Exercise 4-2 Changing Your Self-concept ↑
piter239 в посте Metapractice (оригинал в ЖЖ)
Again I want you to start by silently exploring your own experience for about five minutes, guided by these questions, and then share and discuss what you found with the others, and help each other find out what you do by observing nonverbal gestures and asking good questions.
After you have shared, I want you to start experimenting with changing elements of your database, and noticing how that changes your experience of it. One thing you can do is to go down the checklist, changing each of the variables that I have listed. Try adding or subtracting examples in your database. Whatever number you have, try making it considerably more or less. If your database is sequential, try making it simultaneous, and vice versa. Try adding or subtracting modalities. Find out what difference it makes to associate into an example as if you were there, and then dissociate by stepping back out of it and seeing it as if it were a still picture or a movie on a TV set. Play with changing the submodalities that you use in the database, making the pictures or sounds more or less intense, making them closer or farther away, larger or smaller, etc.
Another way to explore is to try on the ways that the others in your trio use. If you have about five large examples spread out right in front of you, and one of your partners has thirty smaller ones off to her left, try doing it her way. Make only one change at a time, so that you can notice how each change affects your experience. First you might add in twenty-five examples to the five you already have, and see what difference that makes. Then change back to the five you started with, and just make them smaller. Then change them back to your original five again, and move them off to your left. Finally, try making all these changes at once, so that you can experience the same thing that she does.
As you experiment, the main thing I want you to notice is how each change affects your feeling of certainty or solidity about your self-concept. In the example I gave, you can compare the difference between having five examples and having thirty. Which one feels stronger—more real or true? This feeling is a good indication of the durability or strength of your quality. Start with five minutes of silently using the checklist to examine your own experience, before sharing and experimenting with the others in your trio.