Personal Editing using
anchor is an association between an emotional RESPONSE, and STIMULUS such
as a distinctive touch. By using anchoring and the collapse
process, you can re-pattern unwanted associations and responses.
"Squeeze Knees," an NLP Technique
are three primary types of anchors: visual, auditory, and
kinesthetic. Thousands of anchors are created spontaneously
throughout our lives.
Some automatically created visual
anchors could include, every time you SEE a baby animal, you go a
little soft inside; you SEE your country's flag, you feel a sense of
pride; you SEE your favorite sport's team winning, you get excited.
examples might be, every time you HEAR a particular tune, you get feelings
of nostalgia over your first "puppy love" romance; you HEAR a
baby cry, you get worried; you HEAR someone special tell you, "I love
you," you melt inside.
anchor involves a unique touch, taste or smell. The
TOUCH of silk might create feelings of sensuousness; the TASTE of
chocolate might bring on blissful sensations; the SMELL of fresh hot
coffee brewing might just put you into a yummy anticipation, and so on.
This system will show you how to create your choice of
wanted anchors such as feelings of delight, great presence, feeling loved,
secure and powerful, It will also show you how to use great
anchors to simply and easily collapse or defuse unwanted and unpleasant
feelings, usually from some situation or event.
Setting an Anchor
For purposes of learning this
technique, it is easiest to begin with anchors of touch. You may choose
any self-touch that is distinctive and unique--in other words, a
self-touch that you would not ordinarily do. Some examples might
include tugging on your earlobe, holding the web between your thumb and
index finger with the thumb and index finger of the other hand or
lightly pinching your elbows. For
simplicity, we will be using the technique of gently squeezing your knees.
When first setting up a stimulus for a knee
anchor, it is easier to use the hand and knee that are on the same side of
the body. Begin sitting up straight with your eyes closed.
of some pleasant experience while squeezing your right knee for a few
moments. It may include feelings of being
centered and grounded. These feelings are often experienced while
resting in a special place in nature. Or it might include hugging or
stroking a pet, feelings of confidence,
relaxation, or courage.
Go back into your memory and locate
an event when you felt the wanted emotion. You might recreate the same
posture such as having your shoulders relaxed while breathing deeply. See
what you saw; hear what you heard; feel what you felt.
event should generate a powerful and positive response such as when
receiving deserved recognition for some achievement or winning an all
expense paid vacation.
Then while still
thinking of the experience, and when you have reached the peak of the
desired emotional response--that is when your feelings are the most
intense, release your knee and open your eyes. Clear
your mind by looking around you and taking a deep breath. This is
called "breaking state."
STACKING an anchor involves repeating the sequence with
several different experiences that reinforce each
other. Some examples could include feeling relaxed, confident, loved
the anchor. Place your right hand on your right knee again and squeeze. Keep
your eyes closed. Hold for about 30 seconds or until you notice if those same
pleasant feelings come back. If they do, you have an anchor. If they do
not, you will need to do the original sequence again until the positive
emotions are felt.
Setting a Second Anchor
Now concentrate on your left knee.
Begin by selecting a situation when you were dissatisfied with either
the way you felt or performed. Put your hand on your left knee, close your eyes, and
think of the situation. Allow yourself to re-experience it while you
squeeze your left knee with your left hand.
Then while still experiencing
the event, release your knee and clear your mind.
clear your mind by mentally going to some neutral place in memory such
as a room in your home, sitting on a beach or other place. Test this anchor.
Now decide what internal resource or
ability, if you had possessed it at the time, would have made a
difference. For example, you may have felt tense. If you had been relaxed,
you would have been more in control.
Also, you would have thought of better ways
of responding to the situation. In this example, you would find a time
when you were more relaxed, such as while sunbathing, getting a massage
or listening to the sounds of nature.
Once you have selected your preferred response, anchor this feeling,
example, relaxation), on top of your other positive resources on your
right knee. Check to see if you feel the response you want,
then clear your mind.
Now for the "Squeeze Knees/Anchor Collapse." Close your eyes. Squeeze both
knees simultaneously and hold them equally for about 30 to 60 seconds.
Just continue to breathe and notice what happens.
release both anchors (knees) at the same time and clear your mind again.
The last step
is to think about the original unpleasant experience and get a sense of
how different it is. Sometimes it will be a little different. Sometimes
it will be a lot different, and sometimes it will be completely
transformed. Whichever way it is for you, you have experienced taking control of your
life by changing your response.
Summary of Squeeze Knees Anchor/Collapse
Directions: Keep your
eyes closed when recalling a memory. Clear your mind after each step.
each anchor by squeezing your knee for 30 to 60 seconds. Repeat the process, if
While reliving a pleasant experience, anchor it,
for example, on the right knee. Stack the anchor with one, two,
three or more
positive experiences for greater power.
Review the unpleasant experience and identify the
unwanted response. Anchor it, for example, on the
3. Select and generate a more effective and desirable
response. Anchor it, for example, on the
Squeeze both knees simultaneously for about 30 to
Assess the differences in feelings.
6. Fantasize two or three similar situations that you
expect to occur in the future. Imagine how they will be different
because of the work you have just completed.
Whenever you experience a positive moment that includes
good feelings, anchor them on your stack of anchors (right knee) with your
someone compliments you, and it gives you warm feelings, anchor them; if
you see a double rainbow that leaves you in awe of nature's beauty,
anchor that; if you win a prize or receive a bonus, anchor the excitement,
and so on.
Now these anchors become like a bank account. You can
continue to "deposit" exquisite feelings, then whenever you are feeling
out-of-sorts, you can squeeze your right knee for a few moments and
"withdraw" all those positively wonderful feelings again!
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Technique developed by René Pfalzgraf. (1991, July). Rapporter,
you encounter any difficulty while attempting to use the ANCHOR/COLLAPSE
technique, and you wish to have some additional guidance, please feel free
to contact either
Dianne Ruth, CCH, PhD (619) 961-7500 or
Keys, CCH, (858) 560-0557 directly for help and a free
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