Installing an anchor on yourself

[Brother]

This NLP exercise is designed to give you a personal experience of the anchoring process and to help you distinguish between your states of consciousness. Mostly, these exercises are based on biofeedback, where the feedback comes from your own sensory channels.

PART I - Anchor to "uptime".

Step 1. Find a place, indoors or outdoors, where you can sit or walk for a while and enjoy the world around you.

Step 2. As you survey your surroundings, focus and adjust your awareness of the outside world in each of your representational systems:

observe your surroundings - use both panoramic and focused vision, perceiving various objects, colors and movements in the world around you;

Feel the temperature of the air, the sensation of clothing, the shape and hardness of objects in your environment, the sensations on the surface of your skin and in the depths of your muscles as you sit or move through the world around you;

listen to the differences in tonality and the location of the sources of different sounds that surround you - and listen to the changes in your breathing, the pitch and tempo of any voices around you;

smell the air and objects around you - notice the sharper and more subtle smells, and, if you wish, notice any changes in the sensations of taste in your mouth.

When you gain access to each of these systems, you can close other channels - by closing your eyes, using ear plugs, or plugging your nose in various combinations. Make sure you have as much access to each system as possible without internal dialogue, internal images or sensations.

Step 3. Grasp your left wrist with your right hand. Once you estimate that you have accessed consistently each of the systems, squeeze your wrist as tightly as you can access the sensory channel you are using. The more clearly you can see, hear, feel, smell the world around you, the more squeeze your right wrist.

Step 4. Begin to tune all the repsystems at the same time so that your attention is completely focused outward through your sensory channels. Squeeze your wrist as tightly as you can.

Step 5. Continue repeating the process until a simple squeeze of your wrist is enough for your attention to automatically turn outward to the world around you without any conscious effort.

PART II - Downtime Anchor.

Step 1. Find a place where you can sit or lie down and be alone with yourself.

Step 2. Turn your attention inward and access the inner experience in each of your repsystems:

Hear inner voices, dialogues, melodies, or sounds in your head. Compose melodies and conversations, and remember the things you've already heard.

Look with your mind's eye on situations and details of objects and events that you imagine and that you have seen before.

Feel the inner sensations. Pay attention to the similarities and differences between emotional and visceral bodily sensations and the memories of things that you felt with your hands and skin. Imagine what the sensations will be from the events and things you have invented.

In your imagination, smell and taste those objects and places that you remember and that you came up with.

Again, access each system separately and as fully as possible. You can try a simple task - imagine that you get up from where you are sitting and open the door, using each system in sequence. Those. first visualize that you are opening the door, then go back and speak how you are doing it, or hear the sounds accompanying this action with your inner ear; then go through the sensations of each action, and so on.

Many of you will probably notice that during this exercise and Part I of the book, you can access individual rep systems with varying degrees of ease - it may be easier for you to feel the sensations than to tune in to internal dialogue or create internal images , and vice versa. Think of it as feedback telling you which systems you need to develop, expand, or exercise.

Step 3. Place your hands together. When you estimate you can access each repsystem as fully as you can, squeeze your hands together as tightly as you can to fully access that system.

Step 4. Begin to access the inner part of the experience of all repsystems at the same time (you can apply all your feelings, focusing on one experience, or adjust each system for a different experience - to see one object, talk to yourself about something else, feel something) then the third, and smell something that has nothing to do with these three experiences.) Squeeze your hands together as tightly as you can.

Step 5. Repeat the process until you just need to squeeze your hands together so that the focus of your attention is automatically turned inward without any effort on the part of consciousness.

As you do this exercise, pay attention to the keys and differences that allow you to access and distinguish between reposystems and between the states you create. These anchors are very valuable to you, as they will give you quick access to the full sensory experience of external orientation for information gathering (ie, "uptime"); and a complete wealth of in-house experience for information processing (downtime).

You may also want to anchor other states and experiences in this way, such as relaxation, creativity, motivation, etc. This pattern is fulfilled in any biofeedback process. A specific state is taken and determined. When a person gains access to a state, he is given feedback through a certain stimulus - how tightly the fist is clenched in this case (Ke); this is also done through tonality (Ae), or light / color intensity, or the position of the hand on the dial (Ve) in other biofeedback processes. Over time, the feedback stimulus and the target state are associated with one another (the stimulus becomes an anchor for the state), so that simply providing a feedback stimulus causes the target state to develop.

You might also want to experiment with internal anchors. For example, if you want to easily access a state of relaxation every time, you can start by seeing a color vividly with your mind's eye. Allow your body to relax as much as possible by slowing down your breathing rate and relaxing tense muscles. When you reach the desired state, observe how the color you represent changes to the color that most illustrates this state (for example, from orange to blue). You can also let the color change position (watch the color seep into the stomach as it changes). Practice until you can access a state of relaxation simply by imagining a color. And then, when you notice that you are tense or anxious, and you want to have a choice in the given conditions, everyone,

Many forms of meditation include auditory anchoring, such as mantras and chants, to gain access to downtime or relaxation states. Words or sounds are repeated when a person enters a state. Later, repeating sounds will easily trigger the intended state.

By the way, when you want to reprogram or "get rid" of any formed anchors, all you have to do is collapse one anchor with another anchor or experience. For example, you can squeeze your wrist at the same time, either when launching some other anchor, or in a different state. However, remember that when you launch an anchor that you want to reprogram it will also affect your current experience, so when you reprogram yourself, make sure to select anchors, states and / or experiences of equal intensity and strength compared to that anchor. which you are changing.

If you wish to amplify the anchor, make sure that you choose a sufficiently autonomous stimulus so that it will not be accidentally triggered and integrated with others.

 

[Brother]

The anchor collapse technique is used in cases where it is necessary to remove minor experiences, usually fresh ones, usually accompanied by a kinesthetic reaction.

Usually, from the patient's story, we learn that in a particular situation he lacked a certain resource. For example, where he was supposed to appear calm, he was unable to do this and was overly worried. Moreover, even now, talking about this event, he also continues to worry.

Having identified such a lack of resources, we look in his personal history for a situation when the circumstances were similar, but he managed to find the necessary resource and received a polar opposite reaction. For example, he was calm enough and succeeded as a result.

The collapse technique of anchors is quite simple and can be used as an independent technique, as well as an integral part of other, more complex techniques.

Technique steps

Step. 1. Definition of the problem situation

The problem situation is identified based on the patient's story. It is sometimes important to accurately identify it, to separate the problem from the rest of life. If there is a certain repetition in the problematics, that is, the problem arises over and over again, then the technique of collapse of anchors is unlikely to satisfy us. Apparently, we are not talking about an accidental problem, but about a certain personal feature of this client, which requires the use of deeper techniques.

But if the situation is isolated, we ask you to remember it. Usually we strive to ensure that a person either remembers it in an associated way, or expresses the feelings that he is experiencing now about this matter.

Step 2. Anchoring discomfort

After the person associate remembered this sensation and we calibrated the negative emotional reaction, anchoring follows. Both kinesthetic and visual and auditory anchors are used, while remembering the anchoring conditions described above.

Step 3. Determination of the desired response

We determine the reaction that the patient would like to experience, and the resources that he would like to have in this situation. Often the patient calls the exact opposite reaction: instead of confusion, he asks for confidence, instead of indignation - calmness, a feeling of inner strength, etc.

Step 4. Choosing the right situation

The patient recalls a situation similar to the first, but then he experienced the feelings and sensations that he is looking for now. It is desirable that this situation be a part of a person's real life, so that this really happens to him. The similarity of the situation is important: the closer, the more related the second situation is to the first, the more successful the technique is.

As an example, let us give the polarity of an electric battery: if we define the pole of the first situation as negative (minus), then, accordingly, the second situation must have an obviously opposite (positive) pole.

When a person finds a suitable situation and you agree with his choice, ask him to associate to remember it, realizing the surging feelings and sensations.

Step 5. Anchoring positive emotions

When the patient is at the peak of positive feelings, you set another anchor. It usually has the same modality (kinesthetic, visual, or auditory) as the first, but different from the first anchor. It is placed either in another place (if it is a kinesthetic anchor), or with the help of another visual image, gesture (if the anchor is visual) or with the help of another sound (if it is an auditory anchor).

If you think the positive anchor is not strong enough, divert the patient's attention and then ask them to recall another, two or more episodes when they experienced similar positive states. Anchor each successive positive reaction with the same positive anchor, that is, create a stack of anchors.

Step 6. Getting out of thinking about the problem

Distracting the patient with any neutral question, bring him into a neutral state, take him out of thinking about his problem.

Step 7. Simultaneous playback of two opposite-pole anchors

Play both anchors at the same time and carefully calibrate the physiological changes. Simultaneous reproduction of two opposite-pole armatures usually leads to a collision of two states. There may be a certain excitement, a rapidly changing unstable emotional state, accompanied by even vegetative reactions: redness, followed by rapid blanching, perspiration, rapid chaotic movements of the eyeballs. With the collapse of two powerful states, a trance may occur that lasts up to several minutes. The playback of anchors usually ends after a few seconds, and the resource can be delayed a little longer.

Step 8. Re-remembering the problem

Having achieved the normalization of the client's state and waiting for the time when he calms down, we again ask him to recall the problem situation. This usually happens without previously accompanying negative emotions.

Difficulties

In the event that after the performed technique negative emotions still arise, it is possible that the following mistakes were made.

First, remember if you checked the actions of the positive and negative anchors, whether these anchors were actually set.

Second. The positive anchor turned out to be weaker than the negative anchor, and thus it was he who was destroyed during the collapse of the anchors, and the negative anchor, although weakened, was nevertheless preserved.

Third. Anchors were not opposite to each other - they were not a minus and a plus, absolute opposites, but this was not revealed in the conversation with the patient. For example, the negative anchor was powerlessness, and the positive anchor was self-confidence. Of course, self-confidence removed part of the powerlessness, which was the lack of self-confidence in her, but nevertheless, this did not add strength to the person, and for repeated work we will need to produce another collapse of the anchors, where the feeling of our own strength will act as a positive anchor.

In all three cases, our task is to identify our mistake and repeat this technique. To fix the first error, check more carefully for the installed anchors. To correct the second mistake, create a positive anchor of greater intensity. To fix the third mistake, create an anchor that is the exact opposite of the problem state. Correcting your own mistakes, try, among other things, to create a margin of safety - by all means increase the resources of the positive anchor much more, since the first failure can already form an unflattering assessment of the patient and will play on the side of the negative anchor in this psychotherapeutic work.

The fourth mistake is perhaps the most common. You misidentified the problem as local and minor. It is based on deep personality and therefore the anchor collapse technique is weak enough to deal with it. You need to find another technique, deeper, in order to continue the psychotherapeutic work.

 

[Tomcat]

What happens if you try to feel hot and cold at the same time? What happens when you mix yellow and blue? What will be your condition when you turn on two opposite anchors at once? You will feel warm and see green. To break the anchors, you anchor an unwanted negative state (let's call it cold or blue) and a positive state (let's call it hot or yellow) and turn on the anchors at the same time. After a short period of mixing, the negative state will change and a new state will arise. You can use this anchor breaking technique with a friend or client. Below is a description of the steps. Make sure you install and maintain rapport throughout your session.

Brief description of the steps of the anchor breaking technique.

1. Identify a problematic state and a powerful positive state that is within reach of that person.

2. Extract the positive state and calibrate the physiology so that you can distinguish it. Change State: Make the client go into another state by distracting their attention or simply asking them to do so.

3. Call the desired state again and anchor it with a special touch and / or word (phrase), then change the state again.

4. Check the positive anchor to make sure it is installed. Include the anchor using the same touch in the same place and / or speaking the appropriate words. Make sure you can actually see the physiology of the desired state. If you can't see, repeat steps one through three to strengthen the association. After you set a positive anchor to the desired state, change the state.

5. Identify the negative state or experience, and repeat steps 2, 3, and 4 for the negative state, and anchor it with a special touch elsewhere. Change the state. This step sets the anchor for the problem state.

6. Lead the client through each state in turn, using anchors alternately and saying something like this: “There are times when you feel blue (include a negative anchor), and in those situations you would rather actually feel yellow (include positive anchor)". Repeat this several times without making gaps between states.

7. When you're ready, reach out to the client with words like, "Notice any change you realize," and include both anchors at the same time. Pay close attention to the client's physiology. You may see signs of change or confusion. Remove the negative anchor first, then the positive.

8. Test your work either by asking the client to return to the problem state or by including a negative anchor. You should see the client entering a state in between positive and negative (different shades of green), or a new different state, or a positive state. If you do get a negative state, find out what other resources the client needs. Anchor them in the same place as the first positive asset, and then go to step 6.

9. Finally, ask the client to think about a situation in the near future in which negative feelings are expected to arise, and have him walk through this situation in his imagination. At this time, you should observe his condition. Hear how he describes it. If you are unhappy with his condition or unhappy with this prospect, find what other resources are needed and anchor them in the same place as the first positive resource, and then continue from step 6. The technique of breaking the anchors will not work until then, until the positive state becomes stronger than the negative, and you may have to accumulate positive resources on one anchor in order to achieve this.

This process can be understood so that the nervous system tries to turn on two incompatible states at the same time. She cannot do this, so she does something else. The old pattern is destroyed and new ones are created. This is why confusion often arises when two anchors are engaged. Anchors make experiences available for conscious control, using those natural processes that usually occur unconsciously. We anchor ourselves constantly, and very often in a completely random way. Instead, we can be much more selective about which anchors to respond to.