Emotional Release.

Hello lovely people on Insight Timer.

Amazing platform to be a part of and thank you for watching this video.

I think you're going to get a lot from it.

In this video I'm going to show you a technique that will help you just change the way you feel about certain things so you become more resilient,

So you become stronger and more able to deal with the things that life throws your ways,

To respond differently to things in life.

So this is a technique from NLP.

I've been working with this technique for a long time and it will take me slightly longer to explain it than it will actually take you to use it.

It's so quick and simple yet so very effective.

It's such a simple thing and it creates such wonderful,

Pervasive and fast change.

In fact,

You can use it in two ways.

You can use it in a situation.

So if you're in a situation of anxiety or worry or fear and you want to change the way you feel,

Well you can use it to plan to be different in the way you respond in the future in certain places.

If your boss comes to you,

Speaks to you in a certain tone and it always creates a sensation or a significant other,

A relationship you have and they speak in a certain way,

It makes you feel bad.

Or when you think about something and it makes you feel anxious or worried or another thing that happens that you know is going to happen,

You can plan to be different in that situation in the future just like you plan all sorts of things,

Right?

And you practice stuff and you get better at it.

This is a very fast and effective technique from the toolkit of neurolinguistic programming.

So,

An anxiety,

A fear,

A worry.

Rather than try and move away from the anxiety-fear,

To run away from it,

Trying to get away from fear,

We're going to notice it.

We're going to take a moment to explore that feeling for the last time.

And you've heard people say things like,

It's a knot in the pit of my stomach.

Or I have these butterfly feelings in my stomach.

Butterfly feelings.

This is a kind of anxiety feeling.

Butterflies in the stomach and a knot in the stomach.

That's not anxiety.

That's a different kind of feeling.

It has a different label depending on what you call it.

Let's go with the butterfly feeling.

So,

A butterfly feeling.

Butterfly feeling.

Just butterflies in the stomach.

Makes you feel anxious and nervous.

And this butterfly feeling feels like it's fluttering up to the chest and tightening the chest.

Shallowing the breathing in the chest.

Going all the way up to the vocal cords and tightening the vocal cords and becoming more anxious instead of having a deeper abdominal breath and more relaxed vocal cords.

So,

In this example,

There's a sensation of butterflies and nervousness that comes up.

Now,

If that's what it did,

Just once,

It wouldn't really be a problem.

If you had this butterfly feeling in your stomach that came up to the chest and out through your crown chakra and off into the universe and that was it.

It was gone.

It wouldn't be too much of a problem.

That's kind of like when the door bangs or somebody shouts,

Boo!

And you go,

Whoa!

And that feeling is gone.

But an anxiety,

A worry,

A nagging doubt.

Well,

They kind of nag.

They're like a knot in the stomach.

A sinking feeling.

Butterflies coming up to the chest.

So,

Notice the movement of this feeling.

Notice where that feeling starts.

It might start in the back of the neck and tighten the shoulders and come downwards.

It might start in the pit of your stomach and move upwards.

Notice where that feeling starts and where it moves to.

If it just did it the once and it was gone.

But this feeling is a nagging,

Repetitive feeling that just comes up in waves.

Be aware of where that feeling is and we're going to change it.

Literally,

Change it by doing the opposite.

Now,

First,

Let's give it a visual construct.

So,

It makes it easier to notice and imagine and maybe even detach a little from the feeling already.

Feel that feeling of fear and give it whatever color fear is.

Red or whatever color fear is.

If it's envy,

It might be green.

Who knows?

It could be a murky color,

Blue.

Who knows what color?

Give it a color that feels right to you.

And so,

You have this butterfly feeling,

Like a pink feeling,

For example,

Coming up here.

And the opposite color for me,

For pink,

If I was,

I would say bright blue.

Really sky bright,

Bright blue.

So,

You feel that feeling.

Spin it in the opposite direction and have it come bright blue.

So,

You get a feeling coming the opposite direction.

Spin that feeling as you think about that thing that used to make you anxious and you spin that feeling in the opposite direction,

Literally having the opposite feeling.

As you spin that feeling in the opposite direction,

Thinking about that old thing that used to cause you that anxiety.

In this example,

It's the fear in the pit of the stomach,

A sinking feeling,

Sinking dark red,

Pulsing downwards.

You spin it the opposite way,

The opposite of dark red,

Yellow,

Blue,

Whatever.

Spin that feeling,

Bright emerald,

Bright green coming upwards.

If it starts here and moves down,

You go up.

You spin that feeling,

Move that feeling in the opposite direction.

So,

Typically,

We want to move away from pain and move away from fear and move away from it.

But we're just taking a moment here to notice that feeling that you call anxiety or fear or worry.

Where it starts,

Where it moves to,

Whatever color you imagine that that feeling would have.

And you spin that feeling in the opposite direction,

Have it as the opposite color.

Whilst you're thinking in your mind,

That scenario in your mind,

That worst case scenario,

All mapped out with super sound and visuals and a really crystal clear worst case scenario,

Really clearly mapped out in a way that maybe some of your goals aren't as clear.

But you've got the worst case scenario mapped out really clear instead.

And you think about that thing,

Make yourself have the opposite feeling.

Because you were creating that feeling,

That old feeling or the sinking feeling.

You were creating that feeling in response to this thought.

It doesn't mean the problem is magically gone and there isn't something that maybe you have to change and go do something different.

But you're not feeling bad about it.

You're not worrying or obsessing or feeling anxious or fearful in that situation anymore.

You are able to feel the opposite feeling,

Spin it in the opposite way.

So,

Let's just try it right now as a little practice.

Because you can use this in the situation.

Somebody says to you,

Stand up and say a few words and public speaking and you get that feeling.

Nobody will see you spinning your feeling in the opposite direction.

Nobody will know that you're standing there and visualizing an opposite color,

Spinning it in the opposite direction,

Taking just a couple of seconds to compose yourself and feel really good before you open your mouth and start speaking.

Turbulence on the airplane,

Spin that fear the opposite direction.

It takes just a few seconds.

Now,

Think of a thing as a practice.

Nothing huge,

Just a little worry,

Fear,

Anxiety.

Think of a little thing.

Notice where that feeling starts.

Notice the shape of that feeling,

Where it moves,

How that feeling moves,

What color that feeling would be if it had a color.

And flip it the opposite color and move it in the opposite direction.

Spin it,

Move it faster in the opposite direction and think about that old thing that caused you that worry or that anxiety spinning in the opposite direction.

Spinning it faster in the opposite direction.

How different does that feel?

You're literally creating the opposite feeling whilst you think about that old thing that used to make you worry.

And if you've closed your eyes,

You can open them.

And let's do this twice more,

Just here in this short little video.

It only takes those few seconds to do and the brain likes the number three.

So think of another thing,

Similar thing,

In the future that you know is going to kind of create that worry,

Fear,

Anxiety.

If it's easier to close your eyes and feel that feeling and give it a color,

Go for it.

Feel into that feeling,

Feel the shape of it,

The way it moves and whatever color and flip it in the opposite direction.

Move it in the opposite direction,

Be it a brighter and spin it away.

Think about that old thing,

Spin it faster in the opposite direction as you think about that old thing that used to cause you that.

Think about it and open your eyes.

Pick one more thing.

Brain likes threes,

Let's do this third thing.

Think of another thing,

Close your eyes if it's safe and appropriate.

Feel that feeling,

Feel the way it moves and what color it is.

Spin it in the opposite direction as you think about that old thing that used to cause you to feel the feelings you didn't enjoy.

Instead now you're able to feel different.

Spin that feeling in the opposite way.

How different does it make you feel when you spin it faster and faster in the opposite direction as you try and have the old feeling spinning in the opposite direction?

If you're,

You can open your eyes if you have them closed,

If you're called to speak on stage and you walk out and feel the fear and then take a moment to spin it in the opposite direction.

If you get into an elevator and suddenly you feel that fear gripping you tightly,

Release it and spin it in the opposite direction.

Nobody even knows you're doing this.

It only takes a few seconds.

You've done it three times,

It took less than one minute to do it three times.

What would happen if you did this less than a minute,

Right?

One more time today and take one minute for the next seven days.

Just spin away fear and anxiety in three different places.

Try and think of that old thing.

How different does it make you feel now?

Spin it in the opposite direction.

If you need to,

If you want to,

Spin it away.

Because we think of things that make us feel uncomfortable and we get pushed away from them.

We think of things that we're excited to do and we feel drawn towards them.

What if some of those things that you don't have the motivation for,

Like doing your tax returns or the washing up,

Going to the gym,

What if you could put the motivation to that so that you felt that draw to do it,

Get it done,

Because the end result will be amazing.

What if you could not only use this technique to change the way you feel about things and draw yourself towards them.

Experiment,

Play with this technique.

I suggest take just one minute for the next seven days,

A little thought experiment and spin away unpleasant feelings,

Three different feelings.

Thank you for watching.

I'm Jon Vincent.