Transforming Perception with Mapping Across: An NLP Technique for Lasting Change

When it comes to personal transformation, it’s not just what we think that matters—it’s how we think. NLP (Neuro-Linguistic Programming) gives us tools to shift our internal experience in ways that create powerful and lasting changes. One such tool is Mapping Across, a technique that helps you change how you feel about a person, object, belief, or situation by altering the structure of the experience in your mind.

What Is Mapping Across in NLP?

Mapping Across is a process used to change an internal representation—how your mind encodes a thought or feeling—by adjusting its submodalities. Submodalities are the sensory qualities of an experience, such as brightness, size, color, distance, sound, or texture.

By identifying the submodalities of something you like and something you don’t like, and then "mapping" the disliked one onto the structure of the liked one, you can shift your emotional response.

It sounds simple—and it is—but the results can be profound.

Common Uses for Mapping Across

• Changing how you feel about a specific food or habit

• Reducing fear or aversion

• Shifting limiting beliefs

• Creating motivation where there was resistance

• Altering emotional responses in relationships

How Mapping Across Works: Step-by-Step

Let’s walk through an example of using Mapping Across to stop liking a food you crave too much (like chocolate):

1. Choose Two Items for Comparison

• Unwanted Feeling: Chocolate (something you crave too much)

• Neutral or Disliked Feeling: Brussels sprouts (or anything you don’t crave)

2. Explore the Submodalities

Ask yourself:

• When I think of chocolate, what do I see? Is the image bright or dim? Color or black & white? Close or far?

• What do I hear? Are there sounds or voices?

• What do I feel? Warmth, coolness, texture?

Do the same for brussels sprouts (or the neutral item). You’ll notice the two images feel very different in structure, not just content.

3. Map the Submodalities Across

Now, take the mental image of chocolate and change its submodalities to match those of brussels sprouts.

For example:

• If chocolate is bright and close, but brussels sprouts are dull and far away, make the chocolate image dull and far.

• If chocolate has a warm, soft feeling and brussels sprouts feel rubbery or cold, apply that to the chocolate image.

As you do this, you’re retraining your brain to associate the structure of disinterest or neutrality with the object of desire.

4. Test the Result

Think about chocolate again. Does it feel different? Less desirable? If not, go back and refine the mapping—small changes in submodalities can make a big difference.

Repeat the process a few times to reinforce the shift.

Why It Works

Your brain processes meaning through patterns. Mapping Across helps you rewire those patterns—not by changing what you’re thinking about, but how you’re thinking about it. That’s the core of NLP: changing perception to change reality.

Tips for Effective Mapping Across

• Work with strong contrasts: The more distinct the emotional responses, the more effective the mapping.

• Be playful: NLP works best when approached with curiosity and flexibility.

• Use your senses fully: The more vividly you can access submodalities, the faster the change happens.

• Practice with small things first: Build confidence by changing your response to small triggers or preferences before tackling deeper issues.

Final Thoughts

Mapping Across is a subtle yet powerful technique that can help you reshape your emotional landscape. By mastering this method, you gain the ability to redirect cravings, reduce fears, and reprogram unhelpful responses—often in minutes.

Whether you’re a coach, therapist, or someone exploring personal growth, this tool puts the power of change quite literally in your own mind.

Ready to try it for yourself? Start with something simple today—and experience just how quickly your internal world can shift when you change the way you represent it.

The good news is we teach you all about mapping across for yourself and teaching it to those who you work with in a coaching capacity within our ELEVATE Method Coaching Certification Program HERE!

If you’re ready to take your business and mindset to the next level, mapping across is a technique worth mastering.

If you would like to personally experience a mapping across session you can schedule that HERE!