Meta Programs: The Code of NLP

Meta programs are one of the most fascinating discoveries in NLP. They are the hidden patterns that govern our thinking and behavior – a kind of invisible code that determines what we focus on and how we perceive the world. They form the foundation for everything we do in NLP and offer the opportunity to understand and influence human behavior on a deeper level. In this article, I want to show you what meta programs are, how they work, and how you can use them in your NLP practice to elevate change work and personal development to a whole new level.

What Are Meta Programs?

If you’re in a room full of people, you may notice that everyone perceives something different. Some focus on the atmosphere, others on the sounds; some pay attention to details, while others see the big picture. These differences are not random. They are based on the meta programs each person uses to filter their world. So meta programs are the mental filters that determine what we focus on and how we process information.

The roots of meta programs go back to the early days of NLP, when Richard Bandler and John Grinder began modeling the thought and behavior patterns of successful people. Early on, they noticed that people experience the world in very different ways. They developed initial ideas about how these differing perspectives arise and eventually arrived at the concept of meta programs.

Meta Programs and Filters: What’s Behind Them?

Meta programs are essentially filters. They determine what you pay attention to and how you sort information. A simple example is the perception model “VAKOG,” which describes the five senses – visual (seeing), auditory (hearing), kinesthetic (feeling), olfactory (smelling), and gustatory (tasting). Each of us has a natural preference for one or more of these channels, and depending on the situation or context, this preference can also change.

Another meta program you might already know is “towards” and “away from.” It describes whether someone tends to move toward goals (“towards”) or tries to avoid negative situations (“away from”). What’s fascinating about this meta program is that both modes are completely legitimate. In certain situations, it makes sense to focus on what you want to achieve (towards). In other situations, it can be just as useful to avoid dangers or negative consequences (away from).

The Code of NLP: Why Meta Programs Are So Important

Meta-programs are the key to many NLP techniques. They are the code behind most NLP processes. If you’re conducting an NLP format or coaching someone, you’re essentially working with meta-programs all the time – even if you’re not aware of it. That’s because meta-programs influence how we respond to specific techniques and processes.

Imagine you’re using a classic NLP format like “Change History.” You help your client process and transform old, distressing memories. What many people don’t realize: during this process, not only do the submodalities of the memory change (how it’s seen, heard, or felt), but often also the underlying meta-programs. For example, perception may shift from “associated” to “dissociated” – a key process that enables a person to view a painful memory from a distant, neutral perspective.

Meta-programs are like the code of a computer program running behind the visible user interface. They’re not always directly visible, but they control everything we perceive and how we react to the world. If you understand and can change this code, you gain the ability to influence a person’s behavior and thinking on a deeper level.

The Most Important Meta-Programs at a Glance

In NLP, there are many different meta-programs. Some are well known, others less so – but each one can be crucial for how we process information and how we react in certain situations. Here are some of the most important meta-programs you should know:

1. Sensory Systems (VAKOG):

This meta-program describes whether someone is primarily visual, auditory, kinesthetic, olfactory, or gustatory. People perceive the world through different senses, and their preferred sensory channel has a strong influence on how they think, learn, and communicate.

2. Toward vs. Away From:

This meta-program describes whether a person focuses on what they want to achieve (toward) or what they want to avoid (away from). Both directions are valid, but they influence motivation and behavior in very different ways.

3. Differences vs. Similarities:

Some people look for differences, while others look for similarities. This meta-program is crucial when it comes to learning or communication. To learn something new, we must recognize differences, but to understand what we've learned, we also need to see similarities.

4. Associated vs. Dissociated:

This meta-program describes whether someone is "inside" a memory or experience (associated) or views it from the outside (dissociated). It plays a central role in transformation work, as it is often necessary to switch between these two modes in order to process distressing memories.

5. Detail vs. Global Thinking:

Some people focus on details, while others see the big picture. Both perspectives are important depending on the context. In a creative phase, it might be useful to think globally, whereas in a planning phase, more attention is often paid to detail.

6. External vs. Internal Reference:

People with an external reference rely on outside opinions and feedback to make decisions. People with an internal reference rely instead on their own judgments and beliefs. Both reference systems have advantages and disadvantages, and it can be useful to switch between them depending on the situation.

Exercises to Explore Your Own Meta-Programs

To truly understand meta-programs, you have to experience them in practice. It’s not enough to just read or learn about them – you need to experience them yourself and observe them in yourself and others. Here are a few exercise suggestions to help you explore your own meta-programs and understand what you pay attention to in different situations.

Exercise 1: What do you notice?

This exercise is about recognizing what you focus your attention on when you look at other people. Sit in a group or, if you're practicing alone, look at pictures of people. Pay attention to what you notice first. Is it the eyes, the face, the clothing, or body posture? Write down what you notice and ask yourself whether it’s always the same or if it changes depending on the context. This exercise helps you identify your own meta-programs and understand how they influence your perception.

Exercise 2: Learning through Differences and Similarities

Learning works by recognizing differences and similarities. In this exercise, you can focus on a new topic – maybe a new hobby or a subject that interests you. Start by identifying the differences: What’s different about this topic compared to what you already know? What new information is there? Then focus on the similarities: What is similar to what you already know? This exercise helps you use the “differences vs. similarities” meta-program to learn more effectively.

Exercise 3: Associated vs. Dissociated – A Perspective Exercise

This exercise shows how strongly the “associated vs. dissociated” meta-program influences your emotions. Think of a situation that you found stressful. Relive the situation as if you were right in the middle of it (associated). Notice the emotions that arise. Then shift your perspective: Imagine observing the situation from the outside, like a neutral observer (dissociated). What changes? This exercise helps you recognize the power of dissociation when it comes to viewing emotionally stressful situations from a new perspective.

Meta-Programs in Everyday Life

Knowing and understanding meta-programs isn’t just useful for NLP work. They can also help you communicate better, learn more efficiently, and respond more flexibly to change in your everyday life. Here are a few examples of how you can use meta-programs in different areas of life:

1. Communication

In communication, recognizing the meta-programs of your counterpart plays a crucial role. If you know that your conversation partner tends to focus on differences, you can present the information accordingly. If they are more focused on similarities, you should shape your arguments in a way that highlights those similarities.

2. Learning

As already mentioned, meta-programs are also highly significant when it comes to learning. If you know you are a “difference learner,” you can process new information more easily by comparing it to what you already know and identifying the differences. If you’re more of a “similarity learner,” it will be easier for you to understand new concepts by focusing on how they are similar to what you already know.

3. Decision-Making

Meta-programs also play a role in decision-making. People with an “internal reference” rely on their own feelings and beliefs when making decisions, while people with an “external reference” often depend on feedback from others. If you know which meta-program you prefer, you can optimize your decision-making process and consciously switch perspectives in situations where another viewpoint might be helpful.

4. Stress Management

As shown in the association and dissociation exercise, you can also use meta-programs for stress management. When you're in a stressful situation, it can be helpful to shift into dissociation and view the situation from a neutral perspective. This can help you gain distance and think more clearly.

The Infinite List of Meta-Programs

A common misconception I often see in books or trainings about meta-programs is the idea that there are only a limited number – like the “10 most important meta-programs in NLP.” In reality, the list of meta-programs is endless. You can pay attention to anything. Every tiny detail you perceive can become a meta-program. And the best part is: you can use these meta-programs to consciously steer your thinking and behavior.

Meta-programs are like a vast toolkit. The more you know about them and the more you practice using them, the more flexible and effective you can be in different situations. You can deliberately choose what to focus on in any given situation, thereby consciously influencing your perception and actions.

Conclusion: The Key to Change

Meta-programs offer you the opportunity to dive deeper into the structure of your thinking and behavior. They are the code behind many of your decisions and actions. When you learn to understand and influence this code, you can enrich your life in many ways. In NLP work, meta-programs are an essential tool for initiating targeted and lasting change.

Let yourself be inspired by meta-programs to expand your perception and discover new possibilities. They are the key to gaining deeper insights into human behavior and shaping change with greater precision and effectiveness.