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Create your own blueprint






Discovering your Submodalities is a fun process. You may want to do this on your own, although you may find it more fun to do with someone else. This will help with the accuracy, and if they're also reading this book, you'll have a lot to talk about and a partner in your commitment to personal mastery. So very quickly now, think of a time in your life when you had a very enjoyable experience, and do the following: Rate your enjoyment on a scale from 0-100, where 0 is no enjoyment at all and 100 is the peak level of enjoyment you could possibly experience. Let's say you came up with 80 on this emotional intensity scale. Now, go to the Checklist of Possible Submodalities (page 169), and let's discover which elements are apt to create more enjoyment in your life than others, more pleasure feelings than pain feelings. Begin to evaluate each of the questions contained in the checklist against your experience. So, for example, as you remember this experience and focus on the visual Submodalities, ask yourself, " Is it a movie or a still frame? " If it's a movie, notice how it feels. Does it feel good?

Now, change it to its opposite. Make it a still frame and see what happens. Does your level of enjoyment drop? Does it drop significantly? By what percentage? As you made it a still frame, did it drop from 80 to 50, for example? Write down the impact that this change has made so you'll

be able to utilize this distinction in the future.

Then, return the imagery to its initial form; that is, make it a movie again if that's what it was, so you feel like you're back at 80 again. Then go to the next question on your checklist. Is it in color or in black and white? If it was in black and white, notice how that feels. Now, again, do the opposite to it. Add color and see what happens. Does it raise your emotional intensity higher than 80? Write down the impact this has upon you emotionally. If it brings you to a 95, this might be a valuable thing to remember in the future. For example, when thinking about a task you usually avoid, if you add color to your image of it, you'll find that your positive emotional intensity grows immediately. Now drop the image back down to black and white, and again, notice what happens to your emotional intensity and what a big difference this makes. Remember to always finish by restoring the original state before going on to the next question. Put the color back into it; make it brighter than it was before, until you're virtually awash in vivid color.

In tact, brightness is an important submodality for most people; brightening things intensifies their emotion. If you think about the pleasurable experience right now, and make the image brighter and brighter, you probably feel better, don't you? (Of course, there are exceptions. If you're savoring the memory of a romantic moment, and suddenly turn all the lights on full blast, that may not be entirely appropriate.) What if you were to make the image dim, dark, and defocused? For most people, that makes it almost depressing. So make it brighter again; make it brilliant!

 

 

CHECKLIST OF POSSIBLE SUBMODALITIES

Visual

1. Movie/still

2. Color/black-and-white

3. Right/left/center

4. Up/middle/down

5. Bright/dim/dark

6. Lifesize/bigger/smaller

7. Proximity

8. Fast/medium/slow

9. Specific focus?

10. In picture

11. Frame/panorama

12. 3D/2D

13. Particular color

14. Viewpoint

15. Special trigsger

Auditory

1. Self/others

2. Content

3. How it's said

4. Volume

5. Tonality

6. Tempo

7. Location

8. Harmony/cacophony

9. Regular/irregular

10. Inflection

11. Certain words

12. Duration

13. Uniqueness

14. Special trigger

Kinesthetic

1. Temperature change

8. Texture change

3. Rigid/flexible

4. Vibration

5. Pressure

6. Location of pressure

7. Tension/relaxation

8. Movement/direction/

9. Breathing

10. Weight

11. Steady/intermittent

12. Size/shape change

13. Direction

14. Special trigger

Is it a movie or a still frame?

Is it color or black-and-white?

Is the image on the right, left, or center?

Is the image up, middle, or down?

Is the image bright, dim, or dark?

Is the image lifesize, bigger, or smaller?

How close is the image to you?

Is the speed of the image fast, medium, or slow?

Particular element focused on consistently?

Are you in the picture or watching from a distance?

Does the image have a frame or is it a panorama?

Is it three-dimensional or two-dimensional?

Is there a color that impacts you most?

Are you looking down on it, up, from side, etc.?

Anything else that triggers strong feelings?

Are you saying something to yourself or hearing it from

others?

What specifically do you say or hear?

How do you say or hear it?

How loud is it?

What is the tonality?

How fast is it?

Where is the sound coming from?

Is the sound in harmony or cacophonous?

Is the sound regular or irregular?

Is there inflection in the voice?

Are certain words emphasized?

How long did the sound last?

What is unique about the sound?

Anything else that triggers strong feelings?

Was there a temperature change? Hot or cold?

Was there a texture change? Rough or smooth?

Is it rigid or flexible?

Is there vibration?

Was there an increase or decrease in pressure?

Where was the pressure located?

Was there an increase in tension or relaxation?

Was there movement? If so, what was the direction

and speed?

Quality of breathing? Where did it start/end?

Is it heavy or light?

Are the feelings steady or intermittent?

Did it change size or shape?

Were feelings coming into body or going out?

Anything else that triggers strong feelings?

 

Continue down your list, noting which of these visual submodalities changes your emotional intensity the most. Then focus on the auditory submodalities. As you re-create the experience inside your head, how does it sound to you? What does raising the volume do to the level of pleasure you feel? How does increasing the tempo affect your enjoyment?

By how much? Write it down, and shift as many other elements as you can think of. If what you're imagining is the sound of someone's voice, experiment with different inflections and accents, and notice what that does to the level of enjoyment you experience. If you change the quality of the sound from smooth and silky to rough and gravelly, what happens? Remember, finish by restoring the sounds to their original auditory form so that all the qualities continue to create pleasure for you.

Finally, focus on kinesthetic submodalities. As you remember this pleasurable experience, how does changing the various kinesthetic elements intensify or decrease your pleasure? Does raising the temperature make you feel more comfortable, or does it drive you up the wall? Focus on your breathing. Where are you breathing from? If you change the quality of your breaths from rapid and shallow to long and deep, how does this affect the quality of your experience? Notice what a difference

this makes, and write it down. What about the texture of the image? Play around with it; change it from soft and fluffy, to wet and slimy, to gooey and sticky.

As you go through each of these changes, how does your body feel? Write it down. When you're done experimenting with the whole checklist of submodalities, go back and adjust until the most pleasurable image re-emerges; make it real enough so you can get your hands around it and squeeze the juice from it!

As you go through these exercises, you will quickly see that some of these submodalities are much more powerful for you than others. We're all made differently and have our own preferred ways of representing our experiences to ourselves. What you've just done was to create a blueprint that maps out how your brain is wired. Keep it and use it; it will come in handy some day—maybe today! By knowing which submodalities trigger you, you'll know how to increase your positive emotions and

decrease your negative emotions.

For example, if you know that making something big and bright and bringing it close can tremendously intensify your emotion, you can get yourself motivated to do something by changing its imagery to match these criteria. You'll also know not to make your problems big, bright and close, or you'll intensify your negative emotions as well! You'll know how to instantly shake yourself out of a limiting state and into an energizing, empowering one. And you can be better equipped to continue your pathway to personal power.

Knowing the large part that submodalities play in your experience of reality is crucial in meeting challenges. For example, whether you feel confused or on track is a matter of submodalities. If you think about a time when you felt confused, remember whether you were representing the experience as a picture or a movie. Then compare it to a time when you felt that you understood something. Often when people feel confused, it's because they have a series of images in their heads that are piled up too closely together in a chaotic jumble because someone has been talking too rapidly or loudly. For other people, they get confused if things are taught to them too slowly. These individuals need to see images in movie form, to see how things relate to each other; otherwise the process is too disassociated. Do you see how understanding someone's submodalities can help you to teach them much more effectively?

The challenge is that most of us take our limiting patterns and make them big, bright, close, loud, or heavy—whichever submodalities we're most attuned to—and then wonder why we feel overwhelmed' If you've ever pulled yourself out of that state, it's probably because you or somebody else took that image and changed it, redirecting your focus. You finally said, " Oh, it's not that big a deal." Or you worked on one aspect of it, and by doing so, it didn't seem like such a big project to tackle. These are all simple strategies, many of which I laid out in Unlimited Power. In this chapter, I'm expecting to whet your appetite and make you aware of them.

 

 


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