Self- hypnosis is the ability to get yourself into a very relaxed, trance-like state. Most of us experience the "hypnotic" feeling several times a day. If you have ever "lost" time while reading a great book, watching an absorbing movie, or driving down the road as you listen to music, then you have experienced the sensation of hypnosis.
If you are truly motivated to change a negative behavior, bad habit, phobia, or simply want to improve something about yourself, then you are a perfect candidate for self-hypnosis. Once you learn this technique, you will be able to use it at any time, in any place.
While learning this technique, you will need a quiet room where you will be undisturbed for at least 20 minutes. Make sure you are comfortable, but not so comfortable that you fall asleep. Since you need to give yourself instructions and suggestions, you need to be awake and alert, but in an altered state of consciousness.
Before you begin the process, think about what you hope to achieve. This goal will be the suggestion you state to yourself when you are in a relaxed state. Work this out ahead of time. Be very specific, such as, "I want to stop eating Snickers," or "I want to feel comfortable speaking in public." Whatever you choose, you must express the suggestion in positive terms. For example, "I am a non-smoker," rather than, "I do not want to smoke."
In the beginning, you should try to practice this routine at least twice a day in the privacy of your home. Once you have the knack, try it in a movie theater, a restaurant, or in some other public place. But, do not ever practice this procedure while driving or operating any kind of heavy equipment.
10 Steps to Self-Hypnosis:
Allow a minimum of 20 minutes of uninterrupted time.
Make sure the room is not too hot or cold, and that it is not too bright.
Sit or recline in a comfortable chair. Set a timer or clock for 30 minutes (just in case you fall asleep).
Decide on a simple term, such as "relax" or "calm," to trigger a post-hypnotic suggestion.
Close your eyes and take a deep breath in through your nose, hold it to the count of three, then whoosh it out through your mouth. Do this five times. Count backwards from five to one as you do this exercise.
Your body will start to relax immediately. To deepen this phase, count back from ten to one as you visualize yourself walking down a flight of stairs.
Imagine yourself, as vividly as possible, in one of your favorite places. Focus on it as you continue to breathe deeply.
As you envision yourself in this place, allow all your senses to come to life. See the scene, feel it, taste it, smell it, touch it.
Once you have this scene firmly in your mind, think the words of the suggestion you decided upon. Again, remember to present it in a positive way. If your suggestion is to be a non-smoker, see yourself clearly in a group situation where you are comfortable, happy, confident, and a non-smoker.
When you see the image and feel the strength of your conviction, you are ready to "think" the word you chose as your post-hypnotic suggestion. Then state the suggestion as simply as this: "The next time I hypnotize myself, I will use the word, 'calm,' and I will feel instantly and deeply relaxed." Once this suggestion is planted in your mind, count from one to five and slowly awaken. By the count of five, you will be fully awake and energized.
The more you practice these steps, the more adept you will become at mastering self-hypnosis. Of course, this is just a very basic technique for beginners. If you want to learn more about this fascinating subject, you can read a book, take a course, or have a certified hypnotherapist teach you the method. If you want to attain self-hypnosis quickly, you can listen to a professional CD, tape, or MP3 download.
The key to a successful self-hypnosis session is to be as clear as possible about your specific goal. If you are truly motivated, you will have a valuable tool to use throughout your life.
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