What is the Basis for Anchoring in NLP and Hypnosis?
· our brain is designed to make associations and link our experiences together.
· we understand language because we have built links between words and a specific set of internal experiences.
· this process of making linkages is called anchoring.
Stimulus-Response Conditioning and Anchors
· Pavlov's experiments.
· we make these associations all the time and often the anchors that get set up are quite random.
· Anchors are neither good nor bad - they are simply more or less useful.
Why Do We Use Anchors?
· the purpose for creating anchors is to provide specific and reproducible ways to access our feelings and emotional states when we need them.
· the anchors can be an images, sounds or cue words, or touch/pressure applied to part of your body - they can be internal or external.
· anchors can be set up and custom designed by choice.
Components of an Effective Anchor
Intensity of the state accessed
· access state fully and intensely.
· associate into the state.
· seeing what you are seeing.
· hearing what you are hearing.
· feeling what you are feeling.
Purity of the state
· one specific set of feelings or emotional state.
Timing of the anchor
· start the anchor just before you reach the peak of the experience.
· pair the anchor with the response as it peaks. "Hold" it for about 5-10 seconds.
Use a separator state to get a pure anchor
· once the response peaks, distract yourself to a neutral state.
· the neutral state isolates the pairing between the peak experience and the anchor from other random experiences and associations.
· this keeps the association unique.
Use a unique anchor
· a distinct visual, auditory or kinesthetic anchor.
Accurate duplication of the anchor
· the best response will occur when you reproduce the anchor (trigger) exactly as you set it up
· match the visual, auditory and kinesthetic parts of the anchor exactly.
Week One - DAY 1
Today, take a little time to notice the power of an visual anchor of a previous experiences.
Start by looking back into your past for visual anchors. Take a look at an old school yearbook or photo album and use either of them to revivify a past visual anchor such as a team jacket, a school sweater, a smile or a frown of someone you knew then, a look of a favorite room or what ever else you may notice. As you look at what you have determined is an old visual anchor, notice what association it links to, notice the visual submodalities of the anchor that are important.
Do the same for a current visual anchor that you have. i.e. notice what association it links to, notice the visual submodalities that are important.
Is there a pattern or a predominate submodality? Are there differences between your current visual experience (anchor) and your past visual experiences (anchors). What did you learn about yourself?
Week One - DAY 2
Today, take a little time to notice the power of an auditory anchor from a previous experiences.
Today, search back into your past for auditory anchors. You may be able to use your old school yearbook, photo album or a record album to remind you of an auditory anchor. It might be a school song, or another song that had special meaning to you back then, perhaps it's a childhood nickname, or the special way someone you love spoke your name, maybe the way your parents or a teacher called your name when you were in trouble.
As you re-create the old auditory anchor, notice what association it links to, notice the auditory submodalities that are important.
Do the same for a current auditory anchor that you have. i.e. notice what association it links to, notice the auditory submodalities that are important.
Repeat this same process for auditory internal dialogue anchors. Examples might have been: "groovy", "right on", "do it now!"
Do the same for a current auditory internal dialogue anchors that you have. i.e. notice what association it links to, notice the auditory submodalities that are important.
Is there a pattern or a predominate submodality? Are there differences between your current and your past experiences. What did you learn about yourself?
Week One - DAY 3
Today, take a little time to notice the power of a kinesthetic anchor from a previous experiences.
Today, look back into your past for kinesthetic anchors. Again you may be able to use your old school yearbook or photo album to remind you of an kinesthetic anchor. It might be the way you and your team mates gave each other the "high five", a pat on the back when you scored a basket or a goal, the way some one special touched you, a feeling of warmth as you laid on the beach etc. Search for some meaningful kinesthetic anchor.
As you re-create the old kinesthetic anchor, notice what association it links to, notice the kinesthetic submodalities that are important.
Do the same for a current kinesthetic anchor that you have. i.e. notice what association it links to, notice the kinesthetic submodalities that are important.
Are there differences between your current and your past experiences. What did you learn about yourself?
Week One - DAY 4
Today, take a little time to notice the power of an olfactory anchor from a previous experiences.
Today, think back into your past for olfactory anchors. It may be the smell of your grandmother baking bread, or some special meal your mother made, maybe it was pungent smell of making homemade horse radish, etc. Search for some meaningful olfactory anchor.
As you re-create the old olfactory anchor, notice what association it links to.
Do the same for a current olfactory anchor that you have. i.e. notice what association it links to.
Are there differences between your current olfactory and your past olfactory experiences. What did you learn about yourself?
Week One - DAY 5
Today, take a little time to notice the power of a gustatory anchor from a previous experiences.
Today, think back into your past for gustatory anchors. It may be the taste of your grandmother's home made bread, candy floss, or some special meal your mother made, maybe it was a sour taste, a salty taste or a sweet taste, etc. Search for some meaningful olfactory anchor.
As you re-create the old gustatory anchor, notice what association it links to.
Do the same for a current gustatory anchor that you have. i.e. notice what association it links to.
Are there differences between your current and your past gustatory experiences. What did you learn about yourself?
Week Two - DAY 1 - Create a Circle of Excellence Anchor
The purpose of this exercise is to access and anchor a state of excellence that you want to have in other areas of your life. For example, you may want to add confidence to other areas of your life. One of the great things about the Circle of Excellence anchoring technique is that it can be used to anchor any resourceful state that you may wish.
Identify a State of Excellence
"What state of excellence do you want more of in other places in your life?" By state of excellence, we mean a state in which you have access to all your resources and capabilities.
Set up Circle of Excellence
"Imagine a circle of excellence in front of you on the floor. What size, shape and colour is it?"
Access State of Excellence and Anchor it to the Circle.
"Remember a time when you had that state of excellence (resource) you want now. See what you are seeing, hear what you are hearing and feel what you are feeling with that resource, now. Make sure the state is powerful and fully accessed. As soon as you can feel this resource is reaching it's peak, step into the circle, take that resource with you and make it part of the circle. Hold that state for at least a count of ten but remain in the circle for as long as you can hold that state
Separator State
"Step back out of the circle," and then quickly think of something different - a neutral state.
Test Anchor
"Step back in the circle" and make sure the resource is automatically re-accessed. If the response is not automatic, repeat the above steps, making sure you are fully associated into the state of excellence.
Identify a Context (Time and Place) When You Want Excellence
"Think of a time or situation in the future when you would like to have more of this state of excellence."
Link State of Excellence to This Context
Ask yourself "What will let me know its time to have those resources available?" "How might things go wrong in that future situation?" As soon as you begin to access the "problem" situation, step into the circle.
Be sure that you accesses the resource state. When the resource state is accessed, step back out of the circle and create a separator state.
Test and Make Sure the Anchor is Automatic in the Future
Again think about another future situation where you would like to have this resource state. Think of a time in the future when this problem might occur? Where? With whom? As you just begin to get the problem state response to make sure that it occurs only briefly and step into the circle so as to automatically access the new state of excellence. When the new state of excellence occurs, remain for at lease a count of five and then step back out of the circle and create a separator state.
What happens now, when you think of what used to go wrong?"
What states of excellence would best assist you in being more successful in your life?
Week Two - DAY 2
Today, stack a series of resource anchors kinesthetically. To stack anchors, hook one anchored experience onto another anchored experience and onto another anchored experience - etc.
For example: Remember an intense moment of joy. See what you see, hear what you hear and feel what you feel. As the feeling reached it's peak - touch your middle finger and thumb together, hold it for at least a count of five to set the anchor. Break the state. Test the state by again putting your middle finger and thumb together (this is called firing the anchor). Repeat these instructions until you automatically get a state of intense joy state by firing the anchor.
Now add humor, by accessing a time you really were enjoying something humorous. Follow the same procedure as above. See what you see, hear what you hear and feel what you feel. As the feeling reached it's peak - touch your middle finger and thumb together, hold it for at least a count of five to set the anchor. Break the state. Test the stare by again putting your middle finger and thumb together - and fire the anchor. You will experience a feeling that is a mixture of both joy and humor.
Now using the same anchoring process, stack a feeling of delight or ecstasy.
Add as many states and the kind of states you think will be useful.
How can you use this anchoring process to better your life?
Week Two - DAY 3
Super Charge Your Stacked Anchors By Using Submodality Enhancement
Today practice enhancing your personal anchors (i.e. motivation anchors) by using submodality changes. For example, bringing the picture closer and brightening a picture may make you want it more. For example: find an area where you want a strong motivation anchor, stack past examples of your successes, and for each example move the picture closer and make it brighter. As an example, as a salespeople, think back to times when you really were motivated to sell. Make the picture 3-D and the size of a football field. Increase the intensity. Anchor that state. Notice which submodality changes makes you feel more motivated. Anchor that feeling with a visual, auditory or kinesthetic anchor.
Note the submodality changes that most enhance your personal experience for future use.
How will this skill be useful to you? Could you use this process to make any pleasant emotional state even more pleasant?
Week Two - DAY 4
Create a Relaxation Anchor for Your Own Personal Use
Today, establish a personal anchor for yourself that you can use to experience a feeling of relaxation. Recall a state of deep relaxation and link this feeling to the word, "relax" - said with a special calm intonation. A relaxation anchor can also he "created" during any experiences when you are already deeply relaxed such as while in the bath or listening to relaxing music. Memorize your internal kinesthetics, notice your breathing, and your body kinesthetics as you fire a specific anchor. The anchor can be auditory, "relax" and kinesthetic - i.e. a feeling in the chest, a touch etc.
Where and when could this anchor be useful for you?
Week Two - DAY 5
Establishing a Powerful "Uptime" Anchor. Uptime in NLP means being in a state where you are very tuned in to external sensations. An "Uptime" anchor - an important resource to have available.
A powerful uptime anchor can be created by finding a some place in your life where you have particularly enjoyed an enhanced sensory experience. Start by selectively focusing on visual, kinesthetic, auditory and olfactory experiences as you set a specific kinesthetic anchor. (i.e., a specific touch, make a fist, or hold your wrist, etc.)
See what you see, hear what you hear and feel what you feel. As the feeling reached it's peak - touch your right middle finger and thumb together, hold it for at least a count of five to set the anchor. Practice focusing and tuning your awareness exclusively to your external environment, screening out your other systems by closing your eyes or blocking out sounds..
Seeing things - Focus on forms, shapes, colors, brightness, and movement around you, using both panoramic and detailed viewing. When fully engaged visually. Set your anchor.
Hearing It all - Listen for the differences in sounds around you and notice where each of the sounds are located. Listen to intonation patterns and tempo of any voices near you and to the sounds around you. When your auditory channels are fully tuned to awareness. Set your anchor.
Engage all your feelings - Feel the textures and shapes of objects around you. Also, notice any of body sensations - notice both internal and external sensations in yourself and your environment. Take careful note of the temperature, pressure and humidity of the air against your skin, and the feeling of the clothing touching you. Set your anchor.
Smell What's Here! - Smells go straight to the brain without any filtering. Notice the smells in the air and environment. What smells are there? Which is strongest? Are there other, more subtle smells? Take note of tastes, also. When your smell awareness and tastes are most enhanced. Set your anchor.
Selectively focus in on each sense system, begin to tune into all channels simultaneously so that your attention is completely engaged with your external environment. Set your anchor as you do this and continue to repeat this until you are completely satisfied. You have a good "uptime anchor" when you need only fire the anchor and your attention automatically goes to your external experience. Test your anchor several times today.
How can you use this anchor?
Week Three - DAY 1
Today make a list of visual, auditory, internal dialogue, olfactory, and kinesthetic anchors that are currently present in your life.
For example:
visual - wife's smile, stop light, Canadian flag;
auditory - morning alarm clock, national anthem, favorite song;
internal dialogue - "That's stupid", "Better get up", "Hurry up", "Watch out";
olfactory - the smell of coffee, baking bread, someone's perfume;
kinesthetic - warm bath water, touch earlobe, cool breeze;
Week Three - DAY 2
Today , take yesterdays list of visual, auditory, internal dialogue and kinesthetic anchors and determine which of these anchors are common to many other people as well. These may be called universal anchors.
Week Three - DAY 3
Evoking A Response and Setting a Visual Anchor
Today develop a specific visual anchor you can use with others. Pick out a distinctive but neutral gesture or body position which you can easily do but don't tend to do as a matter of habit.
When you are in an interaction, notice when a person is in a very positive emotional state (facial animation, voice, body movement, etc.) and identify the person's own personal anchors, Often the person will make a particular visual gesture, adopt a certain body position. make a particular sound, or use certain words when in a positive emotional state, These anchors when repeated by the communicator will re-trigger that positive state in the person.
Concentrate on visual anchors. So while the person is in a positive state, set a visual anchor. Each time that state comes up again, repeat the anchor.
When the person is in a neutral state, test the anchor by firing the visual anchor and notice how strongly you elicit that same positive emotional state. Calibrate. Do they return to the same insensitive positive state?
Use the visual anchor you have established whenever appropriate to the situation and outcome. How can you use this on an ongoing basis?
Week Three - DAY 4
Evoking A Response and Setting an Auditory Anchor
Today practice evoking a response using auditory tonal anchors with words, i.e., you might ask another person using an "excited" tonality and tempo. "What's it like when you remember a time when you were readily excited about something?" Anchor the response with a simple phrase in a specific, intonation pattern, i.e., "O-KAY", "great" etc. Remember, pick out sounds or words that you can repeat exactly but don't use as a habit.
Try several. When you set and then fire your anchors later, do you get most or at least some aspects of the anchored physiology? Normally people usually don't go from resting state to an intense state such as "excited" - in one smooth move with one fired anchor. Usually, what you will get when you fire your anchor is a portion of the former "excited" physiology.
Week Three - DAY 5
Evoking A Response and Setting a Kinesthetic Anchor
Today develop a specific kinesthetic anchor you can use with others. Pick "touches" that are both unique and can be easily added to your normal interactions with a variety of people - i.e., hand on shoulder or spot on back, touch to hand etc. Set and fire a kinesthetic anchor as an interactional gesture, repeat it a couple of times today. Add this and other kinesthetic anchors to your personal anchoring repertoire and develop how and where you might use them in future.
Are you able to set and fire kinesthetic anchors with precision?
Week Four - DAY 1
Stealing Anchors From Others - Number 1
Today practice stealing anchors from others. You may do this by watching and listening very closely to people around you and noticing what natural anchors they are using and the responses that the anchor gets. You then duplicate those anchors to achieve that same response. For example, your boss may always sit in a certain chair when meeting with subordinates. When you meet with these same subordinates, steal your boss's authority anchor by sitting in that certain chair. You can enhance the effect by speaking with similar tonality to your boss's.
What anchors could you steal? From whom? For what purpose?
Week Four - DAY 2
Stealing Anchors From Others - Number 2.
Again today practice stealing anchors from others. Watch and listen very closely to people around you and noticing what natural anchors they are using and the responses that the anchor gets. You then duplicate those anchors to duplicate that same response. Notice gestures and tonalities that a particular person uses. Steal that gesture or tonality and see if you can duplicate the response the other person was getting.
What other visual, tonal and kinesthetic anchors could you steal?
Week Four - DAY 3
Practice Anchoring in a Least Conscious representational System
Today determine the effect of anchoring a state in someone's least conscious representational system. Often the most powerful and effective anchors for any individual occur in the their sensory system that is least in that person's conscious awareness.
Speak with someone until you are able to determine which systems they are most conscious of and which one they are least conscious of. Notice in particular their predicates, gestures and breathing as they indicate their internal processing patterns, Now, select the system that you suspect is least in their conscious awareness to stack one careful, systematic anchor. Fire the anchor to test.
What did you learn about Anchoring in a Least Conscious representational System?
Week Four - DAY 4
Anchoring In All Three Systems At The Same Time
Today, while anchoring another person. develop an intense response by anchoring in all three systems at the same time. Your anchor will provide a strongly linked visual, auditory and kinesthetic experience.
Use a special intonation pattern, a characteristic visual anchor (like a facial gesture) and add in a specific touch. Anchor several times using the same word and intonation patterns, facial gesture and touch. Later fire your anchor to test the response.
What is the result? Practice Anchoring In All Three Systems At The Same Time until you get the results you want.
Week Four - DAY 5
Anchoring "Intense Pleasure" States
Today, stack a "pleasure" anchor with someone in any modality that is easy for you to obtain with them (visual, auditory or kinesthetic). Be sure that you are setting a powerful pleasure anchors.
A good place to practice is to anchor a sexual experience. You can anchor your partner during an intimate or loving moment. A sexual anchor is very easy and effective to establish - a nuzzle to the neck or special spot, a special tough or softly repeating their name, can be linked to the pleasure of cuddling or orgasm. Later by firing the same anchor, you can induce the same pleasure at other times with them. Practice it, and be sure to stack each time for a while. Test..
What other experiences could you anchor?
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