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Self Hypnosis - Step By Step Instructions
It�s
easy to perform self hypnosis. Here�s
a quick step-by-step guide to get you started. 1. Start by finding a quiet, solitary space. Make sure that it�s a private place that�s free from distractions. Turn your cell phone off, switch your home phone to the answering machine
and do whatever else is necessary to avoid interruptions. 2.
Get comfortable.
Find a chair or couch of your choice.
Make sure that it�s an inviting, comfortable space. Some people
prefer to lie down. However,
there is a danger that you may fall asleep if you choose this method. 3.
Close your eyes.
Empty your mind of all thoughts. Especially rid yourself of all
negativity . . . all stress, anxiety and fear.
Initially, this will be one of the toughest aspects of self hypnosis.
Thoughts may try to invade the empty space.
Don�t fight the influx of thoughts.
Acknowledge them momentarily, then gently eliminate them from your
mind. 4.
Recognize the tension that inherently
exists in your body. Imagine
all tension dissipating from your body.
Begin with your toes. Purposely
relax them. Feel the muscles
release all tension in them. As your toes relax, do the same thing with your
calves. Visualize the tension
leaving them. Then go to your thighs and do the same.
As you relax each body part, go slowly to the next. Move to your
hips, your stomach, arms, hands and slowly work your way to your face and
head. If you need to, utilize a soothing imagery technique as an aid.
Some people visualize a calming stream of water running over their
feet, cleansing them of tension. 5.
Breathe slowly and deeply.
As you exhale, visualize the tension leaving your body.
Visualize all negative energy leaving.
As you inhale, visualize the air returning to your body as a bright
light filled with life and energy. 6.
Take a moment to recognize that you
are now very relaxed. Imagine you�re standing at the top of a flight
of ten stairs. Imagine, in as
much detail as you can, your surroundings starting with the top of the
stairs to the bottom. Tell
yourself that you are now going to walk down these stairs.
As you do, start with 10 and count backwards as you step on each
stair. Picture each of these numbers in your mind. After you state each
number, feel yourself falling even more deeply into a state of relaxation.
Continue to count down until you reach the bottom. 7.
When you reach the bottom of
the stairs, imagine yourself relaxed and content. 8.
Now that you�re completely relaxed,
address the health issue you�re most concerned about. Using positive affirmations to address your concern,
continually repeat your desire. Instead of saying that, �I don�t want to
be tired any longer,� say �I have a tremendous amount of energy. Instead of saying �I am tired of being out of shape and
overweight,� repeat in this relaxed state, �I am fit, healthy and
exercise daily.� Be sure that everything you tell yourself is voiced in a
positive way. 9.
Repeat these statements as
many times as you wish. 10.
Once you�re done, count
upwards from zero to ten. Again, visualize each number in as much details as possible.
Once you reach ten, you�ll slowly rise back to your normal state of
consciousness. Remain calm and
relaxed. 11.
Once you�re down counting,
allow a few moments before you open your eyes.
Don�t be in a hurry to stand up and get moving right away.
Linger in your seat for a while. Self
Hypnosis: Quick Tips If
you�re interested in trying self hypnosis to help alleviate a health
condition, here are a few quick tips to make the time you spend as effective
as possible: 1.
Before you even begin, decide how you will present your suggestions
to yourself. If you do this beforehand, you don�t run the risk of
interrupting your hypnotic state. 2.
You may even want to write out your suggestions before you begin.
This is effective for two reasons.
First, you�ll have them prepared and you won�t need to
�fumble� through your mind forming statements.
But, this exercise can also be a great tool in visualizing your
concerns and make them easier to remember. 3.
Don�t be afraid to adapt the process to your individual needs.
The important points are all the same.
If you can�t visualize standing at the top of a stairs, then see
yourself on a deserted beach. Visualize
that you�re following footsteps or counting palm trees. 4.
If you find you�re having trouble relaxing your body try a different
technique. A great alternative
is to physically contract the muscles in each body area.
Hold them this way for ten seconds, then release them.
Then, visualize the tension leaving. 5.
Some individuals visit a professional, licensed hypnotherapist for an
initial, introductory session. During
this visit, you can then learn what being in a state of hypnosis feels like.
6.
Some find they�re so successful in self hypnosis that they don�t
feel they need to take their prescribed medication.
DO NOT make this decision on your own.
Visit your personal health care practitioner and get his
recommendation. Never alter
your medication schedule without the explicit instructions of your
health care practitioner. 7.
If you�re using self hypnosis to overcome a painful condition, you
should never use any suggestions that actually remove the pain. Experts say
that if you do, you need to add a disclaimer to your system.
Pain is a natural signal that something is amiss in your body.
If pain didn�t exist, you may hurt yourself even more. If you feel strong enough that you must use some form of this
statement, then say something along this line of thought:
�My back now feels wonderful and all the pain will be temporarily
gone until the condition is healed or the condition worsens.� 8.
There�s no right or wrong time to perform self hypnosis.
One of the most effective times though is shortly before you go to
sleep at night. The process of
deliberately inducing relaxation helps you to fall asleep faster and get a
better night�s sleep. You�ll
also find that the affirmations, repeated shortly prior to bedtime, will
soak through your subconscious mind quickly and easily.
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