t h a n k y o u

© 2 0 1 5 C h e m o r y G u n k o & L i f e C o a c h e s T o o l b o x .T h i s i t e m m a y n o t b e f r e e l y d i s t r i b u t e d .

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A big resource of NLP-based Life Coachingstrategies, processes, techniques, exercises, games,

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setting mental& emotionalboundariesThis three part exercise is fantastic for setting boundaries with a particular person or creating limits in general.

This exercise series is helpful if you find it difficult to say no to people and for setting a mental boundary to show a behaviour or addiction that it is no longer welcome in your space.

Anger is a positive emotion when it comes to boundaries.

Anger at someone else tells me theyʼve crossed my boundaries, while anger at myself tells me that I have crossed my own internal boundaries.

Have you ever had a bad experience with somebody and after that your opinion of them just changed?

Well youʼve experienced anchoring then: the negative emotion became permanently attached to your picture of the person, changing your relationship to them, sometimes forever.

A key tool in NLP, anchoring enables you to make a permanent connection between two things: experiences, emotions, sensations, sounds, environments - you name it.

So, for example, you could anchor positive feel good emotions, whenever they happen, to a physical movement like wrapping your right hand around your left wrist so that the thumb and middle finger meet.

Then, when you need an injection of positivity or a boost, you simply repeat the movement and it triggers those feelings in your system, helping you to feel better immediately.

In this series, weʼre going to be anchoring the feelings in your body in parts 1 and 2 of the exercise to you touching the tip of your nose with your right index finger.

Thereʼs no special reason for it to be the right index finger, or the tip of your nose, except that it will allow you to just follow the instructions without having to stop and remember which finger you used. You can use any movement, finger or body part you feel comfortable with.

Anchors donʼt last forever, they run out like batteries. So, itʼs important to remember to recharge frequently triggered anchors.

anchoring

how to anchor

Whenever you feel or experience any emotion, there is about a three second peak when that emotion is at its

height and feels the strongest.

When you anchor, you simply make the physical movement you want to make during that three second

peak.

Everytime you anchor another feeling to that anchor it will grow stronger, and everytime you use it it will

discharge.

EMOTION STARTS

EMOTION ENDS

EMOTION PEAKS

ANCHOR HERE1-2 SECONDS

YOU WILL NEED UP TO AN HOUR ALONE IN A QUIET, WARM SPACE

In this exercise youʼre going rub the parts of your body one at a time, until your awareness of that part of your body increases as a result of the physical sensation or tingling you feel.

Once the awareness feels right for you, you acknowledge that body part by looking at it directly, or in a hand mirror where necessary, and saying out loud: this is my (body part), it belongs to me; this is my (body part).

As you finish each section, eg foot, calf, shin, thigh, hip, youʼd then acknowledge the group: this is my leg, it belongs to me; this is my leg.

Once you have completed the whole body and are aware of your physical edges, youʼll say: this is my body, it belongs to me; this is my body.

You are making a declaration to yourself and the universe here, so it is important that you say it out loud.

At this point youʼll anchor thefeeling of being aware of your edgesby placing the tip of your index fingeronto the tip of your nose for 1 to 2 seconds. Youʼll trigger the anchor inpart three of this exercise set.

part one

This is myupper backIt belongs to meThis is myupper back

This is my footIt belongs to me

This is my foot

sta

rt

here

This is my calfIt belongs to me

This is my calf

This is my shinIt belongs to me

This is my shin

This is my kneeIt belongs to meThis is my knee

This is my thighIt belongs to meThis is my thigh

6

This is my legIt belongs to me

This is my leg

This is my hipIt belongs to me

This is my hip

This is my handIt belongs to meThis is my hand

This is my shoulderIt belongs to me

This is my shoulder

This is my buttockIt belongs to me

This is my buttock

This is my armIt belongs to me

This is my arm

1

3

2

4

5

8

9

11

7

10

This is my chestIt belongs to meThis is my chest

12

This is my stomachIt belongs to me

This is my stomach

13

This is my headIt belongs to meThis is my head

14

This is my faceIt belongs to meThis is my face

15This is my neckIt belongs to meThis is my neck

16This is my throatIt belongs to meThis is my throat

17

18

This is my shoulderIt belongs to meThis is my shoulder

This is my armIt belongs to meThis is my arm

19

This is my handIt belongs to meThis is my hand

20 This is my buttockIt belongs to meThis is my buttock

2123

24

This is my lower backIt belongs to meThis is my lower back

22

+OPTIONAL

TOES & ANKLE

+ OPTIONALEYES, EARS, NOSE, MOUTH,HAIR AND WRINKLES

This is my hipIt belongs to meThis is my hip

This is my thighIt belongs to meThis is my thigh

25

26

This is my kneeIt belongs to meThis is my knee

This is my calfIt belongs to meThis is my calf

27

28This is my shinIt belongs to meThis is my shin

This is my footIt belongs to meThis is my foot

+OPTIONAL

TOES & ANKLE

29

This is my legIt belongs to meThis is my leg

30

This is my bodyIt belongs to meThis is my body

31

ANCHOR HERE1-2 SECONDS

+ OPTIONALFINGERS, WRISTS, KNUCKLES, ELBOW,FOREARM, BICEPS AND TRICEPS

+OPTIONAL

FINGERS, WRISTS,KNUCKLES, ELBOW,

FOREARM, BICEPS, TRICEPS

USE THIS EXERCISE ON YOUR GENITALS, ALONE OR

WITH YOUR PARTNER, TO HELP YOU BOTH TO BECOME MORE AT EASE WITH

EITHER YOUR INDIVIDUAL SEXUALITY OR TO WORK ON YOUR SEXUAL RELATIONSHIP AND THE ENERGY BETWEEN THE TWO OF YOU

ADAPT THE STATEMENTS TO INCLUDE POSITIVE, EMPOWERING AND NURTURING PHRASES LIKE:

THIS IS THE CENTER OF MY SACRED FEMININE JOY

THIS IS THE CENTER OF MY FEMININE SEX

I WILL HONOUR YOUR SACRED SEXUALITY

to convert this into a gratitude and

acknowledgement exercise, change your

statement to:

this is my legit belongs to mei thank and give

thanks for and to my leg

To use this as aself -acceptance

exercise, rather say:

This is my body,it belongs to me and I love it

Use this exercise as a standlone on a

specific body part youʼd like to accept and

make peace with

part twopart two

Part two of this exercise looks exactly the sameas part one, except that you will focus your awareness by directing an as-cold-as-you-can-stand-it stream of water onto that area of your body, using your showerhead, a handheldshower fixture or a jug with cold water: thereis no need to rub the body part this time

REMEMBER TO ANCHOR AT THE END FOR 1-2 SECONDS

YOU WILL NEED: UP TO AN HOUR ALONEA QUIET, WARM SPACEBETWEEN 3 AND 6 BELTSANY KIND OF BELT WILL WORK

Stand with your feet firmly on the floorand trigger your anchor by touchingyour right index fingertip to your nosefor a second.

Feel for where your physical edges are and then settle into your body and feel how far your aura or energy field extends past your body and place the belts in a loose, closed circle at that perimeter.

Stand and settle into the circle and trigger your anchor again to get a good solid feel for you personal boundary.

Stop and look down and turn around in the circle and look where yor boundary is - you can even try extending your arms as you turn so that you know the feel of where your boundary ends by using your arms.

Now face towards the four compass directions and say to anything and everything that is outside the boundary: this is my boundary and you cannot cross this boundary without my permission. Show them by pointing to the belt boundary.

You can then go on to repeat this directly to anyone or anything, such as an addiction or habit, that you are experiencing boundary issues with.

Imagine the person or object standing outside the leather belt boundary and say to them clearly and emphatically, like you really mean it:

This is my boundary and you cannot cross this boundary without my permission!

part threeuse this exercise to set

a boundary banishing a bad

habit or addiction from

your life

you could append: i thank

my legs for carrying me and helping me move

forward in life

USING PART ONE OF THIS EXERCISE AS A BASE, THERE ARE A NUMBER OF STATEMENT

ADAPTATIONS YOU CAN MAKE THAT WILL HELP YOU WORK WITH EMOTIONAL

BOUNDARIES, TRUST, INTIMACY, GRATITUDE, SELF-WORTH AND

SELF-ACCEPTANCE, BOTH ALONE, AND TOGETHER WITH YOUR

ROMANTIC PARTNER

c a t e g o r i e s

© 2 0 1 5 C h e m o r y G u n k o & L i f e C o a c h e s T o o l b o x .T h i s i t e m m a y n o t b e f r e e l y d i s t r i b u t e d .

AffirmationsAnchoring

Belief SystemsBodyTalk TappingBoundary Setting

Building TrustChakras

Chinese MedicineEFT Tapping

Eliminating EgoEnergy Work

Energetic ProtectionFear & AnxietyFeeling Stuck

Fighting & ArgumentsFocus & Motivation

Life Coaches Toolbox has a number of freediagnostic tools and resources that coaches,trainers, mentors and managers can use with

clients, or that you can use on your own.

ForgivenessGratitude & Appreciation

Generating JoyHuman Strategies

Inner VoiceIntuition

Keeping Your CoolManifestation

Mental ExercisesPhysical Spaces

Relationship RehabShifting Crises

Shock & TraumaMeditations

MudrasWriting Processes