Cheatsheets - NLP Hero Session 8 - Submodalities

Or, How to Change Your Mind & Change Your Life
THIS SESSION: A QUICK OVERVIEW
Using submodalities allows you to consciously take

control of the way you experience events. This
changes your emotional response, and hence the
decisions you make and the actions you take.
Submodalities are used in many aspects of NLP.
USE THIS FOR:
• Changing the way you feel about things.

• Removing negative feelings about
something.
• Creating positive feelings about
something.
• Controlling the way you experience life.
RECAP - POINTS TO REMEMBER:
The three most common modalities are related to

your three primary senses: vision, hearing and
sensation. These are known as Visual, Auditory and
Kinesthetic respectively, and are often abbreviated
to their initials, V.A.K.
There is no single process in NLP called

“submodalities.” The submodalities are to NLP
what a “basic larder” would be to a chef - essential
seasoning and basics of many recipes such as eggs,
milk and butter. Think of a submodality like the
controls on your TV remote.
STEP-BY-STEP SUMMARY:
1. Pick an example of something you dislike

doing, such as washing dishes. Let’s call this the
negative activity.
• Take a moment to bring this situation to

mind, just long enough for you to be clear
about precisely what it is.
• Now CLEAR that space from your mind: try
looking around the room for a couple of
seconds.
• Now bring to mind something you love
doing. Let’s call that the positive activity.
2. Identify the visual submodalities of the

positive activity – how you visually experience that
activity in your head.
• Start to notice the submodalities of how

you internalize something you like.
• Is it color or black and white?
• Close up or far away?
• Bright or dim?
• How big/small is it?
• Where is the image - for example, left,
right, above or below, dead center, and so
on?
• Focused or blurred?
• Framed or panoramic?
• Moving or still?
• Speed of the movement, if it is moving?
• Importantly, whether you see the image as
associated or disassociated (as if you were
looking through your own eyes or seeing
yourself as a character in the picture).
• Note how you create the experience of
enjoying something you love doing as
thoroughly as you can.
3. Identify the auditory submodalities of the

positive.
• Is it loud or soft?
• Near or far away?
• Internal or external?
• Located left, right, back, front and so on?
• Stereo, mono, or surround sound?
• Rhythmic?
• Clear or indistinct?
• Continuous or broken?
• High or low pitched?
• Vocal or musical?
4. Identify the kinesthetic submodalities of the

positive.
• Is it heavy or light?
• Strong or weak?
• Large or small?
• Location?
• Texture and temperature - for example,
rough, smooth, silky, hot, cold, tepid and
so on?
• Pressure?
• Spinning or moving in some way?
• Vibrating?
• Constant or intermittent?
5. Break state.
• CLEAR that space from your mind

completely.
• Look around the room for a couple of
seconds.
• Get up and move around a little.
• Come back and settle again.
• Bring to mind that negative activity.
6. Use the positive submodalities to change the

way you feel about the negative activity.
• Identify the activity you dislike.

• Imagine it in your mind.
• Take the submodalities you found before
and make the activity you feel negatively
towards match them.
• Make as many of the submodalities match
the enjoyable experience as you can.
• For example: If the unpleasant one is silent
whereas the pleasant one had Mozart
playing in the background somewhere to
the left of you, bring that soundtrack in
and discover what happens.
• The more submodalities you can change
and bring in for the positive activity, the
better.
You can use this for changing how you feel about
something, someone, or an activity – so,
experiment. This technique has many uses!
When you can choose how you feel, you’ll realize

that the decisions and choices you make in life are
largely based on your emotions at the time too.
USING SUBMODALITIES YOU CAN LITERALLY

CHANGE YOUR MIND ABOUT THINGS – BE THEY
PEOPLE, EVENTS, ACTIVITIES OR WHATEVER.
NLPHero.com
© Inspire3 Ltd, MMXIX

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Or, How to Change Your Mind & Change Your Life

THIS SESSION: A QUICK OVERVIEW

Using submodalities allows you to consciously take

USE THIS FOR:

• Changing the way you feel about things.

RECAP - POINTS TO REMEMBER:

The three most common modalities are related to

There is no single process in NLP called

1. Pick an example of something you dislike

• Take a moment to bring this situation to

2. Identify the visual submodalities of the

• Start to notice the submodalities of how

3. Identify the auditory submodalities of the

4. Identify the kinesthetic submodalities of the

• CLEAR that space from your mind

6. Use the positive submodalities to change the

• Identify the activity you dislike.

When you can choose how you feel, you’ll realize

USING SUBMODALITIES YOU CAN LITERALLY

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