Using NLP on Yourself - 17 - Emotional Mastery Assignments.pdf - Michael Breen - NLP Times - Using NLP On Yourself - forex7

Emotional Mastery

How to manage your state

Assignments

Welcome to the Assignments

OK by now you should have listened to the recording, have read through the

transcript and are ready to put into practice what you have been learning.

Michael shared many key points about mastering your emotions and ways you

can do this. Lets quickly review some of the most important ones.

Key take‐away points from this training to embody:

• Emotions are something we do on the inside. Emotions are reactions to

perceived events or perceived situations. They are the result of a process

we participate in consciously or other‐than‐consciously.

• Mastering your emotions requires that you take ownership for your

emotional responses. The “buck” starts and stops with you. If there is

some response you don’t like, you can change it.

• You are not obligated to feel bad ever.

• You can train yourself to feel differently. Through the process of

cultivating greater emotional mastery, you can raise your emotional “set

point” and re‐wire yourself to feel more of the emotions you want on an

ongoing basis.

• Be careful how you language your ongoing experience and what

presuppositions you accept without questioning from yourself and others.

For example a common theme is this idea that we have many “parts”. Yet

we are not “parts” but whole but without previously realising it language

acts as an intermediary device to the experience itself and we create

“parts” divisions where there is none.

• There are no “trapped” emotions, this is a way of speaking and a parasitic

meme that is commonly heard in pop psychology. How we use language

to describe our ongoing situation has a big impact on what we feel.

Therefore become conscious of your choice of language.

OK, with the key points reviewed, lets start on the assignments.

1. Discover your emotional set point

You heard Michael share on the teleseminar the metaphorical idea that we each

have an emotional “set point” which we tend to experience life through. If you

want to have a better qualify of life, change the way you feel on an ongoing basis.

Let unmanaged we each tend to gravitate to certain emotional patterns –

habituated ways of thinking and feeling. Before we go about expanding the

breath and depth of emotions we wish to experience it is a good practice to first

identify what emotions you are living your life by.

So your first task is to acquire 20‐30 data points on what emotions you

experience on an ongoing basis. This should take you no more than 3‐5 days. If

you want to see the pattern over a longer period then feel free to continue to

track the data points for 1 month.

So at random intervals 1 throughout the day, check your state. Identify what is

going through your mind and body. Become aware of the sub‐modalities of your

experience. Then write it down so you can keep track and notice the pattern

over the longer time frame.

To give a useful structure to use, re‐create the template below in your journal or

phone.

• Date & Time:

• The feelings in my body are…

• What’s going on in my mind?

• Sub‐modalities

• Comment

Then start populating it at random intervals as you are prompted or remember

to check your state throughout the day.

A populated table will look like the sample seen below.

Date & Time E.g. Monday, November 8 th 2010, 13:40

The feelings in

my body are…

E.g. Mostly relaxation with excitement. My body feels relaxed

and calm for the most part, with feeling of tension in my

upper right hand shoulder.

1 You can use your computer, mobile or if you have an IPhone a great app called

UltraTrainer is very handy for giving you an automated random clock reminder,

but any automated “random” timer will do fine.

What’s going on

in your mind?

E.g. I hear myself saying “mmm lunch was nice. Not to heavy

and not too light – just right”

Sub‐modalities E.g. “I am seeing all the things I want to get done this week,

first person associated. My mind is scattering to who I need

to talk to and what I need to do.

Comment

Feeling of excitement of what I am seeing just ahead of me.

Date & Time E.g. Monday, November 8 th 2010, 15:24

The feelings in

my body are…

E.g. Frustration

What’s going on

in your mind?

E.g. “Ahh, my computer has just hung!, I hope I won’t lose

everything”

Sub‐modalities E.g. Seeing the computer timer spinning, recalling back all

the times of lately that this has happened. Pictures are rolling

out in front of me but slightly to the left. Can hear myself say

out loud “come on computer!”

Comment

Frustration followed by relief (when my word processor

recovers from its hang)

Repeat this process a minimum of 20‐30 times in a given week so you can

establish what is the emotional baseline you are living by.

Once you have sufficient number of data points collected, become an investigator

of your own feelings; map out the pattern that is underlying your ongoing

emotional experience.

Ask yourself:

What’s the pattern?

What are the feelings and thoughts that I keep coming back to, again and

again?

Are these reflective of the thoughts and emotions I want to have?

If yes then continue, if no then it is time to change your habitual response. Set a

new desired state you want instead.

Lastly write down any “ah‐ha’s” you realized about yourself and your emotional

patterns.

2. Break up any unwanted set point

OK, so you have identified some habituated emotional responses that you want

to change.

There are many ways to do this.

The first is to use the Meta Model on your own thinking.

The table below contains the 13 patterns of the Meta Model and their respective

questions. Specific training on the Meta Model is beyond the scope of this

program but using the 13 questions below on your own thoughts systematically

will help transform unwanted emotions.

Outside Their Map

Inside Their Map

Lost Performative

“According to whom?

Mind Reading

“How do you know?”

Universal Quantifier

Validate Quantifier

(eg. “All?”, “Every?”, “Never?”)

or offer counter example

Modal Operator

“What stops you?”

“What would happen if you

did?”

Cause & Effect

“How does ‘X’ cause ‘Y’?”

Nominalisations

Turn noun into its verb:

Motivation > Motivate

Time & Space Predicates

Repeat T or S predicate

Complex Equivalence

“How does (repeat criteria)

mean ‘X’?”

Comparative Deletion

“Compared to what?”

Lack of Referential Index

“Who specifically?” or “What

specifically?”

Nonreferring nouns

“Which ‘X’ are you referring to

specifically?”

Sensory Predicates

“What specifically…?”

Unspecified Verbs

“How specifically?”

So for example if you have identified that one of the patterns you do say that you

use to make yourself feel crap is “I’m never going to…” [fill in with relevant

desired goal].

Using just the Meta Model we can begin to bust up that limited set point by

asking a series of Meta Model challenges on the statement to transform it.

To show you how this might look I’m going to use the Meta Model to challenge

the thought of “I’m never going to lose 13lbs of weight by Christmas”.

Using NLP on Yourself - 17 - Emotional Mastery Assignments.pdf

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