NLP EXERCISES (NEURO-LINGUISTIC PROGRAMMING)

Alignment of Neuro-Logical Levels

The following exercise allows all levels to be aligned with respect to a

specific aspect. It is suggested that you ask someone you trust to go.
reading the steps (slowly and giving time to process) or that you record them in a
cassette
Locate yourself in a space that allows you to walk about 5 or 6 steps. Identify the activity or
specific aspect.

1. 1. Stopping in any place. Think for a while

seconds in your environment, where and when you perform the
activity in which you want to be more congruent: place, people
objects, times.
2. 2. Step forward. This is the next level. Explore your
conduct. What are you really doing? What are your
actions, movements, gestures, thoughts?
3. 3. When you are ready, take another step forward and think about your
Capabilities and skills: in how are you using them?
Are you using all of them or just part of them?
4. 4. Take another step and think about your beliefs and values.
Why are you doing that? What motivates you? What do you think about the
people who are around you? What do you find valuable about them?
What are you doing? What is important to you about that situation?
Take your time to think about the answers.
5. 5. Take a new step forward and think about your identity. Who
Are you? What makes you unique, special? What is your mission in the
life? How does your activity connect with the mission?
6. 6. Take one last step. Think about what connects you with others.
living beings. In what connects you to something spiritual. You can
include your religious or philosophical beliefs if you wish. Take your time
time to think.
7. 7. Keep your connection with thoughts and take half
return. Slowly go back to the starting point, stopping for a few
seconds at each point and feel how the connection increases and
the alignment of each step with the previous ones.
8. 8. When you reach the last step, allow it for a few seconds that
the integration and alignment are completed.

1. 1.
Development of Self-Esteem

This is a simple and tremendously useful and effective exercise. It is going to make you feel good.
Practice it as many times as you want!

1. Create a mental image of yourself. Think about how you see yourself. What does the image look like?
(Strong or weak, large or small, with or without movement, bright or dark...). In
Is it positive or negative?
2. Eliminate the negative: For example: If you see an image that does not achieve goals, change it.
your physical image is not what you want, adjust it, etc.
Let the image represent your strengths, your best skills, let you see yourself as
when you have achieved a goal that you have desired very much.

Make changes to the image that are very attractive and motivating for you, for
Make it big, bright, in colors, in three dimensions, with movement.
Add everything that makes it more attractive and encourages you to act. You can
try and make adjustments until you feel satisfied with the changes in the
following parameters:

Visual:
Color / Black and white
Shine
Contrast
Focus
Plan/ Three dimensions
Details
Size
Distance
Location
Movement (or not)

Auditory:
Where does (the sound) come from
Tone
Volume
Melody
Rhythm
Duration

Kinesthetic:
Type of sensation (heat, cold, tension...)
Intensity
Place
Does it move? (The feeling)
Continue the intermittent
Slow or fast

4. How do you feel about the new image? Most people who take the
time to do this simple exercise, they discover that their sense of self-esteem
improve significantly. It has been found that when the images that a person
they have a positive and intense self-image, they feel great self-esteem.

Self-motivation exercise

This is a simple and tremendously useful exercise. To make it truly effective, read
Read the text several times before doing the exercise, so that you become familiar with it.
content, the sequence and the terms.
 Find someone you trust to read it to you and guide you, or you record it in a
cassette.

It is important to use a very soft voice.

Make sure there will be no distractions or interruptions. Take a very

comfortable, as comfortable as possible (lying down or reclined is fine). You should have nothing.
in the hands. Preferably if you do not cross your legs or arms.

Close your eyes and breathe softly.

Read the text exactly as it is written. Do not introduce changes or modifications, no

add things 'of your own harvest'.
Take breaks, so you can respond to the guide.

AUTO-MOTIVATION - PART 1
1. 1.
2. 2. 1. Think of a task or an activity that is
truly attractive, motivating for you, when you do it. Imagine that you are watching the
movie of that activity. Note the qualities of the image when thinking about that task: the
scene, the lighting, the sound, the movements. Observe a rich image, with
many details... OK "turn off the projector".

3. 3. 2. Rest and look around you, breathe easy.

4. 4. 3. Now think of something that doesn't wake you up at all.

interest: Note what it feels like to think about something that is completely indifferent to you. Again
look at the image and its qualities... OK, turn off the image.

5. 5. 4. Rest and look around you, breathe calmly.

6. 6. 5. Make a comparison between the two 'movies' and

note the differences you found in the qualities of the images: Lighting,
brightness, colors, size, distance, location, sounds, sensations, etc.

7. 7. 6. Write your own list so that you have it.

elements that your mind (your brain) uses to indicate that something is valuable and you
motivate. These will be your keys to motivation.

Now take any image of a pleasant, enjoyable experience that

you have had. You are going to play the following game with that image:

Change the visual characteristics, that is, increase or decrease: Colors / white and
black, lighting, brightness, contrast, focus (sharpness), detail, size, distance, if the
image has a border or not, location (top, bottom, in front, etc.), it moves or is still
quiet, proportion. Keep those changes that seem more attractive to you, more
pleasant, more motivating.
 Do the same with the auditory characteristics: Source (origin) of the sound, tonality
(aguda, grave), sonido monótono o melodioso, volumen, ritmo (rápido, lento), duración
(continuous or intermittent sound), mono or stereo.

And now with the kinesthetic characteristics (sensations, feelings): Quality of the
sensation
Keep the combination of features that you found most attractive and motivating.
(note them down). You will use it later.

AUTO-MOTIVATION - PART 2

1. Think of something that you know is important to you.

it's valuable to do it, but you find it difficult or uphill to do it.
2. 2. 2. Concentrate and ask all your parts
internally, if there is any objection to fulfilling that task. Be sensitive to those
objections (if any). If you cannot comfortably address the objection, adjust (or
Change the task so that there are no objections.
3. 3. 3. Think about the consequences of doing the homework,
not in the work of doing it. Think of the benefits you will gain once it is done.
completed. Think about your profit.
4. 4. 4. Now, use the list of items you found
in the previous exercise, those you noted. Remember that they are the most attractive and
motivating. Use them to change what you think about having that task done,
completed. Add visual, auditory, and sensory elements to the completed task
kinesthetic ones you noted. Keep doing this until you feel strongly
attracted, motivated, to carry out that task.

SELF-MOTIVATION - PART 3

1. 1. 1. Take a comfortable position. Direct your gaze

to the right, slightly upward. Imagine that you see a person just like you, up close.
distance. This "other you" will do the exercise while you observe it. Only when
be completely satisfied with the process, will the skills be integrated into
Yes. To ensure that this will be the case, you might like to imagine that you are inside
from a plexiglass bubble, so that you are truly separated from the activities that
it's going to be your other self.

2. 2. Choose something that you want to be able to

motivate yourself to do it. For this exercise, choose something very simple, like cleaning your room,
to organize your closet. Something you don't enjoy doing, but you really want it to be
completed, due to the benefits you will gain as a result.

3. 3. 3. Observe your other self and see what you will see
when the task has been completed, including the positive consequences, it
direct and immediate benefits and future ones.

4. 4. 4. Now, look at that "other you" doing homework with

ease. While the 'other you' does it, you keep looking at the image of the task
finished and feels good in response to seeing it completely completed. Note how the
the inner voice of the 'other you' is stimulating and reminds you of future rewards and what
 so far you have achieved regarding the goal. Finally, go to 'another you'
delighted to have finished and enjoying the reward obtained for a task
that has already been completed.

5. 5. 5. If what you see doesn't fully satisfy you, leave.

may a gentle mist cover the image for a moment, while your unconscious does
the adjustments that are appropriate. In a few seconds, when the fog clears, you will see
the adjustments that will be satisfactory for you (pause...)

6. 6. 6. Now that you have complete satisfaction,

let the plexiglass bubble disappear. Take the image of the other you that you have.
all those learnings and slide it towards you. You can, if it feels comfortable, extend your
arms, take the image, bring it towards you, and integrate it with you. Some people feel
a shiver (or they "prickle") or a release of energy when doing this.

7. 7. 7. Finally, take an additional moment to

What do you think will be the next occasion when you will have to carry out the task for?
which you just motivated yourself to complete...

Well-Formed Objectives

As you may have noticed, language affects our thoughts, behaviors, and actions.
It would be to our advantage to understand how the method we use to establish and
achieving our goals and objectives is appropriate or not.

Typically, when we have problems achieving our goals we ask ourselves the
next questions:
· · What is wrong?
· · Why do I have this problem?
· · How does it limit me and what can I do?
· · How does this problem stop me from doing it?
What do I want?
· · Whose fault is it that we have this?
problem?
· · What is the worst moment in which you have
Have you experienced this problem?
· · How long have you had it?

Notice that these questions tend to guide us to consider whom to blame, that
It is wrong and separates us from achieving the goal or objective.

NOW, CONSIDER THE FOLLOWING QUESTIONS TO ACHIEVE A

WELL-FORMED OBJECTIVE:

· · What is it that I really want? Make sure that

It is defined in positive terms. Think more about WHAT YOU WANT than about what you don't.
wants.
 · · What will I see and hear when I have achieved the goal?
Describe the objective with all the sensory details, that is, with all the details.
sight, hearing, touch, taste, and smell.
· · Can it be started and maintained under my
responsibility?
Any goal must be initiated, maintained, and promoted by you, the goal
chosen must reflect things in which I can personally influence.
· · Is the target the right size? If it is very...
big, ask yourself what is preventing me from achieving it? and turn the problems into
small goals, make them small enough and achievable. If it is too small
To motivate yourself, ask yourself, is it part of a higher purpose? Why is it important?
to achieve this goal for me?
· · How will I know when I achieve the objective? What is the
evidence?. Think about the sensory-based evidence that will allow you to know that you have
achieved what I wanted.
· · Where, when, with whom do I want it? In what
context? Imagine the objective as specifically as possible. Once
Identified the context, ask yourself: Is the chosen context ecological? Is it based on
in sensory information?
· · How will the chosen objective affect my activities?
And the activities of others? What will I gain or lose? What will others gain or lose?
He weighed the consequences in his life and in his relationships if he achieved his goal.
Consider the feelings of doubt that begin with a "yes, but. What
What considerations do these feelings of doubt represent? How could you change your
objectives to keep in mind?
· · What is stopping you from ACHIEVING THE GOAL
DESIRED, NOW?. Identify the limiting beliefs. This information must be
based on information and described sensorially.
· · What resources do I already have to achieve my goal?
· · What resources do you need in order to achieve your
objective?
· · How can I start to achieve my goal and how
Can I keep it?

After these questions, the most important step is TO ACT. Every journey
start with the first step.

Note the difference between using the first set of questions and the last set.

Consider how the different questions are asked to alter how you feel.
how it shifts your mind towards solving the problem, and how it inspires you.

Circle of Excellence

Remember an experience in which you did something very well.

· · What do you see?

· · What do you hear?

· · What do you feel?

 · · Just have a clear understanding of the images, sounds
And sensations, imagine a circle on the floor. Give it a color.
· · Take a deep breath. Take a step.
and enters the circle.
· · Within the circle, intensify the memory.
· · Enjoy the natural sensation of
to be doing something very well.

Repeat the sequence, adding a code word:

1. 1. 1. Remember the experience of something again

What you did was very good.
2. 2. 2. Imagine the circle and you give it color.
3. 3. 3. Say (mentally) a code word, that
will help in the future to trigger that feeling...
4. 4. 4. ... at the same time as you say the word code, you give
one step and you enter the circle.
5. 5. 5. Intensify the feeling.
6. 6. 6. Stay in the circle for the necessary time
to experience the feeling of having those resources.

Repeat both steps two more times (only for the installation).
In the future, when you want to have those active and intense resources, it will be enough for you to
imagine you enter the circle or that you are inside it (it doesn't matter what it is
sitting, standing or lying down.

Automatic buttons

This is one of the classic tools of NLP. Its range of application is broad: It has
has been used to address a wide variety of undesirable behaviors. Typically,
the automatic buttons have been applied with a good percentage of successes, for the
habit control (nail biting, smoking, overeating, etc.).

Regarding emotional management, this tool will be very useful for situations of
type 'in response to a certain stimulus or context, I have a behavior that I wouldn't want to have.'
For example: 'When I'm contradicted in public, it makes me angry' or 'I get more excited about
the account (for example, my eyes water) when I have to congratulate someone.

The reader should note the following: What the button works is a change of behavior. If for
For example, it will be about losing weight, the button can help change behavior.
to overeat, but if someone tried to use the button to modify their image
Physics (from 'fat' to 'thin') is probably not going to work for you.

Here is one of the simple versions

· · Choose the behavior you want to change (Remember:

The behavior.
· · Imagine that you have already overcome the situation: Choose the
behavior you will have once the situation is overcome.
 · · Imagine that from here, from where you are
sitting, you see projected on the wall, an image of yourself with the behavior you have had until today
you had (the one you no longer want). Make sure the image is small
Let's say the size of a notebook) and that has some frame around it. This is the
image "1". Now put the screen blank.
· · Now create an image of what your behavior will be
in the future, from today. This image is bright, illuminated. Notice the
feelings that this image produces in you. Make sure it generates feelings
pleasant, positive (if not, make the adjustments you deem appropriate). This
it is the image "2". Put the screen in white.
· · While you stay there in your position, return to
project on the screen, the image of the behavior you are going to change... and in one of the
lower corners (whichever you prefer) place in a small square, about two or
three centimeters, the image you created of what your future behavior will be. This image
little one, it will be dark.
· · Very well. Now you will do the following:
At the same time, you are going to darken and make the large image - No. 1 - smaller.
while you make the number 2 big and bright. To practice, do it slowly (and to the
now make a slow sound "swiiiisshhh". Make this sound out loud)... very good. Put the
blank screen.
Now, you do it a little faster: You reduce and darken image 1 and enlarge and
this time you make the image shiny 2: ¡swiisshh!. very good. Put the screen in blank (P.B.)
· · Now that you know how to do it, you will do it very
quick six times: swish!, P.B., swish!, P.B., swish!, P.B., swish!, P.B., swish!, P.B.
swish!
· · Check: Think about the first image: What
Happens? The typical answer is that it is very difficult or impossible to form the first.
the image is blurry, dark. Or if the shapes, there is no sensation of
displeasure, but neutral.

NOTE: You can do this exercise yourself, or ask someone to help you.
reading the steps. You can also record it on a cassette.