A great way to change a belief is to associate pain to the old belief and then to associate pleasure to a new, empowering one. A good way to do that is to think about how your belief has caused pain in the past and would continue to do so in the future.

When you do this exercise, be careful to keep in mind that the past does not equal the future. If you think back to your past and it is painful, use that discomfort to strengthen your resolve to make the necessary changes. If you prefer, you can do this exercise in a journal or with a friend.

1. Select one or two beliefs that you would like to change and sit somewhere where you can be comfortable. Do not rush through this exercise – try to really feel the emotions that are evoked.
2. Think about all the ways in which the beliefs have created pain in the past. Try to visualise past events and bring back the emotions you felt at those times. The events may have occurred a long time ago, or they may have happened in the last week.
3. Think about all the ways in which your beliefs are creating pain right now. Perhaps you have not achieved goals that are really important, or you are not as happy as you would
   like to be. Allow yourself to become dissatisfied with the way your beliefs have held you back.
4. Consider that if you do not change your beliefs, they will continue to bring pain in the future. Visualise yourself ten years older, still holding on to the same beliefs. Imagine how you will feel with such a heavy burden. How about twenty years from now? Lastly, imagine yourself in old age, having held your disempowering beliefs for your whole life. Would you regret that you had not changed them now?
5. Think of empowering alternatives to your beliefs, and this time imagine the improved future you would have if you adopted these instead. Feel excited about all the opportunities that are available to you if you adopt these new beliefs! If you have allowed yourself to really feel the emotions throughout the visualisation you should feel strongly motivated to make some changes.

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