Self-Hypnosis
Meditation, hypnosis,
and self-hypnosis all trigger a response in the nervous system that gets us
into an altered state of consciousness. In this state, the subconscious mind
comes to the fore and the conscious mind takes a back seat.
Some say that our
subconscious mind knows everything, remembers everything, and can recall
everything that has ever happened to us. The subconscious mind cannot tell the
difference between imagination and reality, and it is very receptive and
responsive to suggestion.
Self-hypnosis and
meditation are similar in that they do not require a facilitator or an outside
second party to conduct the session. The direction for getting into the altered
state and the suggestions made during the session are all done by the
individual.
There are many ways we
can self-hypnotize and many things that we can do when in this altered state.
Usually, people want to improve some aspect of their life, e.g. they may wish
to loose weight, improve performance in some area, extinguish a habit, overcome
a fear, etc. Affirmations and visualization are two techniques that are frequently
employed.
Using the example of wanting
to lose weight, here is one way that a self-hypnosis session may be conducted:
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Find a
quiet place where you will not be interrupted for the next half hour or so.
Unplug telephones and get the cooperation of others who may be in the house/apartment.
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Sit in a
comfortable chair, feet on the ground with no crossing of the arms, legs or feet.
The lotus position is also recommended, if you can do it without crippling
yourself.
-
Assume a
passive attitude, i.e. relax and let go of as much thought as you can.
-
Take three
to five deep breaths, starting with an exhalation. Feel yourself relax with
each exhalation, imagining all stress, tension, and anxiety leaving your body.
On each inhalation, imagine cleansing, energizing, healing oxygen filling you
lungs and travelling throughout your body.
-
Imagine
standing at the top of a five-step staircase. Count yourself down from five to
one and see yourself descending each step at each count, and feel yourself
relaxing more with each step. Take your time and do this slowly.
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When you
get to the bottom of the stairs, feel how deeply relaxed you are.
-
Imagine yourself
now standing in a short corridor with a set of double doors at the end. See
yourself walking along this corridor and opening the doors.
-
You step
through the doors and find yourself in a very comfortable classroom. It is well
appointed with impressive mouldings, soft colours, a few black or white boards,
a large projection screen, and a number of desks and chairs.
-
You select
one of the chairs, sit in it, and find that it has been ergonomically designed
for you. It is fully adjustable and it supports your body perfectly. You make a
few small adjustments and you become perfectly comfortable, and you feel
additional relaxation moving slowly down your body from head to toe. You find
yourself totally relaxed, more than you have been in a long, long time.
-
Sitting in
this chair, you can easily see the screen.
-
You now
say to yourself slowly: "Every day, in
every way, I'm getting better and better."
-
As you say
this, imagine or see yourself on the screen getting slimmer and slimmer just
the way you want to be. See yourself in various clothes that show off your
slimmer figure, see yourself enjoying movements or sports that allow you to
enjoy the slimmer body. Make a little movie of you enjoying the new, slimmer
body, in as many ways as you can. The subconscious mind cannot distinguish
imagination from reality and really embraces visuals. You see this in sports
psychology all the time.
-
Take your
time, enjoy this relaxing chair, and say this affirmation ten times, while
watching the movie of yourself with the new, slimmer body.
-
When done,
take your time, get up and walk out of the room, close the door behind you,
walk along the corridor and count from one to five as you climb each step. As you
count yourself up, think that you are emerging from this relaxed state and are
returning to your normal waking state. With each step, you are feeling
energized, relaxed, calm, clear in the head, and at five, you will be fully
emerged from this self-induced state of deep relaxation.
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