Discover 3 exercises, explained step by step by Françoise Dorn, psychotherapist and NLP practitioner, to test Neuro-Linguistic Programming on you, and enjoy its many benefits.
The origin of NLP
Taught and practiced all over the world, Neuro-Linguistic Programming (NLP) was invented in the 1970s by two American psychologists: John Grinder (who was also a linguist), and Richard Bandler (who was also a computer scientist).
NLP is a set of methods and techniques for "act knowing where we are going and why", used in very different fields: communication, management, health, pedagogy, or sports performance ...
As explained by Françoise Dorn, psychotherapist, NLP practitioner, and author of Little Book of Positive Psychologyat First Editions, NLP is also "a state is positive, turned to opportunities, resources and solutions rather than problems".
What does "Neuro-Linguistic Programming" mean?
Programming: Throughout our existence, we record ways of thinking, feeling and behaving in our brain "software". These programs vary from one individual to another, some are helping and others limiting. The idea of NLP is to change them to turn them into positive programs!
Neuro: this programming is done by our brain and our nervous system.
Linguistics: language reflects our thinking and allows us to communicate with others, verbally and non-verbally.
These three associated terms, "Neuro-Linguistic Programming", indicate that if one acts on one of these systems, the others change ...
The purpose of this method? "To be at best with oneself"
While respecting the person as it is (both cognitively, emotionally and behaviorally), NLP gives us the keys to "to be at best with oneself"by associating the things that happen to the positive, taking a step back to avoid feeling the negative emotional impact ...
This can help in many situations where one might encounter difficulties: being comfortable when presenting an important file at work, being calm and available for the homework of the children, being energetic the morning waking up, remained attentive and benevolent in front of a customer or an angry person ...
3 exercises, to test, to get started right now!
- Exercise 1: Anchoring
The goal of this exo
Anchoring is a natural process that unconsciously and automatically associates an internal reaction with an external stimulus: a hello, a wink, a "tope there" in an agreement ... We memorize these links and thus create what we call "anchors". As soon as an anchor is stimulated, the sensation experienced in the past comes back instantly.
Anchors can be visual (a seashell in your bathroom reminds you of holidays in Mauritius), auditory (this piece of music, a moment in love), kinesthetic (this ball in the stomach, this moment of panic when an examination), olfactory (this delicious smell of chocolate your childhood with your grandmother) or taste (the most famous description of a taste anchor is of course the madeleine Proust!).
Think of a situation where you feel an uncomfortable internal state and ask yourself in what positive internal state (a memory, a place that soothes you ...) do you want to be in this situation?
Stressed, you want to be relaxed, anxious, you want to be serene or filled with confidence in you ...
Once you have chosen your desired internal state, follow the procedure:
- Sit in a quiet placeclose your eyes and find a memory where you lived this positive internal state. Relive the scene by being fully associated, until you feel it completely in your body.
- Anchor the positive internal state. In this situation the kinesthetic anchor is the most effective. For example, you can shake your fist or stimulate a point on the body (wrist, knee, ear ...) for at least 20 seconds. Repeat this operation 2 to 3 times to strengthen the anchor set up.
- Test the impact of the anchor. Forget the previous steps for a few moments while thinking of something else. Then once in a neutral internal state, stimulate the anchor set up and let the positive internal state return.
- while stimulating the anchor, plan in the future in a difficult context. And let yourself experience what this positive internal state now allows you to do, as well as you new behaviors ...
This magic button is now available to help you in difficult situations. But an anchor wears out if you do not use it! Remember to activate it regularly and reinforce it by stimulating it in new situations where you experience this positive internal state.
- Exercise 2: Submodalities
The goal of this exo
Submodalities are the ways in which the brain sorts and codifies the experience. By modifying the structure of our experience, it is possible to modify the experience itself but also our emotional and behavioral reactions.
The sensory representations are all different: a mental image can be pale or dark, big or small, in color or in black and white ... In the same way, an auditory representation has a certain volume, rhythm ...
The user manual
Learn now to juggle submodities. Take an unpleasant task and a pleasant task. For example, you hate ironing or filing your tax return but you love gardening. Do yourself a representation of these 2 experiences. Now review your submodal checklist and fill in your table:
Look at your 2 columns and identify the differences. This is called contrast analysis.
You will now transform your unpleasant task and make it enjoyable by playing with your submodalities: give your negative representation the components of the pleasant task!
Among your parameters, there are probably 1 or 2 that will have a preponderant impact: it is the critical submodality (often it is about the size or the distance). Now look at this representation "revamped": it is likely that your motivation and your feelings are very different.
- Exercise 3: swish
The goal of this exo
The word swish means "hissing" or "rustle", like the sound of an image that quickly covers another.
This technique makes it possible to modify the internal representations of a person and transform a negative feeling into a positive feeling. This is to short-circuit the trigger of the anxiety-provoking situation.
It is appropriate whenever an internal image triggers an unpleasant feeling or feeling: jitters, discomfort, anxiety, lack of confidence, demotivation ... It can also be used in addictive behaviors.
- Identify the problematic situation: in which situation do you want to react differently?
- Identify the image related to the problem: now locate the internal image that you see in this situation just before having the attitude you want to change. Locate the internal manifestations that this negative image triggers at home.
- Create a positive image: let come a second image, an image of you having full confidence in you. To be useful in all circumstances, this image must be dissociated (you can see yourself as if we had taken a picture of you) and not contextualized. Modify this image so that it is really attractive and gives you positive body reactions, a feeling of well-being and fulfillment.
- The swish: close your eyes and see the first image. She must be tall and clear. Then place on the bottom left a small dark image, your 2nd positive image. Grow this small image that lights up as it covers the other, while the first image shrinks and becomes dark. Repeat by repositioning your 2 images and do this 5 or 6 times in a row, each time faster and faster. At the end of this process, visualize a blank screen and open your eyes again.
- Test the result: turn on the screen again and look at the picture that comes your way. Can you find the first picture? What difference does it make?
- Make a projection in the future: Imagine in a few weeks in a situation similar to the one you mentioned at the beginning ... How did this new person that you have become behave? What do you feel ? What can you do now in different contexts of your life?
Thanks to Françoise Dorn, NLP psychotherapist and practitioner, author of the Little Book of Positive Psychology at First Editions, www.francoise-dorn.com. Find other NLP exercises in The Magic of Emotions, ESF Editions.