/confusion -> boredom -> impatience -> wild desire -> "going to do" chain. But you (I hope) are already skilled enough to construct a sequence of states in your chain yourself.
/. First look at what you see in the situation (context) in which you are hesitating or confused.
2. See yourself bored in the corner of this picture, make this (bored) picture big and bright and step into it.
3. See yourself in the corner impatient, make this picture big and bright and step into it
4. See yourself in the corner with a wild desire, make this picture big and bright and step into it.
5. See yourself in the corner starting to perform. Make this picture big and bright, but keep that last picture disassociated and open ch aza. I recall the sequence of state change.
1. Confusion.
2. Boredom.
3. Impatience.
4. Violent desire.
5. Get Started!
6. Verification. Think of real situations in which you hesitate or feel confused. After you remember them, your states should go through the chain to “start with it.” Or use the so-called adjustment to the future as a kind of test. That is, imagine or imagine how things will be the next time you are faced with one of those situations where you usually feel hesitant or confused. If the swing chain technique has been done by you correctly, very soon you will feel the desire to “get started” ...
Exercise 38
Based on the fact that you really want to go from sick to healthy, create these two images and practice the techniques
screen splitting and
double mirror. Do this exercise for yourself
familiar and regular.
Exercise 39
Using all the data you previously received on NS and LS (and what did you think - I asked you to do it just like that, for the sake of boredom?), perform an out-of-context topographic sweep, “swinging” the image of yourself as a sick person onto the image of yourself, but healthy. Do this repeatedly, adding more and more features to the LS.
Exercise 40.
Practice the technique of improving your condition by repeating the swings, using any situation of malaise, attack or exacerbation of the disease.
Exercise 41.
Create your own chain of “painful->optimal state” swings and make it a habitual response to any direction of illness.
5.3. Building a Strong Self
Creation of a Strong Self as the main result of therapeutic work. IN principle, the creation of a new - strong! - the image of oneself is one of the most important outcomes of any psychotherapy, including those based on neurolinguistic programming. Because it is this image that acts not even as a foundation, but as a frame or skeleton of your new personality, around which (which) everything else will be built or built up (“if there were bones, but the meat will grow!”).
Accordingly, NLP has developed many techniques for creating the Strong Self. You will get to know some of them below. But already now, finishing my story about the swing, I want to tell you about two techniques that are very close to it and also based on predominantly visual construction.
New behavior generator. The first of these was originally called technique "generator of new behavior". And it is intended to make oneself or another "situationally perfect" - that is, to tune one's unconscious to the best ways to act in a particular situation.
First, determine what exactly your behavior or activity does not suit you (what is wrong there?). Well, after that, do the following (based on the materials of the training "Sales Strategy" by M. Atkinson, IGISP).
1. Create and dissociate play an internal script in which you see yourself behaving the way you like. If this doesn't work out right away, for starters, let it be your friend or the hero of a movie, novel, etc., coping with the situation in the way you would like. When the hero performing " leading role in the script" is selected (maybe it's you or someone else), watch this movie from beginning to end. And then put yourself in this image and make all the necessary changes so that now it is you who takes the place of the main character, and watch the film again. Happened? If not, try again to make effective changes.
2. Add soundtrack. How do you want to hear the sound of your voice? Check if it sounds right. If not— make the necessary changes.
3. Enter into a new image of yourself. Now, when you are in your new image, move in it, as if trying it on yourself. Are you feeling the way you would like to? Looking from within this image, check if you are acting the way you wanted to? Once this new behavior has been sufficiently explored and accepted, anchor it and then test it.
Expectations Technique. This slightly strange name (the author of the description is M. Atkinson, and the source is the materials of the NLP IGISP master course) belongs to a very powerful and rather complex technique, which, however, is an excellent way to create a holistic and complex image of the Strong Self.
In this case, I give a classic (but, of course, edited, otherwise you simply would not understand anything) description of this expectation unity techniques, taking as a basis the state of anxiety so familiar to everyone and literally devouring our health.
1. Create an image map of yourself.
Picture yourself as accurately as you can.
Determine the qualities you would like to have.
And look in the past for personal experiences associated with each quality.
Find visual cues that are behaviorally specific to each quality, such as appropriate breath changes or posture changes, specific gestures, features, and complexion. “Add” to your picture another person who will support and enhance these desired features. Now "start the movie" by watching, listening and feeling your interaction with this person while demonstrating the desired qualities.
2. Rehearse and anticipate (adjust for the future) the Strong Self in different scenarios.
Run the Strong Self film, embellishing and magnifying all behavior-specific clues.
Now shift the background details in your movie into a positive, non-anxious situation, and watch, listen, feel how the image of the Strong Self seems to progress in the scene from beginning to end, and valuable qualities appear brighter and brighter.
Repeat the film of the Strong Self operating in a neutral or routine situation.
Repeat it for the same alarming situation. Start the movie, but with the Strong Self, in control of the situation and interaction.
3. Make the Strong Self Map an automatic habitual response to anxiety or stress.
Not using your new card image of the Strong Self, imagine a situation of anxiety or stress.
Note and identify your own specific physiological signals of rising anxiety. This may be stiffness or tension in the body, dry mouth, change in tone of voice, increased breathing, rapid heartbeat, etc.
When the alarm indicator is selected, play it again, playing the movie with your alarm situation. Then immediately switch to your Strong Self, acting and interacting in a previously rehearsed scenario. Do this at least 10 times until the stress indicator automatically and habitually conjures up the image of the Strong Self in your head.
4. Future-proof and rehearse your future goals using the Strong Self.
Start by portraying the Strong Self in previously rehearsed scenarios.
Roll out like a painting or film a new backdrop depicting your ideal goals months or years later. Think, imagine: Who is there? Is everything done there? How exactly does it look like?
Description: Alexander Lyubimov
Step by step description
2. Image of the desired state
Create an image of the desired state.
 |
Criteria "- I-image":1. reflects the abilities and qualities of a person, not behavior; 2. has the ability to create new behaviors (flexibility); Invite the Client to imagine themselves in 3-4 situations in the future in which the problematic behavior would have occurred before. If the old behavior is still present during the test, go back and do the swish technique again. Maybe you missed something, or you can do something else to make this process work.
PresentationRemarksGeneral
key image
Desired self-image
Image Replacement
If it didn't work out
|
Undoubtedly, neuro-linguistic programming today is one of the most popular and sought-after ways for a person to influence his own personality and the people around him. After all, NLP allows a person to learn to better understand himself, and get rid of any negative traits, while at the same time cultivating positive ones; promotes a deeper understanding of those with whom one has to interact; makes it possible to make the communication process more pleasant and effective, as well as to influence people of completely different categories. Moreover, knowledge of NLP is successfully applied not only in psychology, psychotherapy and other related sciences. The application of NLP is ideal for ordinary Everyday life. And in order for anyone to learn this, there are now many options: video and audio materials, Internet resources, trainings and webinars, special training programs, magazines, books, etc.
And, of course, the basis for any training programs and materials is always theoretical basis containing the bulk of the information. But any theory will not be of any value if it is not combined with practice, because. only practice forms the skills necessary for the successful application of knowledge. Exactly practical side NLP we have dedicated the submitted article. In it, we'll look at some of the best and most popular NLP tricks and techniques. You can master any of these methods to a sufficient extent, subject to regular training in everyday life.
In this article, 13 techniques are briefly analyzed, if you want to learn about 72 more techniques and learn how to apply such techniques in life, then we advise you to pay attention to our course "The Best Communication Techniques".
Change of submodalities
Submodalities are those elements that make up a complete picture of our perception of the surrounding reality. With the help of them, our attitude to everything is encoded. The technique of changing submodalities allows us to change our attitude to something, and we can influence not only the strength of our experiences, but also transform their assessment and subsequent sensations. In addition, this technique is also suitable for changing the assessment of some situation that has already occurred, the formation of motivation, changing attitudes towards another person, etc.
As a rule, the scheme of this technique is always approximately the same: you need to take a situation (person) to which you want to change your attitude, and a situation (person) in relation to which, on the contrary, positive emotions are experienced. Then you need to find some differences between these situations (people) and their submodalities, and replace the submodalities of the first situation with the submodalities of the second. After that, a check is made: if the situation has changed in the right direction, then the replacement was successful, if not, then you need to return to the previous step and work it out again.
Model of correct goal setting "SMARTEF"
A huge role in the process of achieving goals is played by the ability to correctly formulate and determine the desired result. Simply put, in order to change anything in life, you need to have a clear idea of what you want specifically. It is the SMARTEF technique that helps to define and formulate the result properly. Compliance of the goal with the SMARTEF criteria greatly increases the likelihood of its implementation. The goal should be:
- Specific (you must take into account all the details);
- Measurable (you must be clearly aware of all the indicators of the moment when the goal is achieved);
- Attractive (the goal should be consistent with your beliefs and values, motivate you);
- Realistic (you must know exactly what the goal is achievable and what you need to achieve it);
- Limited by time (you must clearly set a time frame for achieving the goal);
- Sustainability (you must consider your goal in a global sense, as well as realize the secondary benefits of achieving it / not achieving it);
- Positive wording in the present tense (when setting a goal, you must take into account the special parameters of the wording).
We have already touched on SMARTEF techniques in our lesson " Anchoring, performance and state management". If you wish, you can return to it or study the method in more detail.
Walt Disney's Creative Strategy
This technique is based on the many years of experience of the American animator and film director Walt Disney in the fields of business and creativity. The essence of his strategy is the ability to approach any issue with three different positions: dreamer, realist and critic. The very same approach was called by the author "imaging". Each of the three components contributes to the search for an effective solution to any issue.
The main function of the dreamer is manifested at the initial stage, when new goals and ideas are just being formed, and is focused on the future. The dreamer must help the person see how all the parts of his plan fit together. The function of a realist is expressed in the search for tools suitable for the implementation of the intended plan, so that an abstract idea can take shape into something concrete. A realist helps a person move from the thought process to action. The critic, in turn, is needed in order to evaluate the idea that has appeared or the planned plan to achieve the goal from the critical side. A critic is meant to help a person find weak points in his plan, to try to identify potential problems or points that could be missed. The critic also draws a person's attention to such things as the environmental friendliness of the plan, its realism, secondary benefits, etc.
Approaching any business using the strategy of Walt Disney's creativity greatly increases the effectiveness and personal productivity of a person. And you can get acquainted with this strategy in more detail.
Working with logic levels
According to the results of research by one of the first developers of NLP, Robert Dilts, there are several levels of a person's perception of reality and how he lives it. All of them are parallel to each other and are closely interconnected. It is very useful for a person to realize what is happening at all these levels, because. it affects every aspect of life: decision-making, relationship formation, feelings and well-being, and even events that occur. It is also important to know that logical levels are subject to a certain structure. Firstly, the Higher levels cannot exist without the Lower ones, because is realized through them, and secondly, the Lower levels depend on the Higher ones and obey them.
Usually a person forms his goals and realizes the problems at the Lower levels and therefore it is possible to start working with them at these levels. But, taking into account the aforementioned regularities, it is necessary to work out the goals and problems at the Highest levels, because The best way to find a solution to any problem is to find its origins and work directly with them.
Working with logical levels is an extremely effective technique for interacting with your goals and inducing life changes. Absolutely everything that a person desires must be in harmony with his Higher levels, i.e. consistent with beliefs, values and worldview. The study of problems at the Highest levels helps to identify the necessary resources and increase their energy potential.
You can find out more information about working with logical levels at this link, as well.
"Swipe"
The presented technique serves to change the destructive type of human response to something in a short time and replace it with a more constructive one. But the result of this technique is not only a change in the type of reaction, but also the establishment of a positive and productive self-image in a person. Sweep can be applied in many areas of life, from eliminating bad habits to correcting problematic behavior.
The structure of the Sweep technique is as follows: first, the context is determined, i.e. a situation to which you would like to change your response. Then you need to identify trigger factors, i.e. those factors that cause the desire to respond in the usual way. This moment is the most important, because. often may not even be realized by a person. The definition of trigger factors also occurs according to a certain methodology. After that, you need to create an image of the state that you want to achieve. Most often this is done using the third. The next stage is the “swipe” that needs to be done. It means a very fast replacement of one picture with another (an unwanted image with a desired one). After the "swing" is completed, you need to check the new state and adjust to the future.
The Sweep technique requires more study (this can be done) and training.
New Behavior Generator
This technique, similar to the previous one, is designed to help a person change automatic reactions to manifestations of external reality, thereby relieving him of many unnecessary problems. Thanks to it, a person’s self-confidence increases, reactions change and positive changes occur in life.
The successful application of this technique involves the passage of several stages. First you need to determine the situation that you want to work out, and live it, presenting it in your mind in great detail. Next, you need to imagine the same situation in the form of a film made about you, and feel the emotions that it evokes. After that, you need to imagine yourself as a cinema operator who puts a film with a film about you into the projector for himself, sitting in the hall. Then you need to imagine yourself as a director and realize the possibility of changing the script; come up with several new options and choose the most suitable one.
The new stage implies that you are again a cinematographer, putting on a new film for yourself, sitting in the cinema hall. Then you imagine yourself sitting in the hall and watching a new movie with your participation. As a result, you must imagine yourself as the hero of a new film and live a new situation, presenting it in all its details in your imagination and realizing your emotions. It is important that the new result suits you. If it does not satisfy you, then you should return to the previous points and work them out again.
The result should be the emergence of a new response template, but already one that will be beneficial. It is necessary to consolidate it by losing the situation several times, using new reactions. You can learn more about how to do all this on this page.
Six Step Reframing
Many of us are familiar with the situation when certain problems are not resolved for a very, very long time, and we cannot understand the reason for this. The fact is that this is hindered by our own subconscious, which for some reason thinks that the way it is now is best. The six-step reframing technique is very good for changing the mood of your subconscious mind. It takes as a basis a special meditative state, when it is in which the subconscious mind is most receptive to incoming information, while in the normal state its access is blocked by various subpersonalities ().
The scheme of six-step reframing is quite simple.
First step. You need to lie on the floor and relax, alternately tensing and relaxing all the muscles of the body, after which you just lie down for about five minutes, focusing on breathing.
Second step. Visualization of a large white screen.
Third step. Once the screen is presented, you need to ask your subconscious mind if it is ready to cooperate. The answer should appear on the screen.
Fourth step. If the answer is yes, then you can ask the subconscious mind any questions, the form of which should imply simple answers (yes / no).
Fifth step. In the process of interacting with the subconscious, you need to find out from him what benefits it derives from the current problem situation, and turn to the creative component of your personality with a request to find a more suitable way to satisfy this need.
Sixth step. You should relax, allowing the subconscious mind to process the information, slowly count from one to ten and stand up. Reframing is over.
Changing personal history
The technique of changing personal history is usually used when the behavior to be changed is related to some events that took place in the past, and is based on existing links between the present and the past. Its use allows you to get rid of unnecessary and limiting beliefs, stereotypes, habits, attitudes, response methods, etc.
The essence of the method is as follows. It is necessary to identify a problematic situation or an undesirable state and set an anchor on it. The established anchor must be used in order to lead the person (or yourself) to the very moment when the problem situation or experience appeared for the first time, and if any of them are discovered, the context of what happened must be taken into account. After several (4-5) similar situations or experiences are found, you need to drop the anchor and return to the very first situation, determine the resources that were required to overcome it, and find trigger factors. Next, you need to find access to the found resource and anchor it, return to the early situation and change its perception, using the existing resource (great for .
After all that has been done, it is necessary from new experiences and evaluate the result. If it does not meet the requirements, then you should return to the previous stage of identifying resources and work it out again. Then you need to consolidate the result and make an environmental check and synchronization with the future.
You can learn more about how all this is done here.
Fast treatment for phobias
The technique of quick phobia treatment is used in NLP in order to neutralize the anchors to any strong feelings, i.e. rid a person of phobias: xenophobia, agoraphobia, nyctophobia, photophobia, claustrophobia and many others. The result of the successful application of this technique is the liberation of a person from fears, the release of energy and the emergence of many new opportunities.
The process of implementing the technique of rapid treatment of phobias consists of several steps:
- You need to access the positive state and anchor it by creating a powerful resource anchor. Moreover, it is best if the anchor is kinesthetic.
- It is necessary to conduct a dissociative analysis of experiences, imagining yourself even before being in a negative state (black and white picture) and after being in it (color picture).
- You need to look at yourself from the outside, as if sitting behind yourself in a movie theater.
- You need to quickly view a black-and-white film, consisting of the first picture, the event itself, and ending with a color picture.
- Then you need to watch the entire black-and-white film, but starting from the second color picture and ending with the first, and during the transition to the first picture, you need to go to the second degree of dissociation (look at yourself watching the movie). After the transition to the first picture, the film should immediately end.
- You need to think about what was the source of the phobia and note the changes in the physical condition.
- It is necessary to project the negative situation into the future by imagining the interaction with the source of the phobia and considering new options for responding. It is important to clearly define indicators of a sense of security or pointers to cautious behavior.
You can get acquainted with the technique of quick treatment of phobias in more detail on this page.
Reimprinting
The name of this technique comes from the word “imprint”, meaning “imprinting”, i.e. any experience or set of experiences as a result of which a person has certain beliefs. Often imprint situations are dead ends and cause a person to feel senseless, hopeless, hopeless, etc. The meaning of imprinting is to find the resources needed to change ingrained beliefs and update established behavioral patterns.
The application of the reimprinting technique is based, first of all, on the definition of the symptoms of an imprint, which implies focusing on the very first appearance of any experiences associated with it and the beliefs that have arisen. After that, you need to mentally transport yourself to the moment that preceded the appearance of the imprint, return to the present state and look at the imprint from the position that preceded it. The next step is to look for the positive intention or secondary benefits that are hidden behind the established reactions and symptoms of the imprint and some other equally important components that require more detailed and scrupulous study.
Features of reimprinting and the procedure for its implementation can be found here.
Reassessment of the past
The technique of reassessing the past helps to change the assessment of an event that took place in a person's past. It is very effective because with it, you can influence the assessment of the troubles that have occurred and the beliefs associated with them, change relationships with specific people, and even transform aspects of the perception of childhood. A brief algorithm of necessary actions includes the following:
- It is necessary to determine the period of time that requires change and elaboration. It can be associated with a person, place, time, and so on. conditions.
- We need to create a powerful resource anchor. It is best if it is kinesthetic.
- It is necessary to present the considered time period in the form of a straight line located on the floor, determine the most significant moments of this period, name them and mark them on the line, observing the real sequence.
- It is necessary to divide all the marked situations into positive and negative. Then, passing along the line, one should relive the positive situations anew, and present the negative ones in a dissociated way, i.e. watching from the sidelines.
- In the dissociated consideration of negative situations, you can use the resource anchor created at the beginning. Sometimes this allows you to look even at negative events from a different angle and see positive aspects in them.
- It is necessary to conduct an ecological check of the new perception of past events and, if the result does not satisfy all the requirements, go back and work through the previous points again.
- It is necessary to synchronize with the future, projecting the achieved result on situations that may occur.
The technique of reassessing the past is considered in more detail.
Choice on the timeline
The presented technique has proven itself to be a reliable tool for resolving those situations where there is a choice of something, but a person does not know how to do it best. In addition, the timeline selection technique can be used to predict the long-term consequences of each of the possible options.
The first thing you need to do to successfully apply this technique is the very realization that you have a choice: you need to clearly determine for yourself what options exist. Next, you need to speculate on the topic of how long the choice can affect in general, and mentally draw a line on the floor that displays this period. After that, you need to determine for yourself the deadline by which you need to make a choice; between this period and the present day, it is necessary to determine the most optimal time for selection. Then you should mentally move into the future and try to note those events that your choice may cause; give these events an assessment by looking at them from the outside. You can also resort to integration to go through the planned route, as if watching from the side on people who have already passed it. At the end of all this, you need to return to the starting point and think about whether it is possible to somehow improve the route or create a new, more efficient one. Assess the choices you have: what did you take away from your journey through the timeline? The number of positive points and point you to the right choice.
In detail and detail, the selection technique on the timeline is considered.
self-hypnosis technique
The technique of self-hypnosis is very effective in view of the fact that it allows a person to work through any of his problems at the deepest levels, because. there is an interaction with the subconscious in the most suitable state for this. Using this technique, a person can change the qualities of his personality that do not suit him, influence the way of his thinking or behavior, get rid of bad habits, instill new and effective attitudes, change the assessment of any events, etc.
Before using self-hypnosis, first of all, you should take a comfortable position that promotes relaxation and in which you can stay for a long time. Then you need to say to yourself the exact time for which you want to put yourself into a hypnotic state. You also need to clearly and specifically set the goal of your dive. It should be formulated in a positive way and spoken aloud in the form that is familiar to you. The next step is to determine the state in which you want to be after waking up, and also say it out loud. All this is done to tune the subconscious to productive work.
The very process of entering a trance must correspond to your representational system, i.e. must be designed for visual, auditory or kinesthetic perception. To enter a hypnotic state, you need to close your eyes and for some time focus on sounds, presented objects, or sensations.
The process of self-hypnosis is a rather complicated procedure (especially for beginners) and requires persistent and patient practice. To learn more details about self-hypnosis, you can visit this page.
It is absolutely easy to see that any NLP technique is a unique tool for a person to work, both with himself and some of his own characteristics, and with other people and what concerns them personally. What can be influenced with the help of NLP techniques, we have already seen more than once.
Naturally, we have considered far from all existing techniques and not in all details. If you wish, you can find other techniques and study each of them in detail for more than one day. But the main thing is not this. The main thing is that now you are armed with knowledge about what NLP techniques are in general, how to apply them and why it can and should be done.
Learn, practice and hone new skills, and in time you will be amazed by your ability to truly magically influence yourself and others!
Loading...