Destroying Auditory Representations

It’s often not just inner images that bother us, but even more persistent are the inner voices. These might be voices from past conversations that were awkward or unpleasant, replaying a phrase that still annoys us, or long-standing inner voices saying things like, “Hey, you idiot, you’ll never make it!” that have been sabotaging us for years. The following exercises are designed to disempower such inner voices. Try them for yourself and notice how your feelings begin to change.

Distorting the Voice

Listen briefly to the voice. Then imagine that Mickey Mouse is speaking to you, saying the same words—but in Mickey Mouse’s voice.

Speeding It Up

Listen again to the original voice, then simply make it faster—perhaps as fast as when a cassette is being played in fast-forward mode.

Slowing It Down

This time, let the voice slow down more and more, until it becomes a long, drawn-out, comical drone.

Singing the Words

Now choose a funny melody—something like “The Bare Necessities” or “The Bee Song”—and sing the original words to that tune. Sing it out loud and with energy, moving your body a little as you do. No inner voice can resist that; it will lose its negative emotional charge.

Changing the Type of Voice

Now imagine the same words being said in a completely different tone—perhaps with a very seductive, sexy voice.

Changing the Location

Next, change where the voice seems to come from. Listen carefully—does it come from inside your head or from outside, from the front or back, above or below? Move it to a different place and try out several variations. Notice how each change affects the feeling.