Here they are. I hope they’ll benefit you!
Example 1: The submodalities of breathing
- Put your hand on your chest and observe your breathing. Does your hand move?
- Put your hand on your diaphragm. Does your hand rise and fall with the pattern of your breath?
- Put your hand on your tummy. Once you find out where you breathe, you’ll have a useful starting point.
- Is your breathing fast or slow?
- Is your breathing deep or shallow?
- Are your inhales short and exhales long, vice versa, or equally long?
- Do you inhale with your nose and exhale with your mouth, vice versa, both with the nose, or both with the mouth?
- Do you hear yourself breathing?
- If yes, do you hear your inhales but not exhales, vice versa, or both?
- How loud is your breathing?
- Is it clear or wheezing [as in people who have asthma]?
These questions will reveal submodalities.
Example 2: The submodalities of pain useful in self-diagnosing a health problem when you’re assessing whether it’s serious enough to see a doctor, preparing for how you’ll explain it to the doctor, or considering what to do next. Excellent for people whose heads or backs [frequently?] ache with tension, etc. Once you know the submodalities, you can work with them.
- Where exactly is the pain located? Pinpoint it as precisely as possible.
- How intense [strong] is it [on a scale of 1 to 5]?
- Is it static or does it move?
- If it moves, where does the movement start, go, and finish?
- Does the movement have a direction?
- How does the pain get from the place of origin to the destination [if it moves]?
- Is the pain continuous [dull ache] or intermittent [throbbing]?
- Does the pain feel weighty [heavy] or weightless [light]?
- Does the pain have pressure to it?
- Does the pain feel warm or cold? How warm or how cold?
- Does the pain have a sound?
- Does the pain have a color? Or do you see all the stars behind your eyelids?
Example 3: The submodalities of losing small objects Do you always mislay your keys and then waste half an hour by looking for them? Where are the submodalities in that?
- Firstly, did you take a mental picture of the keys on the surface where you last lay them?
- If you did, was that picture in color or black and white?
- How near or far from your face did you see that mental picture?
- Did you see it clearly or was it fuzzy?
- Did you see it right in front of your face, slightly up to the right / left, down on the ground, or in one of the bottom corners of your visual field?
- Was your mental picture bright or dark?
- Was the picture still or moving?
Example 4: The submodalities of talking to yourself Do you ever talk to yourself – either aloud [perhaps when no one is around] or inside your head / body without pronouncing any words? This internal dialogue can be encouraging, nastily harsh, critical, or cluttered – and the insidious thing is that we may not realize it, because it’s so much part of us that we’d never think of examining it, let alone treat our internal dialogue as the starting point to solving our problems! So here go some submodalities that will help a person pacify their nastily harsh, too critical, or cluttered [overwhelming] internal dialogue:
- Where is your internal dialogue – the voice inside your head / body – located?
- How loud [on a scale of 1 to 5] is it?
- Whose voice is it? Yours? Your mother’s? Partner’s, teacher’s, boss’s, someone else’s?
- Is this voice high-pitched [shrieking or howling] or low-pitched [deep, resounding, reverberating]?
- How fast does it speak?
- Do you hear it in stereo or through one side of your head / body [mono]?
- What accent does it have?
- Does it emphasize certain words?
- Does it sound smooth, rich, guttural, nasal, or grating?
Once you know the submodalities of anything, you can work with them = tweak them by playing experiments on yourself. Turn the volume down a little – listen now. Is it more comfortable or less comfortable than originally? Turn the brightness up a little. Does this feel better or worse than originally? Make the throbbing of the pain throb in longer intervals or at a slower pace. Does this ease the intensity of the pain? I hope you get the idea. And the best benefit of working with submodalities is that you can do it anywhere and without the world knowing!
Contact me for more help with NLP and submodalities.