Light-Dark Contrast

Goal of the Technique:

This is another simple submodality technique used to reduce the impact of mental images. As with similar methods, it's wise to perform an ecology check before applying the technique.

Process

Step 1: Ecology Check

Bring the image you want to "erase" into your mind’s eye. While looking at this image internally, ask yourself the following questions: Is this image trying to alert me to something I should do (or avoid doing) in the future? Does this image contain another important message for me? If yes: What exactly should I do or avoid in the future? What is this image trying to tell me? What do I need to change or act on so I can let go of this image?

Step 2: Make the Image Darker or Brighter

Imagine the image getting darker—like a picture on a television screen as you turn down the contrast. Eventually, the image becomes so dark that you can no longer see anything. Alternatively, imagine the image becoming brighter. Picture a bright light gradually washing out the details, until the image becomes so bright that nothing is recognizable anymore.

Step 3: Make the Image Disappear

Now mentally push the completely darkened or lightened image down to the floor. Push it farther and farther away from your body, as if it's shrinking into the distance. Let it go so far that it becomes just a tiny dot—and finally disappears altogether.

Step 4: Test

Check whether the image still has its original emotional effect on you. If it does, repeat Step 3 as needed.