SELF-HYPNOSIS
GUIDELINES
These steps in and out of
hypnosis are merely guides, guiding you in and out of
self-hypnosis. As you progress and become more proficient you
will find what best guides YOU in and out of self-hypnosis.
When first practicing and
learning, I suggest a quiet, undisturbed place to sit down
comfortably. It is best not to lie down at first as your mind
has a tendency to go to sleep on you. It may help if you use the
'Spiral' just click on the word spiral and you
will be taken to it.
1. Sit down in a comfortable position take in 3 or 4
deep slow breaths and hold the breath in for a second or 2, and
quietly begin saying to yourself your personal keywords RELAX,
LET GO etc.
2.At the start you may want to use the technique called
'eye-fixation'. For example stare at a spot on the wall, or
ceiling . When you have become more proficient this will not be
necessary. Suggest to yourself, "As I gaze at this spot my
eyelids are getting heavier and heavier, soon they will get so
tired and heavy that they will just want to close, and stay
closed until I request them to open".
3. Then tell yourself I am going to take three (3) slow
'deep' breaths. The first is to RELAX myself. The second is to
MOVE into a state of hypnosis (altered consciousness) and deeper
relaxation. And the third is to BE in a state of hypnosis.
4. Tell yourself how long you are going to be remain in
hypnosis. (10 minutes, 15 minutes, etc.) This teaches you to set
your 'inner' clock.
5. Now start either at the tips of your toes or at the
top of your head and move through each part of your body
relaxing the muscles and releasing all stress, anxiety,
frustration, etc. Saying 'relax', 'let go', 'deeper and deeper
relaxed' etc.
6. Then imagine a staircase with ten (10) steps or a
path that will lead you to your Special Place. Begin to count
from 10 down to 1, you will move into that special/safe place in
your mind. Spend a few minutes there feeling, smelling, seeing,
and hearing ...familiarize yourself with this Special Place.
Example: If, for instance, you chose the beach...HEAR the waves,
SMELL and TASTE the salty sea mist, FEEL the warmth of the sand
between your toes, just be completely on the beach.. or in the
mountains...or meadow...where ever you choose will be fine as
long as it is alright for you!
7. Now begin your self-talk of positive suggestions and
imagery.
Count yourself up from 1-10 suggesting that you have
enjoyed a wonderful relaxation and on 5 you will feel refreshed
and wonderfully good! and on 1 you will be wide wide awake and
able to proceed to do what ever you have to do in a safe and
satisfactory manner. Open your eyes, take in a deep energizing
breath and stretch!
Note: If you do this before sleep you can suggest that
on 5 you will move into a normal and natural sleep...until it is
time for you to wake.
(Remember to set your mental alarm clock!)
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