Steps of anchoring
So that you can learn to make good, powerful positive resource anchors which will serve you usefully whenever you need them the process is broken down into four simple steps.
Let's look at each step individually and then walk through them together to see exactly how the anchoring process works.
You can remember the four steps of anchoring easily using a mnemonic device - R.A.C.E. - Recall, Anchor, Change, Evoke.
R - Recall
The first step is to identify a past vivid experience which included the positive resource state that we'd like to have available to us whenever we use the anchor we're going to set. Examples might include a time when you were very happy, a time when you were incredibly relaxed and focussed or a time when you felt like you couldn't lose.
It's important to associate fully into the experience i.e. recall it as vividly as possible and there's a simple script for guiding a person in doing so:-
'As you recall that specific time when you were completely X, and as you go back to that time now, step into your body in that experience, see what you saw at the time, hear the sounds around you and feel the feelings of being right there feeling those feelings of being completely X', where X is the desired powerful, positive resource state.
A - Anchor
Once you've identified the specific past vivid experience containing the desired positive resources and associated fully into that experience the next step is to anchor it with a specific, unique stimulus.
The stimulus for the anchor can be in any of the modalities - Visual, Kinesthetic, Auditory etc. and particularly strong anchors can be set by anchoring in all modalities simultaneously.
A simple example of a stimulus which can be used easily for anchoring is to pinch the thumb and ring finger of the hand together, or to hold a fist with the thumb tucked inside.
C - Change
As soon as the anchor is set the next step is to release the anchor and change state. If you're doing anchoring with another person a simple way to get them to break state is to ask them a total non-sequitur such as 'Do you smell popcorn?' or 'Are those your shoes?'.
If you're setting an anchor for yourself you could ask yourself a question like 'When I got out of bed this morning, which foot did I put on the floor first?' or 'What will I have for breakfast tomorrow?'.
It's important, once the anchor is set, to release the anchor and change state so that the link between the stimulus and the resource state is as clean as possible.
E - Evoke
The final step is to test the anchor by evoking it i.e. trigger the chosen unique stimulus (squeeze thumb and finger together or whatever stimulus you've chosen for yourself) and check that your response is to experience the desired resource state.
If it doesn't work first time simply repeat the process - Recall, Anchor, Change, Evoke, until it does work. The more times you repeat the process (known as stacking the anchor) the better the results.