aka Squeeze Knees Anchor Collapse
Personal Editing using
"Squeeze Knees" Technique
An ANCHOR is an association between an
RESPONSE and STIMULUS.
Examples of a stimulus include a distinctive
touch, seeing a place, person, or gesture, or hearing a haunting melody
that causes a particular emotional response such as nostalgia or
other strong reaction.
anchoring and the collapse process, you can re-pattern unwanted associations
are three primary types of anchors:
visual, auditory, and kinesthetic. Anchors are generally
created spontaneously throughout our life.
An automatically created
visual anchor might be, for
example, every time you SEE a baby animal, you go a little soft inside, SEE
a poster of a starving child, you feel sad and upset or SEE a stack of
bills, you feel overwhelmed!
auditory example might be, everytime you HEAR a particular tune,
you get feelings of nostalgia over your first "puppy love" romance,
HEAR an alert sound signaling good news, you get excited or HEAR the
words, "The boss wants to see you NOW!" causes a sinking feeling.
kinesthetic anchor involves a
unique TOUCH, TASTE, or SMELL. The odor of perfume or after shave might bring
back good memories of someone special; the touch of silk might create
feelings of sensuousness; or the taste of cold milk might associate you into
This system will show you how to create your choice of wanted anchors
such as feelings of delight, great presence, feeling loved, secure,
powerful, and so forth.
It will show you how to use great anchors to
simply and easily collapse or defuse unwanted and unpleasant feelings,
usually from some situation or event.
It can be a productive self-use technique for adults, and with some
age appropriate simplification, it can also be used by children. Advanced methods can be
used by one person to benefit another person.
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 or gently holding the web between thumb and index finger, or
holding your elbow. 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 by sitting up straight with your eyes
of some pleasant experience while gently squeezing your right knee
with your right hand 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, for instance,
feelings of confidence, relaxation, or courage.
Go back into your personal
history and locate an event when you felt the wanted emotion. You might
recreate the same posture such as having your shoulders relaxed while
The event should generate a
powerful and positive response
such as when receiving deserved recognition for some achievement.
Then after several moments while
still thinking of the experience, seeing what you saw, hearing what you
heard and feeling the associated emotions in your body, release your knee and open your eyes.
Clear your mind by looking around you and taking a deep breath. This is
called "breaking state."
Ideally, you should remove
the stimulus (let go of your knee), while at the peak of the desired
emotional experience. STACKING an anchor involves repeating the sequence
with several different experiences that reinforce each other. Some examples
might be, confidence, relaxation, courage, and so forth.
After you have anchored at
least three positive emotional states,
test the anchor.
Place your hand on your knee again and squeeze. Keep your eyes closed.
Hold for 30 to 60 seconds and 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 they return.
Now concentrate on your
left knee. Begin by selecting a
situation when you were dissatisfied with either the way you felt or
performed. Maybe you were anxious or angry.
Put your other hand on your other 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.
while still experiencing the event, release your knee and clear your mind.
Test this anchor.
After clearing your mind,
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 felt 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, and so on.
Once you have selected your preferred response,
anchor this feeling on your right knee, for example, relaxation could
go on top of your other positive
resources on your right knee. Check it, and then clear your mind.
Now for the "Squeeze Knees Anchor
Collapse." Close your eyes. Squeeze
both knees simultaneously and hold them equally for about 30-60 seconds.
Just continue to breathe and notice what happens.
After the 30-60 seconds, release both
anchors (knees) at the same time, open your eyes, and clear your mind again.
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
sure to check the side bar on the right for a summary of the steps.
by René Pfalzgraf. (1991, July). Rapporter, 14-17
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