In-depth explanation
The ideas behind the time line process
Where MER comes from
MER grew out of Neuro-Linguistic Programming (NLP), an approach to communication and change developed in the 1970s, and out of Time Line Therapy®, an NLP method developed by Tad James. Dr. Matt James, a longtime NLP and hypnosis trainer, describes MER in Mental and Emotional Release, written with Tris Thorp.
The five emotions
The book works with anger, sadness, fear, hurt, and guilt, in that order, along with "limiting decisions," early beliefs like "I'm not good enough."
The first-time pattern
The book suggests that the first strong experience of an emotion sets a template, and that later experiences of the same emotion link back to it. That's why the process looks for the first time, and then comes forward through later moments. It's a model, not an established fact about how memory works.
Above, and just before
Two kinds of distance run through the process: height above the time line, and placing yourself just before the event, while things were still calm. Both are meant to help you look at the moment without stepping back into it. Research on self-distancing offers some support for the general idea that a more distant view can make reflection calmer. It doesn't confirm MER itself.
Learning before letting go
The book asks you to keep the lessons from an experience before letting its emotional charge go. Good learnings tend to be kind, about you, and useful for the future.
What the research does and doesn't show
The studies we could find on MER were small, were run or reported by practitioners, and weren't independent, randomized, controlled trials. Reviews of NLP in general have found weak support for many of its claims. We share this process because its core ideas, distance, meaning, and keeping the lessons, can make for useful reflection, not because it's been shown to work for serious concerns.
Where this guide stops, and a licensed professional begins
This guide is for gentle, self-guided reflection on everyday emotional patterns. It stops at memories of abuse or assault, at any distress above about 7 out of 10, and at the first sign of feeling unreal, panicked, or pulled into a memory. Those are the places where a licensed professional can offer what a self-guided exercise can't: an assessment of what you're carrying, a pace that fits you, and someone in the room with you if things get hard. Reaching out at that point isn't a failure. It's the next right step.
Based on ideas from Mental and Emotional Release by Dr. Matt James with Tris Thorp (Balboa Press, 2017). "Mental and Emotional Release" and "Time Line Therapy" are trademarks of their respective owners. KPC Healing is not affiliated with or endorsed by Dr. Matt James or his organizations. This guide is an original KPC Healing reflective exercise written for education. To learn more, see the book.
Educational only. Not a substitute for care from a licensed professional. We don't store anything you read or think about here. Read our privacy policy.
Last updated October 2026.
KPC Healing is not an emergency or crisis service. If you're in immediate danger, call 911 or go to the nearest emergency room. If you're going through something heavy, please reach out to someone you trust or a licensed counselor.