Buzz
The NLP Swish Technique serves to disrupt limiting behaviors or undesirable habits. It revolves around envisioning both a negative scenario and an ideal outcome. The goal is to mentally 'swish' between the two images, prioritizing the positive one. This guide will lead you through the swish process.
Steps
Identify the trigger.
To begin, pinpoint the internal trigger for the unwanted behavior or habit. Ask yourself, 'What signals the onset of (the behavior)?' For instance, if you feel nervous before a presentation, what precedes that feeling? Is it something you see, hear, or feel? Pinpoint it.
Visualize the Trigger
Now, let's bring the trigger to life in our minds. Can you vividly picture the trigger? For example, if you're anxious about public speaking, visualize yourself forgetting your words on stage. This mental image is crucial for the next steps.
Create a Positive Image
Envision your desired outcome. Instead of feeling nervous, imagine yourself exuding confidence. What do you need to see to feel truly confident? Rather than fearing forgetfulness on stage, visualize receiving enthusiastic applause. Choose an empowering image that aligns with your goals.
Hold Both Images in Mind
Now, we hold two mental images: one representing our desired outcome and the other triggering our current behavior. Visualize both clearly. Place the undesired image prominently in front of you, large and vivid. See it through your own eyes, as if it's happening in real life. Take the desired image, shrink it down, and darken it, placing it in the bottom left corner of your mental vision. Ensure you see yourself in this image.
Execute the Swish Technique.
With both images in your mind, likely with your eyes closed, proceed with the swish. Envision the undesired image large and bold in front of you, while the desired image is small and dim in the bottom left corner. Now, in one swift imaginary motion, swap the images. Shrink the undesired picture to the bottom left and expand the desired one to the center of your mental view, bright and vivid. Perform the swish now... SWOOSH!
Open Your Eyes and Inhale Deeply.
Cleanse your mental canvas.
Repeat the Process.
Once more, close your eyes and return both mental images to their original state.
Verify the New Behavior.
Visualize yourself preparing for a significant presentation or stepping onto the stage. How do you feel? Picture yourself feeling completely at ease as you envision receiving enthusiastic applause.
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