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сначала старые сначала новые
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Разместишь сам завтра? :)
Якорение: паттерн, модель, техники/шаблоны, практика (20) самоякорение
http://community.livejournal.com/metapractice/233410.html
lj-cut text ="Упражнение горячее колено - холодное колено">EXERCISE: Hot Button/Cool Button
1. Think of a response you have that you would like to
change-for example, irritation, depression, anger, worry.
Just for a few moments, fully immerse yourself in the last
time you experienced this. See what you saw, hear what
you heard, and feel exactly what you felt at the time.
2. Now, step out of the experience and slowly run it backward
as a movie, until you find the very first moment the
response begins to develop. Shift the movie just one
frame further back than that, and imagine this as a big
red button-your" hot button" -on your left knee.
3. Open your eyes, shift your position, then close your eyes
again.
4. Now, take three to five breaths, allowing the out-breath
to be a little longer than the in-breath. Fire your "trance
anchor," or simply instruct your unconscious to float you
down to a deeply relaxed and enjoyable state. Spin the
feeling of comfort and relaxation so it begins to spread
throughout your body.
5. As this state begins to peak, imagine a large green
"cool" button on your right knee. Keep pushing the button
several times, going twice as deep each time.
6. Open your eyes and fire your hot button. Immediately
fire your cool button and hold both for a moment.
Release your hot button and hold your cool button as
you run through how your response would have been
different if you had it instead of the hot button response.
Make sure you shift representational systems as you do
this: if the earliest reaction was an image, ensure that
you end with a strong, desirable feeling; if the earliest
response was a feeling, end with a picture of your discomfort
flying away into the distance, and so on.
7. Repeat steps four through six several times, until firing
your hot button automatically triggers a cool response.
http://community.livejournal.com/metapractice/255022.html?thread=5649454#t5649454 /lj-cut
Якорение: паттерн, модель, техники/шаблоны, практика (20) самоякорение
http://community.livejournal.com/metapractice/233410.html
lj-cut text ="Упражнение горячее колено - холодное колено">EXERCISE: Hot Button/Cool Button
1. Think of a response you have that you would like to
change-for example, irritation, depression, anger, worry.
Just for a few moments, fully immerse yourself in the last
time you experienced this. See what you saw, hear what
you heard, and feel exactly what you felt at the time.
2. Now, step out of the experience and slowly run it backward
as a movie, until you find the very first moment the
response begins to develop. Shift the movie just one
frame further back than that, and imagine this as a big
red button-your" hot button" -on your left knee.
3. Open your eyes, shift your position, then close your eyes
again.
4. Now, take three to five breaths, allowing the out-breath
to be a little longer than the in-breath. Fire your "trance
anchor," or simply instruct your unconscious to float you
down to a deeply relaxed and enjoyable state. Spin the
feeling of comfort and relaxation so it begins to spread
throughout your body.
5. As this state begins to peak, imagine a large green
"cool" button on your right knee. Keep pushing the button
several times, going twice as deep each time.
6. Open your eyes and fire your hot button. Immediately
fire your cool button and hold both for a moment.
Release your hot button and hold your cool button as
you run through how your response would have been
different if you had it instead of the hot button response.
Make sure you shift representational systems as you do
this: if the earliest reaction was an image, ensure that
you end with a strong, desirable feeling; if the earliest
response was a feeling, end with a picture of your discomfort
flying away into the distance, and so on.
7. Repeat steps four through six several times, until firing
your hot button automatically triggers a cool response.
http://community.livejournal.com/metapractice/255022.html?thread=5649454#t5649454 /lj-cut
