Techniques and Strategies for Instant Change
This exercise can be used when you wish
to replace one thought with
another. The mind uses pictures more than words, so replacing the
pictures associated with your thoughts will replace the thoughts as
The object is simply to Switch one thought for another.
Start by creating (or noticing) a picture in your mind which you wish
remove. See the details of the scene close up and personal, like
screen in front of you about 3 feet out. It is in color, bright
Now, setting that thought aside for a moment, think of another scene
on which you would rather focus. Place that scene right in front
with all the details clear and colorful. Notice how you feel with
picture right there front and center. Take notice particularly of any
good feelings which you associate with this new scenario, creating it
just the way
OK. Now, let that second scene slip away for a second while you
again of the first scene, the one which you wish to replace.
Here's the trick:
While focusing on the first scene, have it begin to move away from you,
and as it does, it loses its clarity, loses its color, and gets smaller
smaller. It moves farther and farther away, until it is so dull
on the horizon, it is just a tiny dot. Then, immediately, the
(the one which you want) replaces it, small and tiny on the
It quickly moves closer and closer, getting brighter, more colorful and
real as it approaches, right up close to your face (as close as is
Breathe it in, feel it, feel the goodness of this new scene which you
(Not finished yet . . .)
Go back to the old picture, move it away very quickly, and replace it
with the new picture, coming up close, very quickly.
Do this again 3 or 4 times, each time more quickly than the last.
should happen in the time in which you can snap your fingers.
As you repeat this process, you are training your mind that "whenever I
think *this*, replace it with *THIS* ."
Soon, any time it occurs, the original thought will automatically be
replaced with the new thought, and will no longer be a bother to you.
Additional note- this exercise can also be used for words. Just
that you see a word on a screen in front of you. (Example:
Switch that word to one that is much more empowering for you.
I CAN DO IT! or YOU CAN DO IT! if that resonates
better.) This is
especially helpful for those of us who have negative self talk, and
fall into the old habit of saying things to ourselves that just aren't
Once you have mastered the art of Switching your thoughts around, you
can effectively create a new mindset at a moment's notice!
Now, if you want to go from angry to peaceful, or
lethargic to energized, or from frustrated to inspired, or to any
state different from the one you're in, check out the next
- The Switch
- State Change
- Bell Hop
- Energy Breathe
- Stress Disintegrator
- The Re-Write
- Phobia Removal
- Oaken Bucket