The Swish Pattern technique is used in NLP (Neuro Linguistic Programming), created by Richard Bandler, to help us quickly deal with negative thoughts or bad habits.
The first step is to identify the negative thought or behaviour we want to change and create a big, bright image of it in our imagination.
We then identify what we want to replace it with and create a strong and positive image of this in our minds. We can enhance this image by imagining positive music or an encouraging cheering crowd of the people we value in the background.
We now imagine the first image with the negative thought or behaviour. We make it bigger and brighter in our minds. In the background imagine the replacement image far in the distance and dull in colour.
Now quickly throw the first image far into the distance, imagine it getting smaller and greyer. Then pull the replacement image up close. Imagine it getting bigger, brighter and any positive associations such as sounds becoming stronger and louder.
Repeat this process 3-5 times to enhance the impact of the Swish Pattern and really establish the replacement thought or behaviour.