Self Hypnosis

Hypnosis is an induced state of mind or altered state of consciousness, during which the subject becomes receptive to suggestions. The hypnotic state is induced by suggestively removing conscious awareness to maintain a higher level of concentration. The skilled professional hypnotist supplies instruction of timed intervals to a cooperative subject to obtain this state of mind.

We experience hypnosis many times during the day and we are unaware that it has happened. We experience hypnosis when watching a movie or television, when daydreaming, or when driving a car for long periods – and cannot remember certain familiar places that we have passed. We experience the hypnotic state when we read or get enraptured in music.

 In other words, we have experienced this delightful state, and we have the potential to create it for our own desired benefit. That is where self hypnosis comes into play. Instead of having hypnosis happen to us whilst experiencing an event or allowing a professional to induce this state, we induce ourselves in this blissful state and direct our energies toward the ends we wish and desire.

Hypnosis is an extremely powerful tool. When coupled with the appropriate suggestions, it can effect unbelievable changes in an individual. These changes can take on the character of altering bodily to changing behaviour and attitudes. This book on self hypnosis is useful to anyone who wishes to redirect and improve his behaviour and attitudes for a better and productive way of life.

Once you have mastered the techniques and experience of self hypnosis, you will have them for the rest of your life; to be used by you and for you, for increased motivation, self sufficiency, self confidence, self understanding and self improvement. The unique ability to use self hypnosis as needed on a continuing basis for self development is strongly recommended.

1. Induced state of hypnotic trance through relaxation.

2. Testing depth of trance.

3. Problem areas to be investigated.

4. Post hypnotic suggestions for change.

5. State of relaxation prior to awakening.

6. Awake clear headed and full of energy.

7. Practise daily for approximately 15minutes (a must).

In the field of hypnosis there are virtually scores of verbal and non-verbal techniques to induce the desired state of deep relaxation.

Many hypnotists use lights, pencils, candles, crystal balls, swinging watches, pendulums, and other objects. In learning self hypnosis none of these artificial means will be used. Becoming aware of your own thought processes for self directed hypnosis is the starting point of auto-suggestion to becoming deeply relaxed. This means to be relaxed in mind and body, to induce the receptive state so effectively created by your own suggestion.

Hypnosis has been likened to the experience of sleep. This, however, is incorrect, for you do not go to sleep, oblivious to your surroundings in hypnosis. (A better word would be ‘altered state’) For at all times during self hypnosis you will be entirely aware of your surroundings, will hear outside noises, and will not be asleep. This does not mean, if you are particularly tired when inducing self hypnosis that you will not slip into natural sleep. For a beginner this is always possible. With training and practise, however, you will find that you will remain simply relaxed until your practise period of fifteen to twenty minutes is concluded.

Select an easy chair in your home, one you usually sit in, and one in which you are at ease. Remove or loosen any tight clothing (neckties, belts etc.). Turn off all radios, television and take your telephone off the hook. It is necessary you not be disturbed. Have both feet on the floor or on the foot rest or hassock or your easy chair. Do not cross your legs; this cuts off circulation. Look at the clock. Note what time it is, and then imagine it fifteen minutes later. For example, if you have chosen to practise at 6.00 p.m., then imagine the time is 6.15 p.m. Use your imagination, for you will be doing a lot of this as the course progresses. With repeated practise you will find that in time you will be opening your eyes at the conclusion of your practise period and it will be exactly fifteen minutes later. We have all done this many times without, perhaps, realizing how the subconscious responds to the image we give it. Many times we have set the alarm clock the night before for an early rising, only to waken before the alarm goes off. Essentially, this is evidence of image psychology and how we can direct our minds, even in sleep, to respond precisely.

1. Begin every session with three deep breaths, and as you exhale, think silently and inwardly, ‘I am relaxing.’

2. Close your eyes and feel yourself relaxing from the top of your head to the tips of your toes.

3. Imagine a beam of concentrated light in the very centre of your forehead and as you focus the light on your body, view the parts as completely relaxing.

4. Think to yourself, ‘Any and all outside noise, sounds and confusion only cause me to go deeper and deeper into this state of deep relaxation.’

5. Completely as ease, letting go completely, just like floating on a cloud on a warm, sunny day.

6. Focus the light on your toes, feel a tingling sensation there, and think this sensation is spreading across the bottom of your feet and up your limbs to your thighs and your buttocks. Feel your body parts separately, really relaxing, spreading slowly up your back, around your abdominal muscles and up to your neck, scalp and to your eyelids, and then to your facial muscles and entire head and neck. You will now recognise that you are completely enveloped with this great feeling of relaxation. See yourself as going, ‘Deeper, deeper and deeply’ use these words as a mental picture.

7. Count backwards slowly from ten to zero. Imagine as you start to count that you are stepping onto the escalator and standing with your hands on the railing while the steps move down carrying you with them deeper and deeper. When you reach zero, think of yourself as stepping off the escalator at the bottom. Think of yourself as going down three flights, and with each flight start your count over. When you become proficient, one level will be enough.

For the first four or five attempts your should not try to find out how deeply you have gone. It might be discouraging if you learned that is was only a very light trance or no trance at all. Each time you practise you should slip in a little deeper. After the fifth session some tests may be made. Of course, if you are sure you are reaching a deep state after one or two attempts, you can proceed sooner with the tests.

• After your deep relaxation exercise, take two to three minutes to feel heavy. In feeling heavy, you may imagine yourself as weighted down. Imagine your body is made of lead pushing you down in your seat.

• Next, take two or three minutes to feel light. Imagine how it would feel to be a feather floating around in the air, or imagine yourself a balloon floating with each air current.

• Next take two to three minutes to feel warm. Imagine yourself in a sauna bath or steam room or out in the sun on a very hot day. Relate to an experience you have had. Your memory and imagination will do the rest.

• Finally, take two to three minutes to feel cool. Imagine yourself in the snow or in a cold shower on a cold morning. Again relate to physical sensations that you have experienced before.

Following your four explorations of heavy, light, warm and cool, next give yourself a few suggestions regarding how you want to think, feel act, and react that day. If you are practising at night, give yourself a few suggestions on how you wish to be the next day.

These exercises are a training set to help you condition your mind and body for auto-suggestions. The more you practise the better you will become. The better you become the deeper your trance will be. The better your trance state, the more effective your suggestions will be. When you become proficient at these states, you can

eliminate them from your daily session as you will automatically go into a deep trance for your daily suggestions.

Count to yourself from one to five, and at the count of five you will open your eyes; you will be fully awake and clear headed.

‘One, slowly, calmly, easily, and gently returning to my full awareness once again.

Two, each muscle and nerve in my body is loose and limp and relaxed; I feel wonderfully good.

Three, from head to toe I am feeling perfect in every way.

Four, my eyes begin to feel sparkling clear, and just as though they were bathed in cold spring water.

On the next number my eyelids will open, fully aware; I am feeling wonderfully good and clear headed.

Five, my eyelids are open now; take a deep breath fill up my lungs and stretch.