How to Coach Yourself and Others Techniques For Coaching | 页面 479

The first step is to relax. Consequently, do the three sequence of
the former exercise. When you are fully relaxed, you imagine a
mental screen just like a television screen.
Imagine that you Turn on your screen just like a television and
relive the negative experience. Vision the image of the
experience and relive your painful feelings (humiliation, shame,
rage). In this state, you are fully associated to this negative past
experience.
Now, disassociate yourself: Put yourself in the position of an
independent observer of the previous image. Watch yourself act
as if you were someone else. It is no longer you on the screen, it
is your double! You are just a spectator of what you were doing.
Let this dissociated image takes over your mental screen.

The black square shows the negative experience when you are
reliving it. It's quite painful. The gray square shows the same
experience when you have dissociated from it.
On this mental screen, imagine a small square where you look at
and relive your image resource (the flowing river for example).
Relive it to the maximum leaving the rest of the screen occupied
by the negative experience from which your were dissociated.
Enlarge the square of your image resource on the mental screen
so that the image of the unpleasant experience disappears
completely. It will disappear quickly because you are now fully
associated with your image resource.
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