The first step is to create a well grounded and stable First Position. You can perform this exercise either on your own or with a partner. It will take between 20-30 minutes per person. You can do this standing or sitting.

Step 1:

Write on three pieces of paper the numbers 1, 2 and 3 representing first, second and Third Positions respectively.

Step 2:

Place the piece of paper labelled No. 1 on the floor in front of you and stand back to a place where you can visualise 'you' standing on the paper.

Step 3:

Visualise or describe how you look when you know that 'you are you'. What makes you know that the 'you' on the paper is you? Is there a particular way you stand, or breath? Do you stand/sit with your arms at your side or folded? Is your head held high or forward? What about the shoulders? Are the legs apart and relaxed or together and rigid? Leaning forward or backwards or to the side? What about the breathing where is it coming from, the stomach or higher in the chest? Is it fast or slow?

How about any internal dialogue or sounds? Are you talking to yourself or saying anything in particular? Is it quiet? What are the tonal qualities of your voice? The speed and tempo of your voice?

Step 4:

When you have a sense that what you are seeing and hearing fully represents 'you', step into the 'you' and see, hear and feel all that it means to be 'you' in First Position.

Notice any images, sounds or feelings you have and the way your posture is, that let you know that this First Position fully represents you as who you are and what you are about.

Step 5: Anchor this position:

Create a memorable 'anchor' that will allow you to access this state and First Position anytime you desire.

(Anchors are state stabilisers and cues with which to access states at will. Anchors are everywhere and form part of our lives. They serve as a cue for us to respond with a particular behaviour. Door handles for example are anchors that cue you to know that a solid object is moveable and will create an opening when used to allow people or objects to pass through. The sound of a siren can produce a particular state in people. In an accident or fire the state of 'mobilisation' or thank-fullness for the ambulance to have arrived. Perhaps it is a favourite song that 'anchors' you to a particular occasion either sad or happy. Does the name Pavlov ring a bell?)

A memorable anchor can be a particular sound, tune or words, the thumb clenched against the middle finger, a particular image or symbol or a combination of all three.

Choose an anchor that will be a memorable association for this state of First Position. The more representational systems with which to create the anchor the stronger the association. (Representational systems are the five senses we use, See, Hear, Feel, Taste and Smell)

Step 6: Break state:

Once you have anchored this position, step away from the First Position and shake yourself about until you sense you are in a neutral state. If you are unsure keep shaking, then stop.

(Breaking the state is very important as it serves to leave one state behind and enter into a 'neutral state'. This helps to reduce or even stop the residue or contamination from one state to another. It acts like a bridge. People sometimes find it difficult going from one state to another, especially if they are both powerful states. The break state acts as a stepping stone, a bridge, that is neutral to both states.)

Step 7: Test:

Now that you have created your First Position, State and Anchor/s, you will want to test to see if it works outside of the piece of paper on the floor. After all, you wouldn't want to carry the paper everywhere you go! This is the point and purpose of the anchors. (Also note, that anchors as stated in the last issue can be contextual cues as well - perhaps it is a spot in your treatment room or every time you sit down or stare at a picture on the wall, these can all serve as anchors for the state you desire).

Find your anchor by re-accessing the anchor's you created. If the state of First Position happens and you are confident of both the anchor and state go to the next step. If not, go back to step 2 and repeat. Find out what you needed to add in order for the anchor to work and First Position to be strong.

Step 8: Second Position:

Think of a person with whom you would like to get a better understanding of. Perhaps it is a situation in which you want more clarification about. See and hear that person on the piece of paper marked No. 2. What do they look like? How are they acting? What gestures and posture do they use and are in? How do they sound and talk?

Step 9 :

When you are ready step into this Second Position and take on the posture, gestures and tonal qualities of that person 'as if' you were them. Act out the role as that person in all the ways they did in that context.

Step 10 : Break State :

Step out and again shake yourself thoroughly until you have totally left the other person on the No. 2 piece of paper.

Step 11 : Third Position:

Now step into Third Position on paper No. 3. Look back at the you, on position no 1 and the other person on position no 2. Describe the interaction and what you notice from this position; that of the observer.

It is helpful to use words that relate to what you see and hear as the observer, not from the First Position; such as "from here I see that Angela (me) is saying X and using these gestures..Karen (the other person) responds like...etc.

Step 12: Break state

Step out from Third Position and break state.

Step 13: First Position

Re-access First Position, 'you', either using the anchor/s you created earlier or standing on the First Position spot. Ask yourself "what do I know now, that I didn't know before?" "What new information do I now have?"

When you are ready step away and break state.

End of exercise.

What did you learn from this exercise and how can you use these positions in your therapeutic sessions.