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Table of Contents

Working with Habits Tutorial....................................................................................1

General fluff.....................................................................................................1
Playing games, finding reasons and alternatives..............................................7
Feeling good for no particular reason.............................................................11
Changing the past...........................................................................................13
Making it disgusting.......................................................................................18
Changing the future........................................................................................21
Changing the strategy.....................................................................................24
Testing the new strategy.................................................................................27
Swish technique..............................................................................................29
Hypnotizing yourself......................................................................................36
Changing beliefs.............................................................................................46
Ecology, environment and being in Peace without turning Green.................49

Working with Habits Tutorial

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statements are author's opinion ONLY. Use your own judgement.

General fluff.
When someone tells me he wants to quit smoking, I cannot help being skeptical.
Because I know as you know, too that the moment he WANTS to quit smoking,
he WILL quit. Period.

And yet, half of the smokers are people who think that they want to quit. What is
going on here?

And what is it about not being able to loose weight? Or to do exercises? Why is it so

There are few reasons people are not able to change habits they do not need, and
usually you will find few of these reasons at work in the same time. For example...

For example, let's say I have to complete the work by 9.00 am tomorrow. So I am
making a decision to work all the night and yes, in the morning the work is done.
But in the same time something happened with the supply of a chocolate that I had in
my fridge (probably for the safety reasons, if the nuclear war starts, I would have a
year's supply). The chocolate is gone. Why?

Because no mater what I decided to do during the night, my body and my mind still
need a break every now and then. And as my "unconscious mind" does not really care
about this work that I am supposed to do, but only about my well being it will look
for the rest...

But the "conscious mind" decided that there will be no rest! We have a conflict, and
when conscious and unconscious minds are in conflict, unconscious always wins.
Always. Remember it. No breaks? How about a chocolate bar? The conscious mind
"suddenly" (or so it seems) and by itself (right!) remembers the article that I saw in
the magazine 25 years ago, saying that extra sugar increases productivity of a brain.
And now the chocolate bar is not a break from work, it is something I do FOR work!
I am increasing my brain's potential!

We are so good in selfmanipulation...

So the first thing we have to do in order to get rid of a "bad habit" is to figure out why
are we doing it on the first place. And maybe maybe! it is not the habit that we
should change, but our ideas about working in the night...

What about the "withdraw syndrome"? When the person quit smoking, it is like...

Yes, to some extent. It is nothing, compared to drug withdraw, and by the way, this
text is not about habits of using drugs. If you have this kind of problem you will do
much better using the help of a specialist.

But the logic is quite the same.

Our metabolism is very complex, and everything is connected to everything else. And
we are very adaptable creatures, too. Think about our states (physiological states) as

about "local minimums", or if you don't like math, think of mountains and valleys.
The more we go up to the mountains, the WORSE we feel (it is just a metaphor and
has nothing to do with the real mountains). The deeper down to the valley we go, the
better we feel.

But there is no way to get to the deeper valley without going up first!

So one day we started to smoke. And this day we changed our position in this
mountains, we moved uphill, and do you remember you felt so bad the first day
you smoke!

Then your body adapted. It took you down to the nearest valley, so to speak. But it
was a different valley not as deep as the one that you was in at the beginning. But
still better than on the "top" of our imaginary mountain.

What if we quit smoking? We will move again! And we will be taken from our
habitual "valley" up somewhere (not to the same place where we was when we
started smoking for the first time. Much higher. And it WILL feel bad. And there is
no way around it, because by its very nature our valleys are surrounded by mountains.

So we can give up and slide back where we started. Or we can climb up, looking for
the new, deeper valley. Because some people heard of some other people, who
managed to make it to the ocean, you know...

The "story" above is rather simple, compared to many "dimensions" of our internal
valleys. The tobacco fume contains nicotine, that changes the brain activity, and it
contains less oxygen, which changes blood pH, and it also contains sugar yes,
sugar, which (as I mentioned in my chocolate bars story) can affect your brain

And then you are changing it all at once of course it will hurt!

Same with eating less, or not eating at all especially not eating at all. It will take us
WAY up to the mountains, but the higher we go, the more chances we have to end up
in a deep valley in a new state, that is more stable than the original one.

So what does NLP have to do with all this rock climbing? A lot, as it provides you
with the equipment. First of all, you need to be able to set a goal, and that is where
NLP shines. Then you need to DESIRE this goal. Again, NLP can help. Then you can
learn to enjoy the rock climbing you don't have to feel bad about feeling bad!

OK, let me explain. If I stop eating, I will have a headache. Been there, done that.
First two days of not eating I have a headache. And I can tell myself that it hurts, and
I hate it, and I better stop as my life without this little pleasures is meaningless... And
it all is true.

Or I can feel GOOD about it (I teach these techniques in States of Power class, see
free introduction at, and I can keep in
mind the "mountains and valleys" metaphor, knowing that the worse I feel now, the
stronger and healthier I will become. What does not kill us, will make us stronger!
And it is truth, too. And NLP can teach you how to believe what you choose to
believe. I will talk about it later, too.

And I also can feel good about myself, because I AM SO STRONG! I am really
doing it! No food for the entire night ;)))

As the mater of fact, I did "no food" for about 20 days (lots of water!) and all this bad
feelings were GONE after first two days. Then it feels great.

OK, so far we decided, that we need to find the reasons for our bad habits, and the

way to feel good about the process of change. What else?


In NLP we talk a lot about these little routines that we perform specific routines for
specific circumstances. Like "after you finish a dinner, get a cigarette". The strategy
is automatic, and fortunately can be scrambled using NLP. Or replaced by the
different ones. Or both. Every morning I go from the bed directly to the bathroom. Do
I ask myself, if I should brush my teeth today? No. I just do it as a habit. And it is
good. And it is an example of a strategy. It has a Trigger (wake up), the Operation (go
there, turn on water, take a toothbrush), the test (am I done?) and the exit point
(which is a trigger for the "breakfast" strategy). By the way, all these little "go to the
bathroom", "turn on the water", take a brush" are strategies, too. They, too, can be
scrambled. If you destroy my toothbrush, I will newer complete my strategy. If you
only have spaghetti in the fridge, what will happen to the chocolate eating problem?

Keep in mind, that there was a reason for buying that much chocolate, on the first
place. I mentioned nuclear war, but it was more of a joke. You bought chocolate
because you was planning to eat it! (surprise!) This is a strategy, too. We can change
it to buying garlic, just to see what will happen. Imagine. A lot of work to do and the
fridge, full of garlic...

You will eat garlic. Because you still need a break, and chocolate has nothing to do
with it. You may also remember, that garlic is very good for something, maybe even
for brain activity. And you will still use each and every chance to get away from your

In NLP it is called Ecology. When we do something, we better make sure that it IS

what the person need, and not what the person thinks he need. Otherwise we will
probably have what is called a Replacement garlic instead of chocolate, same

structure of behavior.

What else do we need? A propulsion system (term introduced by Richard Bandler). A

special kind of strategy that will pull you towards your goal and in the same time
push you from behind. I do it a lot in States of Power, and I will do it here, too.

There is a slight difference between "I want to quit smoking because my doctor told
me so", and "I want to quit smoking". And there is a third type of "I want" statement
the one from State of Power. I want to do it because it is FUN. You will be
surprised, but ANYTHING can be perceived as fun, including things that are
"normally" perceived as punishment. Think "physical exercises". Is it fun? Or
punishment? Some people do it for fun. Some people (in the military) use it as a
punishment. It all depends on your attitude and we can change it in a drop of a
head... sorry, hat. In a drop of a hat ;)

One last (first, to tell the truth) thing. Beliefs. It is the most powerful roadblock that
we created, or borrowed from someone else, or that just always was there.

Are you a smoker? Yes? It is a belief. And why would you stop smoking, if you are a
smoker? That's what smokers do they smoke! Until they bump into the NLP guy
who teach them how to change it to "sometimes I smoke when I want" or even to "I
used to be a smoker, but not anymore".

Do you have extra weight? Can you get rid of it? No? Remember, when you walk by
the street, and the guy looks at you asking "can you spare some change, please?" And
you say "no", because it is YOUR change...

Our unconscious mind is not mean, it just is protecting us. And it knows that to give
something away is bad... So we need to convince it to give away some weight. To
loose some weight... LOOSE?! Your unconscious mind LOVES you, it does not want

you to be a looser! If gaining is good, and loosing is bad, your unconscious will rather
help you to gain weight, unless you help it to understand... And unless you know
exactly what you want. So watch not only your mouse, but even your thoughts.
Never complain, always look forward to changes.

Credits for the techniques that I am going to use I would like to provide now, so that I
don't have to break your state every time I am introducing some new trick.

Credits: Richard Bandler, John Gringer, Robert Dilts, Tad James and Tony Robbins.
And myself, too.

Also remember, that no mater how good NLP techniques are, they all have one flaw
that cannot be fixed. They only work when you apply them.

That's about it. Al we need. Before I continue to the techniques, there is one
important detail about this text. You see, I have already explained all "theory" in the
NLP, Hypnosis, Power and other web pages and eBooks on this site. There is no need
to repeat myself, and unless I feel like doing so I wouldn't. I will just provide
practical techniques.

And if you SUDDENLY STOP SMOKING, or whatever it is you want to change,

you will have no choice, but to read the rest of information on this site just to
understand what was that just happened... manipulative, am I not?

Playing games, finding reasons and alternatives.

NLP, Hypnosis and Time Line Therapy techniques work very well when you need to
find a "real reason" for some odd behavior.

The woman had a weight problem (an understatement). After some questioning the

therapist found, that the extra weight is a defensive mechanism. Because when the
girl was young, she was afraid of all this confusing things with the opposite sex. And
being her humble servant, her unconscious mind did a simple calculation:

a) she doesn't want to be in a focus of men's attention

b) girls only get this attention if they are slim

The conclusion? Diets didn't work until someone (the therapist) found this
construction, destroyed it and REPLACED it with more or less confident state of "I
know what to do with men".

Was the woman aware of the problem? No. She knew that she has extra weight and
she thought she is a genetically predisposed. She tried diets and they were not
working. While in fact her efforts were sabotaged by the only person who could
sabotage them by herself.

There is a wonderful set of techniques described in "Timeline Therapy and the Basis
of Personality" book written by Tad James and Wyatt Woodsmall These techniques
among other things can help you to get to the root of your "problem" and often
the problem will disappear just because of you being aware.

And we should always remember, that when we take away a strategy, or a painful
memory, or a limiting belief there is a hole left! It is not enough to "remove a
problem", we have to create a solution and to fill the "hole" or the problem might
come back.

So real reasons, benefits and alternatives.

Consider smoking. Did it ever occur to you, that for most people the ONLY chance to

breath deeply is when smoking? Because normally we breath shallow, unless we are
doing Yoga, or any other breathing exercises.

And if you read other texts on this site or some of the eBooks, you might know that
the breathing is one of the most powerful "controls" we have it can alter our state
"in a breath"!

Let's make an experiment. Sit straight. Unwrap your shoulders (please). Smile and
ENJOYING IT take a deep breath and stretch. Feels GOOD, doesn't it? Now, what
was that thing again, that your unconscious mind is concerned about more than
anything? It is YOUR HAPPINESS! And if you are happy when smoking, it will help
you to smoke! Why are you happy when smoking? Because you are taking a deep

Give yourself alternatives! Can you create a habit of breathing deeply from time to
time, just as we did in the previous paragraph but WITHOUT the cigarette? One
deep breath in 15 minutes just to FEEL how good it is to breath.

What about "business considerations"? "I have to smoke during business

negotiations, because my boss does"... Well... this one is tough. Fire your boss.
Seriously. How can he kill you in such a slow, painful... what are you saying? He
doesn't know? Good. Then this is not an issue anymore.

It is changing now, but it is still a problem. I know a woman who was a nonsmoker.
When she noticed that her colleagues are going outside the building every half an
hour for a smoke, she decided to take same time and to walk around the building.
Week later she had a very unpleasant conversation with her manager about "you are
supposed to work, not walk around".

Pressure of an environment. If she read my NLP eBooks, of course, she would talk to

the manager first, charm him and perhaps he would send a companywise E.mail
asking people to follow her example instead of smoking.

Flexibility. NLP is ALL about flexibility of behavior.

Another favorite argument the smokers use is "I just have to keep my hands busy".
My response (depending on the rapport and of the kind of person I am talking to) can
be anything from "have you tried knitting" to "masturbate". I don't care about
politeness if "rude" behavior can help the person. This is just the argument we are
dealing with, there is nothing behind it. It should be broken, by force or by kindness,
doesn't mater. What kind of an argument is it the adult person cannot control his
hands?! (I would say it if I want the person to abandon this argument).

From NLP point, "keeping hands busy" is just another strategy. We either scramble it
(for example by being sarcastic and making the person ashamed of doing this
strategy) or we can replace it with better one.

Buy some aromatherapy kit, they make some of their items in shape of a small
cylinder, just like the cigarette. Hold it in your hand. Smell it. Not only it smells
good, but the carefully chosen aroma will in fact increase your work productivity
dramatically, not to mention that you will have something to talk to all these strangers
that will approach you, curious on what are you sniffing.

The arguments and excuses are countless. What you need to remember is that our
language is VERY flexible and powerful tool we can find words to support or
disprove ANYTHING. These are games nothing more. We know that it is possible
to stop smoking or to loose weight or to start exercising whatever. There are people
in this world who have done it successfully. And as you know if you read NLP
tutorials on my web site, WHAT ONE MAN CAN DO, THE OTHER CAN LEARN,



Feeling good for no particular reason.

This technique is powerful and I always do it at the beginning or at the end. We will
use it as a source of infinite power and simply because it feels good.

I would like to ask you to CLOSE YOUR EYES if you want to, but do not RELAX. I
want you in an active state. Also, some people find that it is better to do standing,
while others prefer to do it sitting. If you don't have problem staying, like a sore back,
you better... well, you decide.

Take a deep breath. Close your eyes. Smile. It is very important that you keep your
smile and the posture, and just pretend to be an omnipotent person. Because if you
pretend then in thirty seconds to one minute you will become one that's just the way
our mind works miracles.

Now, take another breath and this time feel the air. Have you ever noticed how good
it feels to breath in? Have it already occurred to you that by smiling when breathing
you will learn to love breathing? Breath and feel GOOD. You can stretch a bit and
maybe even straighten your back and shoulders while you ENJOY your breathing.

Imagine NOW yourself in front of the most beautiful waterfall in the woods in a nice
day. See the water sparkling and hear the steady powerful sound of water. And as you
are noticing some little details about it, you might also FEEL little drops of water in
the air. That's right. Breath it in. Now. Walk the water towards the waterfall. I want to
invite you to step into it. That's right stay under the water and turn around to face
the outside. Feel the temperature of the water and the power of it, the vibration as it
falls at your shoulders.

Breath in, allowing this power to be yours. And now make this stream of water to
fly through you. That's right. As all this powerful stream flies through you and each


drop... Each drop washes away the negative. Things you don't need. See it being
washed away in the stream and vanish in the light of day as you are getting stronger.
Allow the water to wash away the thoughts that was limiting you before. Ones you
don't need. Breath with this energy and I invite you to notice how each drop of water
leaves behind a tiny little bit of pure energy. And you may begin to watch your body
shine from inside with this energy you have NOW.

And now FLY that's right fly from the waterfall right into the sky and allow the
sun to instantly dry the water from your skin and see the world from above. And
notice how much more energy you have now. Like have you ever had this feeling of
having all energy in the world? Of being totally happy? Well, as you are flying
through the sky take a deep breath and double this feeling. That's right.

And double it again.

And as you look at the horizon, notice a little cloud out there. Fly towards the cloud.
And as you are approaching it, turn it into a thunderstorm have you ever noticed,
how much power those thunderstorms have? And you can claim it as you fly right
into the storm clouds and the world around you turn dark, with bright lightnings and
hear the thunder and feel the rain on your skin. Breath in this energy and allow few
lightnings to go through you from the different directions, each bringing you more
power of this new kind. And each lightning burns to ashes all things you don't need,
all negative. Watch these ashes disappear in the rain.

And double the feeling again.

And fly from the thunderstorm into the liquid gold of the sunset and from the sunset
into the night. A beautiful night, full of the moonlight. Allow this moonlight to give
you some valuable lesson of how the silence can be so powerful. And not a single


And you are flying way above the earth, towards the ocean. See the coastline and
islands in the sea, some are big and some are just rocks in the water, under the moon.
And from the sky you see weals in the sea... way below... and you don't know how,
but you know that they are aware of you presence and they welcome you in their sky.

And now fly towards one of the islands in the sea. And notice a place of power on it,
the most beautiful in the moonlight. It is waiting for you. Fly to it and enter it. Take a
deep breath and notice how much power, how much energy you have now. And as
your power raises notice the light, some kind of aura that your body have now.
Breath! That's right. Feel how different it feels and yet how wonderful. And now,
keeping this smile and this energy... slowly coming back.

Changing the past.

Two techniques that we are going to use are called Reimprinting (Robert Dilts) and
Time Line (Tad James), and I am going to mix them a little.

Both techniques are very powerful, so read disclaimer again, before continuing.

Remember some event from the time when you was five years old. Some small and
neutral staff. Notice that you sort of know "where this memory came from" it is like
you are asked "can you remember", and then you look somewhere, say at your left,
where the picture is.

Can you remember something from the age of ten? Again, notice where this memory
came from. Something from the age fifteen? Twenty? Ask yourself couple of
questions like that, and "map" your Time Line the imaginary line from past to
future, the line where all your memories are, so that you can find the memory fast.
The index, so to speak.


Now, some people would agree, that if you go deep inside, maybe close your eyes,
and fly above this time line, you will disconnect from your memories, so that you can
revisit them while staying detached. It is necessary, especially if the memory is

Let's do it. Let's fly way above the time line, and look at it from above. You might
notice, that not only it goes back into the past, but also into the future! Yes, you have
your "memories of future", not the fate, but more of blueprints. In the eBook called
"Working with future" I use it a lot to change future events.

Take a deep breath. It is not possible to forget to breath, but often we forget to breath
as powerful people. And to SIT STRAIGHT as a powerful person, too. And now, as a
powerful person, look at your time line again. (and if you don't see it imagine and
pretend that you do. In NLP there is no difference between "I experience" and "I
pretend that I experience" if you pretend well, you will soon learn how to do it for
real). Isn't it amazing, how this imaginary line has these areas full of light and energy,
and also some dark and boring areas? What are they?

Well, if you pick the "bright" area, and "fly" down there, you might find a memory of
something pleasant, that's what it is! A period in your life that you liked. Powerful
and happy period.

What about the dark areas? Don't go there yet. You need to read the book by Tad
James, called "Time Line Therapy and the basis of personality", and preferably my
eBooks about NLP and State of Power, too before you are ready to face your past.
And if you have something REALLY painful there, or the dark area is just resisting
your efforts and does not let you in you better leave it alone or find some NLP guy
to do a guided work. But for most people and for most memories it is simple.

OK, that was your fair warning ;) Now back to explanations. The dark, or somehow


else (different people perceive it differently) forbidden areas are negative memories.
Something you don't want to remember (on the unconscious level), something you
are holding suppressed.

And to hold it there you are spending your own energy don't you have a better use
for it?

Why do I mention this dark areas? Because I am going to offer you a new point of
view, just remember, as almost anything in life, it is just a metaphor. A simplified
map of reality. Anyway, what if your "bad habit", whatever it is, is a result of some
negative blocks, memories, beliefs that you had? What if it is a reason for you to
continue (smoking?) even if you "want to quit"? Can we do something about it?

Fly above the Time Line. As you are doing it, feel the power of the simple knowledge
that you CAN alter your past memories, and therefore alter your life.

And smile. And take a deep breath.

And double this feeling.

Now find a dark area that corresponds to some relatively small negative memory
that you know about. Don't ask "how" just politely instruct your unconscious mind
to do it and discover to your own surprise that it "just happening".

Also let your unconscious mind know, that what we are about to do is AN
EXCERCISE. Because you see, the moment you teach your unconscious mind to deal
with one dark area on your time line, it will learn how to deal with all similar dark

So find something small. For example, someone you never seen before called you


an asshole on the street in our "information society" almost everyone had this
stimulating experience. And the memory.

Fly above the timeline to the memory, and fly down and step into the moment of time
BEFORE it ever happened. And ask yourself a simple question where is the
emotion NOW? Gone, isn't it? Because nothing yet happened.

So at least we can NOT experience it.

Now look at the situation from the point of view of detached observer and from the
side see yourself in this situation, and the other person, too. Ask yourself what
was the real reason for this younger, less experienced and notyetexposed to NLP
you to end up in this situation in the first place? What was the reason? What inner
RESOURCE, or what QUALITY does this younger you need in this situation to
resolve it differently.

Now. About resources and qualities. Kindness is a quality. Assertiveness is a quality.

A million dollars is NOT a quality, it is an asset. You can say "this other me need to
learn to be assertive", but you cannot say that "this other me need a million dollars"
even if it is so.

If you needed more that one quality back then pick more then one, nobody counts ;)

Now, have you seen a Star Trek? I would like to ask the "current" older and more
experienced you to "beam" your younger self these qualities. And notice that as you
are doing it, the situation begins to change. Also along with the "beam" of qualities,
send some feeling of love and support. Tell yourself something that you didn't know
back then tell that no mater how bad this "asshole" feels, YOU WILL SURVIVE.

And take a deep breath, and some energy with it and beam this energy to your


younger self.

Now, what about this other person, the one that called you an asshole? What qualities
does (s)he need to behave differently in this situation? Send these qualities to this

What do you mean "no"? Why not? You are not going to send anything to this
bastard? Which one? The real one is long gone, you are not sending him anything. It
is all in your mind you are sending qualities to your own memory!

On this same reason tell this person that you forgive him. And don't just tell
forgive. Because now, with this qualities it is a different person, or should I say a
memory of the different person?

Watch again how the situation changes as you do it. And when you seen enough,
approach the younger you and embrace him (her?) because it is you... your memory.
Your new memory... The memory of a new you...

Fly up from the time line and notice that the dark spot is not that dark anymore! Can
we make it to shine?

Glad that you asked. Take a deep breath (always) and smile. If you want to know why
should you smile read the State of Power eBook there are some VERY serious
reasons for smiling. And stretch up as you are breathing. And when exhale, send a
powerful flow of energy into this spot on your time line and watch all the minor
things that we missed on some reasons resolve themselves.

An interesting observation made by some highly visual people those who can
REALLY see their time line, as if with their own eyes. When we change something,
when we make one spot brighter, the changes are propagating into the future, as if the


wave of light is spreading through your memories. Sometimes, when your
unconscious finds similar situations, it would resolve them by itself, and sometimes
the extra energy that you just got would become that little "extra" that is required to
resolve some totally unrelated issue.

Which will give you even more energy. A chain reaction. A reason for a smile a
smile of a powerful person.

I am going to use this new knowledge that you got in this chapter later, when I teach
you some selfhypnosis. However there is something you can do RIGHT NOW. Ask
your unconscious mind to find and discharge all memories that are related to your
unwanted habit, and to discharge them (if some unrelated negative memory will be
around, it can be discharged, too). You don't have to know what these memories are,
you don't have to know when your unconscious is dealing with them and when it is
busy with other issues... Just that... if in the nearest future, one or more times, you
will suddenly feel like smiling, or singing, or jumping (in a good way), in other words
if you will suddenly notice that you have more energy NOW, don't forget to thank
your unconscious mind for a wonderful job.

Making it disgusting.
This chapter contains a gross language (the word "shit") and therefore the readers
discretion is advised ;) In other words, I am going to show you how to make
something UNPLEASANT. There are many ways, and I decided to use this one just
because it is simple. If you want, you can do it using the "submodalities intervention"
(see NLP eBooks and the list of recommended books), but this one is based on so
called anchors.

As I mentioned, it is a practical book, for the theory, read the NLP eBook.


I am going to use smoking as an example. You are safe if you dislike smoking. But
please do not do it with eating you DON'T want to dislike eating. There are plenty
of other techniques. But you may want do dislike particular food...

Also for those familiar with NLP, the approach is using anchors, but what we really
are after is a strategy. For example, "take cigarette, inhale, enjoy" is a strategy, and I
am going to change it into the "take cigarette, inhale, say "disgusting".

But if you feel like skipping the chapter, go ahead, there are no more "unpleasant"
chapters in this text. Just ask yourself what is the real reason for you to skip it?

We are going to use your left hand. There are two spots, one at the base of a pointing
finger (nockle) and one at the base of the "bite me" finger (I just thought that you
need to get back your smile). In a moment I will ask you to touch them with the
pointing and b.m. fingers of your right hand.

First, remember the moment, when you was anticipating smoking. You was about to
smoke. Remember. The look of a cigarette. The way it feels in your fingers and in
your mouse. The smell. The heat. Touch the base your pointing finger, hold for 3
seconds, release.

Look around, just to break the state.

And do it again, same memory, same spot. Touch at the moment when the memory is
the most intense.

Do it three times.

Now, let's have some fun. Remember this movie, Jurastic Park III? There was a very
kinestetic (NLP term) episode when the dinosaur eaten a cell phone, and they needed


this phone, so they had to dig it out from the pile of dino shit?

Imagine this as vividly as you can. The gray and brown pile, and the flies above it
(and some of them are landing on your face by mistake). The smell take a shallow
breath, round your shoulders forward and move few centimeters back as if you are
trying to get away from this memory. And a heat a warm, rich, moist, sticky smell
feel it as you are approaching the pile... touching it there is some gelly stuff, and
some fibers, and broken bones... And you have to squeeze your hand deep inside, so
that your face is almost touching...

Good, now at the peak of this experience, touch the base of your b.m. finger.

Do it three times fully experience touch hold release.

Now take a deep breath, touch the base of your pointing finger, hold for 3 seconds,
and touch the base of your b.m. finger, and release the base of your pointing finger,
and hold the base of your b.m. finger for another 5 seconds.


OK, let me explain. Our brain is a pattern detector, the best we know. When Pavlov
was feeding the dog and ringing a bell in the same time, it only took few repetitions
for the dog to start salivating when hearing the bell.

Humans are even better. When we touched the point on our left hand while being
associated with an experience, we created a link. In NLP it is called an anchor. Now,
if we "fire an anchor" (an NLP term), we will reexperience the feeling. So what we
created at first was two triggers (two points to be touched) associated to two states
(one of anticipation and one of a disgust).


The beauty of this technique is anything can be a trigger. Gesture, voice tonality,
code phrase even another state. So when we fired the first trigger, we created a state
of anticipation. Then we fired the second trigger, and released the first one it is as if
we told our unconscious, look when you have the first state, it means that the
second state is coming. We created what is called a chain of anchors.

I know a man who had a car. Once an NLP guy (not me) "anchored" the memory of
this car, and a memory of a white horse. And he chained two anchors. And from that
moment on the poor fellow was not able to think about his car without seeing an
image of a white horse!

The moment you feel anticipation "I am about to smoke", this trigger fires the second
state, which was "digging into a pile of dino shit". So after a brief moment of
anticipation you will slide by the chain right to the "that's gross" state.

Cigarette, anyone?

Changing the future.

By now we sort of explored the "past" part of the time line. Let's do something with
the future, shall we?

Take a deep powerful breath and imagine your time line this time on the floor right
in front of you, going from left (past) to right (future). And if you think that it is not
your time line, because you have it in another place, in your mind, then my advice is
be flexible. It ALL is in our mind. This particular exercise is called Energizer and it
is part of so called NLP New Code, credits to Robert Dilts.

Besides, for people who cannot visualize well, the timeline on the floor is sometimes
the only solution.


Anyway, let's agree, that the spot right in front of you (you are facing the time line) is
the present, and the line goes from the moment you was born (5 meters to the left) to
the right, and we don't care how far for this exercise we only need the next 6
months. Make the rest do to the beautiful fog, light, fuzziness whatever you prefer.
This is not a technique for programming future. See below ;)

Also notice, that I am not going to deal with your past life here, regardless the fact
that sometimes people would say that their problems are in the past lives. Tad James
covers it in his book "Time Line Therapy and the basis of personality", and it is
possible to go 40 generations back... And it might take 40 times longer to read about
it, too. Besides, as I mentioned, once you learned to make changes they will
propagate. Past lives. can be changed too, provided that your client believes in this
sort of things.

Turn right (towards the future) and step left (so that now you are on the "time line" on
the floor). You are at the spot that corresponds to "here and now" feel what it is
feels like to be you.

Now, no mater how good you are feeling now, in the next six months there will be a
moment when you feel better it is a simple statistics. You might have a better rest,
enjoy a better weather, SMILE for no reason at all, anything.

Find this spot in the future (on a time line it is within 1 step in front of you) and step
there. Feel what it feels like to have more energy. Feels good, doesn't it? Now, as we
still are here and now, step back to "present", taking all this energy with you. That's
right. You have it now. And as you have a bit more energy than before, look at your

And notice that as you HAVE more energy NOW, your future all of it became
more "energetic" all of it, because from now on, every step you do has this extra



Including this event in future, that was the source of the extra energy...

So it is much more energetic now, than it was the first time. Step into this future, and
feel what it feels like to HAVE EVEN MORE energy. Isn't it great? And step back
with all this energy, watching your timeline begin to shine with even more energy.

And do it again, the third time.


Now, during the last six months you probably had some moment when you could
have a bit more energy we all have such moments. Find one. Just one of this dull
boring moments. And now, step there, into the past, with all this new energy that you
have now. And notice how much different it feels, as your new energy is changing
this past event...

And as usually, the changes are propagating into the future! So that once you
"energized" one past memory, the wave of energy spread through the past, towards
the present and into the future.

Which means even more energy! Step into this more energetic present now, and
find another day in the past, when you could use more energy. And step there, and
make it full of energy, and again it will energize your time line even more!

And do it one more time.

Step off the time line, and walk to the beginning of your life, just before the time you
was "created". A preconception moment. Look at your timeline, from the beginning.


Notice, that there are some difficulties in the life, so now I would like to invite you to
take all this new energy and walk through your life, from the very beginning, and
notice how much LESS of a problem these difficulties are now, when you are
supercharged with this vibrant energy. And with your each step, you can see the
timeline (your life!) getting more energy, as now your each step is making a

And when you reach the present, step off the time line with ALL this new energy,
that is almost overwhelming, and walk back to the beginning again. This time I invite
you to walk through your life enjoying all the good things that happened to you, and
noticing how much better they are when you perceive them NOW, with your new
powerful state.

And walk the third time, without focusing, simply enjoying the walk and the feeling
that now everything in your life is going to be so much more power, joy and energy.

Changing the strategy.

By now you are probably asking yourself a question: when are we going to do a
specific "stop smoking" techniques. Because so far all we did was working on feeling
great and it feels great... but...

We was not working on feeling great for the sake of feeling great. We was working
on feeling powerful. And when we are powerful, when we learn (finally!) that it is
not a trick anymore, but rather who we really are the habits we do not like will be

OK, let's do something more specific. The technique belongs in the NLP New Code,
credits to Robert Dilts.


This time I will have eating habits in mind, because I feel that I was only talking
about smoking so far. Not that they are different...

Sit back and relax. This time why not to imagine yourself a movie director. But not
just any movie director a movie director of your life.

Could you imagine yourself sitting in a comfortable chair, with your favorite cocktail
in your hand, in sunglasses, of course and imagine the most beautiful lake in front
of you, where you are going to shoot the movie.

And imagine the little raft over there, at the lake, and look from your director's chair
(don't forget a posture of a powerful and VERY talented person) to the little you over
there at the raft, playing a role in the situation where this habit of yours is a problem.
For example, going to the fast food for a junk food. Or reaching for cigarettes

Now, as a movie director, look at this raft and tell yourself: "you can do better than
that". And ask yourself a question what qualities (again a million dollars is not a
quality. If you need a million dollars, read "Working with money" eBook) what
qualities does this little me over there need to perform better in this situation?

For example, you came up with "being proud of my ability to control my habits", or
"discipline", or "enjoying physical activity", or "feeling alive" whatever you, as a
movie director of your own life think is necessary.

Now look at your left. There is a projection screen over there. On this screen, I
would like to ask you to fast forward all people you know from your own experience,
movies, books and find the person that have just the right quality.

Walk over there no, don't imagine walking, stand up and walk over there to this


person, stay in his / her shoes and pull this quality as you would pull on the diver's
wet suite.

Remember that it is only the quality you need, so if this person has some habits you
dislike you simply don't take them.

Now when you go to your director's chair and look at the raft again, beam the quality
that you have now, to this other little you over there. And notice how the situation on
the raft changes.

Again, as a movie director, look at this situation and ask yourself if there is any
other quality this you over there need to perform better in this situation? Or maybe
this other you may use more of the same quality then you can find another person
(on the projection screen, at your left) who has this quality...

Finally, make this other you walk the water towards you (the movie director) and
embrace him / her, because it is you, you know. You plus some new qualities that are
yours from now on.

On some reason beyond my understanding, most people would go for confidence, and
then for more confidence, and then for even more. Be creative.

This technique is very powerful. I knew the guy who decided to loose weight, and he
also wanted to do some physical exercises, too. He started to do this technique about
20 times a day, and he lost some weight... that's true. He also lost conscious during
his kung fu class, because he was not eating anything for three days and exercising
like crazy. Be reasonable, PLEASE!



Testing the new strategy.

Let's work with your time line again the one in your head, and not the one on the
floor. Unless you have more success with one on the floor then by all means use

What I am going to do is taking you into the future your future to create some
reference points in future that would pull you in the right direction. After you have
completed this exercise, you may forget about it, just don't be surprised many years
from now, when you suddenly find yourself in one of this nice little pictures that we
are about to create and place on the time line.

Before we do it, please deliver a message to your unconscious mind. Tell it, that right
now there still might be some reasons, why changing a habit is more difficult than
you would like. And there are ways to overcome these reasons, to your own benefit
you just don't know what they are yet.

However, as we are about to go into the future, there is no reason why your
unconscious mind shouldn't pay attention because these issues are already resolved
in future. All your unconscious need is to notice what the solution was, to remember
it and when you return to "here and now" to implement it.

Your conscious mind may or may not know about it it does not mater.

Fly above the time line and into the future. Keep in mind, that it is not a "mystical
inevitable" future but just your idea of a future, one of the possibilities. If you want,
you can change it and it is going to be the way you want it.

Now, as I assume (am I right?) you already read the "Working with the future" eBook
and you know how to create a goal. OK, briefly:


"I want to stop smoking" is not a goal, because you are not saying what you want
you only saying what you don't want what kind of direction is that?

So you have a good idea of you in future doing what instead of smoking? Eating
apples? Great! Let's use this as an example, while you will need to write down couple
of more. Smiling, showing that your teeth are white and not yellow. Walking outside
enjoying fresh air, knowing that your lungs are working at full capacity... something
like that.

Let's create an image in our mind, a mental image of you eating apples instead of
smoking (and you are still above the timeline). See yourself doing it, hear the
"crunch", feel the test, see the space around you...

Now ask yourself a question when in the future this is going to happen? 3 month
from now? Place this image on your time line in three month in future.

But wait! First, look at this image form the side, seeing yourself in the image. Is it
compelling enough? Let's make it compelling. There is a technique for that in NLP,
that is using submodalities, but we are "powerful" enough already to JUST DO IT.
That's right just make the picture compelling. Not "I want the apple", but "I want to
be there" kind of compulsion.

Make the image (or is it a video? a slide show? different people do it differently)
make it full of light and energy friendly energy, the king we have when we dream
about something good, very good, anticipating.

NOW place the image in the timeline.

And begin working on the next one. Make sure you have images far in future, so that
you know that the change is forever.


The change is forever.

Forever change.


Swish technique.
We used chaining of anchors already in some very unorthodox way ;) Now let's do
something a bit simpler, something that will only take minor efforts.

But results are not going to be minor.

Again, I am not going to explain what is swish, and why is it working so well read
the NLP eBook for the theory.

Let's just do it.

Here it comes, applied to eating habit.

1. Think about your favorite food. Make an unhappy face.

2. Think about activity you want to do instead. Smile.


Yes. Generally, simple techniques are much more powerful than long and complex
ones. One phrase can CHANGE YOUR LIFE FOREVER.

But how? Elementary. As you recall from our "dinosaurs" exercise, we can chain


states. If one state always follows another, then the first state will TRIGGER the
second one.

First state: Think about your favorite food.

Second state: Make an unhappy face.

First state: Think about activity you want to do instead.

Second state: Smile.

After you do it couple of times consciously, the unconscious mind will pick up the

It is also called Part integration. The concept came from some really nonNLPish
sources and as usually in NLP, was adopted and enhanced.

Probably the best explanation you will find in "Time Line Therapy and the Basis of
Personality", or in the Practitioner tapes by Tad James. According to him, the map
(see my NLP eBook) of reality, that we have does not have to be the only map. We
can have many. And some of them are so different while describing the same
territory that they simply cannot coexist.

So they become some "pseudopersonalities" inside you, "pseudo", because to make

you a real split personality subject, we need some extra conditions, that, again, are
discussed both in the eBook and in "Time Line Therapy" book.

And then the person begins to demonstrate a very recognizable patterns of behavior.
We know that we are dealing with the part(s), when the person:


1) Saying "yes, but". Like "I would like to quit smoking, but..." We don't need to
complete this statement, and sometimes there is no "but", just the tonality. For

Client: I would like to quit smoking... (tonality of an uncertain man)

Therapist: But?
Client: But... (explaining).

2) Using "part of me" logic: "I want to loose some weight, but part of me just keep
buying this junk food!"

Before we deal with "parts", let me remind you, that there are some rules, according
to which the unconscious mind operates. They are explained in eBooks on NLP and
Hypnosis, and one of them is "your unconscious loves you and protects you and its
main concern is your wellbeing". So even when the person says "I hate myself"
there IS a positive intention behind it, you just have to find it and reframe it
(reframing is powerful part of NLP, allowing us to be more flexible with our
problems, and turn them into challenges or even advantages).

And being part of your unconscious, the "part" has the same positive intentions
always. But logic of unconscious is not a logic we are used to, so sometimes we need
to educate the part and always convince it to become one with the rest of the
unconscious mind.

There are two points in the paragraph above that should be clarified. First, about the
logic. Consider the example it is very selfexplanatory. Also, I don't remember
where did I get this example. Credit to an unknown source ;)

A man was a smoker. And during the "negotiations with parts" (we will do it shortly)
the part responsible for the smoking said, that its purpose is to kill the man. Where is


the positive intention? Well, as was discovered, the unconscious was PROTECTING
this man from the life! Needless to say, the solution was to teach this part how to be
protected while staying alive...

Second, we need to realize why one unconscious is better than many "parts". It is part
of NLP "theory", and it has to do with maps, that are related to states, that have
different resources (again explained in NLP and Power eBooks). The idea is that
each part has its own set of resources, and as long as parts are not integrated, these
resources are not available for other parts! Your resources... You need them...

So let's talk to the parts. It might seem weird, but it works, and that's all we need.

Sit comfortably, and put your hands on you laps, palm down, so that tips of your
fingers are hanging in the air. I am going to teach you to "talk" to parts using finger
signals (not this signal!) and some other signals as well.

Using friendly and honest tonality (and hypnotic language, if you are familiar with it
see Hypnosis eBook), tell your unconscious that you appreciate all good things that
it does for you. And by saying "tell", I mean it "I would like to thank my
unconscious mind for all good things that it does for me" something like that. Also,
if you are familiar with the "States of Power" techniques (see eBook ;) you may
want to use breathing and "send love", as well.

Then ask your unconscious to help you to talk to the part, responsible for the habit.
And don't forget that there can be more than one parts.

Tell this part, that we are going to use movements of a pointing finger of your right
hand as "yes" and movements of your left hand as "no".

You see, the unconscious does not have that much of an access to the speech centers.


Sometimes some parts do, and that's when people hear voices in their head (many
people do, by the way, there is nothing wrong with it unless you perceive it as wrong
or unless you have some other related problem. But to hear word or phrase
EVENTUALLY it happens).

However if you just ask your unconscious to talk to you it may fail not because it
does not want, but because it does not know how. Remember, it took about 3 YEARS
before you learned how to speak so that people understand you!

But we can use micro movements of fingers. When they move, it is a very different
feeling, totally unlike when are controlled by you consciously. Again, as your
unconscious does not usually move your fingers, it will take some time, especially at
the beginning. It is possible, that you will have to wait a minute or so (usually much
less) between your question and the answer. The timing will improve fast, as learning
curve for moving fingers is much faster, then for speech control.

Also, and your unconscious is GOOD in it, you may get feelings, images and if you
are auditorial (NLP eBook) type of person bits and pieces of phrases. Learn to pay
attention. For example, I know the person who, when asked "why are you not
behaving the way other people do" got a flashback of a phrase (spoken with his
grandma voice) "we do not do that". And by digging around we found, that he was
told many times when he was a kid, that their family is "different" and they don't do
"this" which eventually affected his behavior to such extent, that he had to seek
help ("this" was a common strategy of communicating to opposite sex, called

Now as you are relaxed, and smiling (be happy when you talk to your unconscious, or
next time you might not want it! It is part of "how to want things" and I use it a lot in
"States of Power"). Ask your unconscious to let the part in question to control your
fingers and ask this part "just to know that you can do it, show me the "yes" answer".


Don't cheat the part must move the finger, not you. Also, sometimes LEFT finger
will move then just accept that "yes" if left, and "no" is right.

Tell the part that you understand that it has positive intentions, and thank it for taking
care for you. And then ask what the positive intention is.

Now, we have couple of scenarios here. And if you take this negotiations as
something you negotiate with someone else, then you will be too serious about
possible failure. Don't. You are talking to yourself, and you can always find a
common ground with yourself.

The part can answer with thought, image, feeling... Something you understand.
Like you remember this girl that you wanted to impress with the cigarette forty years
ago, and then you will have to spend some time negotiating some other ways to
impress people...

Or the part may give you some fuzzy feeling, and then you may start making guesses
and play "yes" or "no" with fingers.

Or the part may clearly refuse to explain. It is fine too, as the following technique will
work even if you don't know what the intent is, and it never fails, because what you
are about to offer to this part will INCREASE its power the part has no reasons to

And then suggest that the part get in touch with the creative part of your unconscious
mind and find THOUTHANDS new ways of achieving the same goal (the high level
positive intent), and ask them together (with the unconscious mind) to screen the
solutions, and to find at least three, that will have no objections from any parts of
your mind, including the "opposite" part. For smoking, it can be something as simple
as "eating apples", or something very complex, or something you don't know about



And ask to send you a "yes" finger signal for each of these three new ways. Wait until
you get three signals. Explain, that the search for the new ways to achieve does not
have to stop the unconscious mind can do it in the background, "unconsciously"
when you are asleep, for example...

Before we continue, thank the part and promise to talk to it again in few minutes.

And ask your unconscious mind to bring up the part that is OPPOSITE, the one that
DOES NOT want this habit. Like in "part of me wants, and part of me doesn't".

Do exactly the same negotiations with it.

Then place one part in your right hand (palm up, as a cup) and another part in your
other hand. The following technique is called squash and credits go to Richard
Bandler and John Grinder, and an excellent script can be found in "Time Line
Therapy" by Tad James and Wyatt Woodsmall.

Visualize, if you can, the parts. Get a feeling of parts, again if you can. Ask
yourself, what do they look like? What age are they? If they are different ages, grow
them up or down to your current age it is always easier to negotiate with someone
your age, then with a little kid...

Then talk one of them, and when you done to another.

Ask the part, what is that it is trying to achieve on a larger scale by doing what it is
doing? And then just keep asking this question, until you get to the top of the pyramid
of neurological levels (see NLP eBook). For example, from "smoking", you can get
to "to kill you", then to "to protect you from the world", to "safety", to "happiness".


Then do the same thing with the other part. Your hidden agenda ;) here is to get to the
same answer on the high level, so that then you can say, now, look, both of you are
seeking the same thing, only your methods are different.

Tell both parts together: "now look, both of you are seeking the same thing, only your
methods are different".

Ask the part, if it would like while keeping the option of behaving the way it
behaves now to increase its choices, to get more resources? The answer will be yes,
because that is to the parts benefit. If the answer is "no", just explain why it should be

Ask the other part the same question.

And then offer them an option to get access to the resources of the other part, while
its positive intentions are still fully respected. With all these new ways of achieving
the positive intention it will not be that difficult. So suggest that the two parts, that
have the same highlevel goal and set of ways to achieve it, that is not in conflict
with any part of you suggest that these two parts combine, forming the more
capable and powerful superpart, with common resources.

And slowly move your hands (holding parts) together, watching parts combining.

And then as you cannot walk around with your hands together, place the superpart
in your body, where if feels like it belongs.

Hypnotizing yourself.
I am not going to talk about the use of hypnotic language here, as it was covered in
great details in NLP, Hypnosis and Inductions eBooks.


Instead I will introduce the most useful self hypnotic technique, called Betty Erickson
technique. But first some necessary "fluff".

This is not an intro to all selfhypnosis techniques, as they are very different, and it
will take a book. Or two. Or many... I will only give MY ideas and then you will be
able to do it yourself and "many books" might not be that necessary after all.

Applied to habits, self hypnosis works extremely well. And the most powerful self
hypnotic technique is a simple rehearsing. Imagine yourself in the old situation with
the new behavior. Say to yourself affirmations (I am getting slim! Wow!). This IS

And it is explained in NLP, Hypnosis and Inductions eBooks, so I will not do it again

I will instead talk about the "real" self hypnosis, that is placing you in the altered
state, delivers the command and does it all in a limited (15 minutes) time. Of course,
you might want to do it more than once, so it will be more that 15 minutes all

MY selfhypnosis would be something that you use to bring yourself in the altered
state of mind. Did I mention what you are going to do when you get there? No.
Because this would be MY NLP, or MY MANIPULATION (yes, you can manipulate
yourself, and it is much more rewarding than manipulating others) or MY State of
Power techniques. The hypnotic induction is just a tool.

OK, a hint. Applied to habit management, it should be "my goal is to find new and
exciting ways to achieve my goal of becoming slim, nonsmoking, physically fit
person" something like that. Create a short goal that is about your unconscious
learning new ways to help you to achieve your goal.


And stay away from negative commands. "I want to stop smoking" is a weak
command, as it does not say what you want! Only what you don't. Try "I want to
begin doing more things that will make me healthy" instead.

Or "I want to be an example of a healthy life style" whatever works for you.

I explained a lot about inductions in the Hypnosis Inductions

( eBook. You can do almost
everything that I explained there on yourself. You probably will not be able to do
pattern interruption inductions but who knows?

Q: What is a single most powerful selfhypnotic technique?

A: Try Rehearsing.

When you rehearse the experience, you are learning, or your unconscious mind is
learning new exciting things ;) And if you rehearse it long enough, it will become
your new automatic behavior.

So... if you are rehearsing "smoking can cause cancer"... You better know what you
are doing.

My favorite example is about men approaching a woman in the bar. The only way to
be confident in ANY possible course of events is to improvise and to improvise fast
he need to do it as part of who he is. So he better do it in his mind, one time after
another, rather than thinking about all possible rejection scenarios.

Same is with nonsmoking. Rehearse images of yourself in situations when you used
to smoke, but make sure you don't in this image.


Then ask your unconscious mind (do it during selfhypnosis session) to rehearse it as
often as possible, when you are daydreaming, when you sleep, when you are making
plans for future... This is another way to hypnotize yourself instead of giving a
command, that only works once, you are commanding to change the thinking pattern,
and it says with you for a long time.

Where is the trance here? The trance state is created when you IMAGINE yourself in
some situation. The rehearsing IS an altered state of mind and a very profound one.
No "YES, MASTER", sorry. Unless...

Unless you consciously say "yes master" to yourself so many times, that it becomes a
habit. "Should we do physical exercises"? You are asking. And instead of thinking
about all possible excuses you as a mater of habit are answering in that exact
moment : "yes, master". Why not?

Q: What about the deep trance for self hypnosis?

A: Its use is limited. You can get very deep, and I used to do it to make patient's neck
muscles relax (a headache cure) until I realized that it is better to address the cause
than to fight the consequences.

There is some use for pain control, as instead of going in the state, making change
and getting out, you want the patient to go in the state and stay there. I am using it
when I am visiting a dentist.

In my opinion, there is no difference in term of results. You can create profound

changes in the light trance, or you can take the patient all the way to "level D" and
achieve nothing. And if YOU are the patient, then the deeper you go, the more
difficult it becomes to keep talking to yourself.


Q: Is meditation a selfhypnosis?

A: Sort of. They say that in hypnosis we focus on words, while in meditation it is the
space between words that maters. The end result should be the same. Nice metaphor,
as it means nothing, and to analyze it we have to go very deep into yes! into the
altered state.

If you set an intent for your meditation or selfhypnosis session, any technique will

Intent. A single most important word for any change. The difference between success
and failure. Because if you DESIDE that something is going to happen no mater what
it WILL happen.

Make an intent and take it into a selfhypnotic session, to increase its effect. Then
as you practice it long enough you will learn to achieve changes "here and now",
no trance required.

Q: Does it mean that if you have a believe, the rest will follow?

A: I you have a reasonable believe, the rest will follow. If you believe that you can
fly because you are wearing the Halloween superman's suite I am sorry.

Now back to Betty Erickson induction.

The technique is very simple. You need to be in any relaxation position (standing is
not recommended).

First, we need the goal. Then we are going to turn it into the intent. For those of you
who didn't have a chance to download my "Working with Future" eBook


( here is a good time. In this book
(among other things) I am talking about making sure that your goal is an achievable,
desired and compelling one and that you will benefit when you achieve it (sounds
simple, but look at all those people who "were not careful with what they wish for").

Let's say that we want to eat less junk food by teaching our unconscious mind to
enjoy the "healthy" food as well as a slight sense of being hungry.

Then you state your intent. You specify the fact, that you are going into the trance:


Specify the time that you are going to be there (by the way, your unconscious mind
can keep track of the time very well. You CAN relax for 15 minutes with the goal of
having a six hours rest and your unconscious will wake you up EXACTLY when
you asked, fully rested).


Decide what will happen next. It will be either

THE MORNING (or for 15 minutes, or until I have to wake up make sure you
wouldn't miss the fire alarm) AND WHEN I WAKE UP I WILL FEEL FULLY




State your intent.



Here you might want (not required) to tell yourself about being sure you can do it,
and having faith in your unconscious. Be firm but do not push. By the way, it took me
two weeks of doing the "improving my visualization skills" script every night when
going to sleep, before I saw my first image of a sunset clear, sharp and bright.

The beauty of it is that because you have ALREADY decided what is going to
happen, so you can focus on trance itself.

For those of you who would like to understand what we are doing (and we are doing combination of
triple spiral, progressive relaxation and submodalities overlapping) read the free online introductions
to NLP ( and Hypnosis
( and then perhaps download my NLP Tutorial
(, Hypnosis Tutorial ( and
Hypnosis Inductions ( eBooks. They are packed with
information that will allow you to feel totally comfortable doing these sort of things or creating your
own routines.

If you don't want eBooks, the technique will still work ;)

Let's create the trance.

Look at something that you can see with moving your eyes. Say to yourself:


We need to make 3 statements about visual things. So add two:




Then we need three AUDITORIAL statements.




Yes. You can use ANYTHING. If you are confident about your abilities, you can use
the neighbor hammering as a tool to relax instead of becoming stressed out. "and each
time he hits the wall I will go deeper into the trance state"... Something like this.

Now we need three Kinestetic statements. If you haven't read the free online
introductions to NLP ( Kinestetic is what
you FEEL.




After we did this, we need to do two Visual, two Auditorial and two Kinestetic
statements. Then we need to do one Visual, one Auditorial and one Kinestetic


We are in the middle of a spiral now. The original Betty Erickson technique does not
include giving yourself any commands in the middle of the routine, but if you want to
do it you are in the right place. Make it one phrase and decide in advance what
should it be.


Note that it is an "extra" that you do not necessarily have to do.

Until now we used the external Visual, Auditorial and Kinestetic input. Now we are
going to switch to the internal ones. We do 111, then 222 and finally 333,
beginning with the Kinestetic.

I FEEL SMELL OF A ROSE (an imaginary one).




That's it. The whole routine takes only few minutes. Let's stress some important
points. Keep in mind that it is MY opinion only and some other people might

We created the imaginary experience by moving from Visual to Kinestetic and back.
As you know from the Hypnosis or Hypnosis Inductions eBooks, if your primary "out
of trance" modality is Visual, then deeper trance might be achieved by moving you to
Auditorial or Kinestetic. What if you ARE Auditorial or Kinestetic type of a person?


In this case the technique will take you FROM the trance state and move towards
"awaken" state, would it not? You might want to experiment a little to find out what
sequence works best for you.

Let's assume that you ARE a Visual. The routine will take you through the trance
will it then take you back when you do 111, 222, 333? No. Because you are
CREATING visual experience. We started from "I see" and moved towards "I
imagine" think about it.

The Intent we created was the single most powerful part of this technique. The rest
was just a ritual ;) I am talking more about the power of an intent in the Working with
the Future ( and from a little bit different
angle in Working with Money ( eBooks.
By the way, not making enough money is a very bad habit and you might want to do
something about it.

You see, we cannot hypnotize ourselves properly while in the trance, because we are
going too deep. But the MEMORY of an intent goes in the trance with us. And it
works while we are busy smelling imaginary roses.

Most of the people will not be able to (especially the first time) make it through. They
will fall into sleep. Fine. The result will still be achieved. I used to use this technique
as the "insomnia cure". It works.

Make your statements (I see, I hear, I feel) with reasonable speed, for example one
statement per each exhale.

And don't worry if you got carried away. Just repeat the routine. Keep in mind, that in
order to be "carried away" you need a trance state, and as your intent still was there...
Yes, it will still work for you.



Changing beliefs.
There is a "pyramid" concept in NLP (see the eBook), that contains "levels" in order
of importance. And each level affects all levels below it, but not levels above. For
example, the lowest level is called "environment". Where you live and what work you
do things like that. And if you are a smoker, you will keep smoking in the different
environment as well the IDENTITY level (I am a smoker) is much higher than

It all is about what you believe, and we need to change the belief if we want the
change to stay.

How do we change a belief?

We find it it is not always an easy thing to do. Remember the client, who came up
with the "we do not do these things" flashback? This belief was hidden so deep that it
took a trance state to get it out.

"I have an extra weight" is a belief, and you better change it to "I am in control of my
weight" or else the weight seems to be in control of you.

Changing beliefs is something, that Robert Dilts is good at, and Richard Bandler is
doing it a lot, but from the different perspective through the submodalities. I will go
with the Bandler's approach you can find details in his books (that are great, by the

If I do not address your beliefs, I can do tons of NLP and hypnosis on you, trying in
vain to convince you to STOP SMOKING, but if you talk about yourself and you say
"I am a smoker"... Nope. As long as you have this believe, we are not going
anywhere. Fortunately there are techniques that would help to move this believe from


the place where you keep things you believe in, to the place where you keep things
you used to believe.

What does it means "from the place where you keep things you believe in"?

Well, when you think about a particular believe, you might notice, that it is "sort of"
located in some space, for example just for example on your right. And the image
has certain shape, and brightness, and there may or may not be some feelings
associated with it and some sounds... All these little details are called submodalities,
and I explain them in details in the NLP eBook, in the chapter about Swish.

The interesting part is for different kinds of beliefs the submodalities are different.
So for "I believe" it can be in one place, or with one set of characteristics (like
sharpness of the mental image) and for "I don't believe" it can be different. And for I
used to believe but not anymore it will be different, too.

So by changing the image we can change the associated belief.

Can you give me an example of some very powerful belief that you had and don't
have anymore? No? How about Santa? How about "it's 20th century"? If you can do
it with one believe you can do it with any belief. They all work same way.

How about "I used to smoke"? How about "I am going to make a million dollars in
five years"?

The other way to do it is by State of Power techniques they work with beliefs a lot,
so you might want to check the free online introduction at Not only they are designed to wipe out the
negative and limiting beliefs, but they are also educating your unconscious mind.
Educating how to deal with beliefs when you bump into one, so that your


unconscious mind can do it automatically as you go, without the need for you to stop
and remember the technique. In the end of this article (not THIS one but the
Introduction to State of Power) I am presenting a little hypnotic script from my State
of Power collection let you feel what it is like. It does require few days of practice to
get maximum of the Power techniques, but this script will at least give you an idea.

Now ask yourself or other person questions about submodalities of the mental picture
they have for the "problem" situation. Ask, what size is the picture. What is its
location? These two are very important questions because you will find that size and
location are usually socalled Critical Submodalities, they affect the way people
emotionally perceive the picture.

Ask if it is color or black and white. Is it focused or fuzzy? Is it bright or dim? Make
notes, by the way. Is it a picture, a slide show or a movie? Does it have frame? Or is
it panoramic? Is the person in the picture, looking with his own eyes, or does he see
himself in the picture? Is picture far or close?

Ask questions about Auditorial submodalities. Are there sounds? Voices? Are they
loud? What are background noises, if any? Volume? Tonality? Pitch?

Ask questions about Kinestetic submodality. Are there body sensations? Where?
Heavy or light? Tinkling? Steady or pulsating? And so on...

Then identify the desired type of belief. Like one that is not true anymore. "I used to
live in 20th century, but not anymore". Or "I used to be afraid of ducks when I was
five"... Make the person to think about this belief. Elicit submodalities for internal
representation of this state (same way as before).

Now, by this point you have two lists in front of you one for problem belief and one
for desired belief. Compare them. You will find that most of the submodalities are the


same (maybe not people are different), but few of them are strikingly different.

Now the exciting part. Ask the person (or yourself) to think about the problem belief
and to change the representation to match "I no longer believe" list. Move the picture
(and pin it to the new location if it does not want to stay). Change colors, make it
bigger, brighter, or darker and smaller. Add, remove or change sounds and feelings.

That should do it. The belief is changed!

Ecology, environment and being in Peace without

turning Green.
This is the part that I was supposed to put at the beginning, but as always we have
the tendency to leave the most important things to the last moment.

The ecology. In NLP it has nothing to do with pollution control, as it is about our
INNER ecology.

Consider this example the man wants to quit smoking. And when asked why, he
says "because my wife told me so". Will the treatment be successful? NO.

Because HE does not want to quit smoking, and he is the only person we can change.
So ask him to close the door on his way out.

There are some more important ecological problems, ones that are related to
misformed goals that we are setting. I am talking about goal setting in details in the
"Working with Future" eBook. Consider this: you want to quit smoking. And you do.
And then you discover that your friends are not talking to you anymore (because
there was a strategy in place that you destroyed: "take a cigarette start talking"), and


your girlfriend does not like you anymore (because you used to buy her cigarettes)
and you have problems with your boss (because he smokes, and you quit, and he
cannot tolerate people who did something that he cannot).

And you also got some extra weight, because you are not smoking now, but you are
not exercising enough to burn extra fat that was taken care by the metabolism
affected by tobacco (I will not go into the discussion on the ways accelerated
metabolism can accelerate aging, because science has no idea if it is so it is a pure
speculation so far. Which does not prevent you from using it as an extra argument for
stopping smoking).

So before you do something, you need to perform a FUTURE PACING. What is it?
Very simple:

Sit back, relax and fly above your time line into the future. Pretend and imagine that
you did stop smoking, and take a look at the new life that you have NOW. And ask
yourself, are there things that should be taken care of? Anything you do not like about
the future you are about to have?

It is a very simple technique. All you need to do is to revisit couple of points in your
time line "future", and study the images you get. Or if you want to do it without
timeline ask yourself, will there be disadvantages for you? For people you care
about? How to adjust your behavior in order to compensate?

And if the problem is bigger than the benefits... May be you need to do something
else? After all, there is a grave in England (I believe it is in England) of a man who
died being 116 years old, and the text he asked to put on his gravestone says that "he
lived that long because he was always drunk and so scary in this state, that the death
wouldn't approach him"...


That is it. The end.