VCR VISUALIZATIONMETHOD
This is a powerful and speedy technique to change your per-
sonal representations. You may have only one way to represent
these; here we will give you a new way. Take the time and do
the exercise now.
You have in your mind a VCR. This VCR is superior to any of the VCRs
generally available, which record only sights and sounds. The VCR in your
mind is able to record feelings, tastes, and smells, as well as sights and
sounds. We’ll be using this internal super-VCR.
Now, recall a mildly upsetting event from your personal history and
rate the intensity of the upset on a scale of 1 to 10.
Note:If you are doing this exercise for the first time, do not choose the
worst thing that ever happened to you. It is much easier to learn this and
other techniques as well as in this book when you start with something
easy and then progress. Learn the techniques first. Then apply them to
more dramatic experiences. Your results will be greatly enhanced.
Imagine yourself seated in an empty theater. Make this experience as
real as possible. Imagine the chair holding you up, its arms supporting
your elbows, and the empty screen before you. Once you have this, move
your point of view to the projection booth. From the projection booth, look
down and see yourself seated in this empty theater.
In the projection booth there is a super-VCR that records all the sights,
smells, sounds, feelings, and tastes on the theater screen.
Now, on the screen let yourself see the movie of this past event you
have chosen while at the same time recording on the VCR everything that
appears.
Include on the tape the soundsrelated to this event—the things you
said, the things others said, and the background noises, too. Notice the
details of the sounds, including loudness, pitch, and tone. Notice and
record any internal dialogue you experienced as the event unfolds.
Record the sights—what you saw of the event as it unfolded, recalling
colors and textures.
Record the feelingsyou experienced and perhaps even those you think
others experienced. Notice how the feelings changed as the event un-
folded—how they changed in intensity, in location, in temperature or in
any other way. Also notice and record how your body position or posture
changed as the event unfolded.
Record also any tastesorsmellsassociated with this event and how
they changed in nature and intensity as the event unfolded.
Now play this tape you just recorded in your mind in reversechrono-
logical order (from end to beginning) and notice how you feel about it.
Now take the same tape and play it in reverse chronological order a
little faster than normal speed (from end to beginning). The people talkAppendix 265ccc_laut_appx_263-266.qxd 7/8/04 12:28 PM Page 265