10 steps to changing your perception

Often we work with people who are wanting to change behaviours that they feel are out of control, like anger, drinking, taking drugs or some other kind of addiction or destructive behaviour.

Working against these patterns by simply trying to stop them most often results in failure or at best short term relief. We usually start then with changing how the memory of the unwanted behaviour is stored away. When you recall the last time you engaged in the problem behaviour you remember it via your senses, so … what you saw, heard and felt.

In changing how you remember the behaviour we can alter its internal ‘pattern’ or programme. Here’s how you can do that now with an unwanted/problematic behaviour or memory of your own.

First choose a memory of the last time you experienced the behaviour you want to change, and then work through each of the following 10 steps to alter how it is stored.

1. Are you associated or disassociated in the memory, so are you ‘in’ it or is it more like you are looking at yourself from the outside?

If you are ‘in’ the memory, like you are back as if it’s happening now, then change that to a dissociated view, so that you are looking at yourself in the memory from the outside.

2. Is viewing the memory like a movie or a still picture?

If it’s a still picture then change it to a movie running in your mind. Then notice, is it moving at normal speed, or faster or slower?

Whatever the speed, change that now to the opposite. So, if it’s running slow, speed it up. Or if it’s running fast, slow it down. If it’s running at normal speed then speed it up and then slow it down.

Then return the speed to how it was running previously, and then change the memory to a still image of you in the memory.

3. Is there a border or frame around the image?

If there isn’t, then add one. If there is then take it away.

Keep the changed image in your mind for a few moments.

4. Notice then if the image is flat or 3D?

If it’s flat then change it to a 3 dimensional image. If it is already in 3D then make it a flat image.

The after a few moments, change it back.

5. Notice next if the image is panoramic – filling your entire field of vision, or whether it’s a specific, smaller size?

If it’s panoramic, imagine shrinking the image down so it’s a specific size, like a photograph suspended in front of you.

If it’s already a specific size then imagine bringing that as close to your face as possible so there are no gaps around any of the edges.

After a few moments then change it back.

6. Is it in colour or black and white?

Whatever it is, change it to the opposite and stay with that for a few moments.

Then change it back.

7. Is the brightness normal or is it darker or lighter?

Change it to the opposite, wait a few moments, and then change it back.

8. Is the image in sharp contrast or is it fuzzy?

Change it to the opposite, wait a few moments, and then change it back.

9. Is everything in the image of normal proportions in relationship to everything else or is anything bigger or smaller than normal?

If there is a part of the image that’s smaller than everything else, now make it much bigger. Also if there is a part of the image that is much bigger and out of proportion, then make it tiny.

Wait a few moments, and then change it back to how it was before.

10. Is there any sound or is it completely silent?

Change it to the opposite, wait a few moments, and then change it back.

Now, think of the memory of the problem behaviour. Do you notice any change to the way you recall it, or even how you feel about it?

Often this process can have an instant impact on how you remember problem behaviours, and therefore how they run their programme.

If you don’t notice a change straight away then keep practising it, playing around with the changes you make.

Tom & Sandra.

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