Super Simple Self-Hypnosis

Super Simple Self-Hypnosis

At the bottom of this post is a link to a free PDF “Super Simple Self-Hypnosis, which includes a worksheet.

I promise! You won’t squawk like a chicken, forget your name or act like you’ve been on a drunken binge. I promise! The worst that happens is you will feel wonderfully relaxed. And you might even have a reduction of pain. Hypnosis has been the one thing that can do all of the above. But let’s remove two of the most common misconceptions first.

  1. Will I lose Control? You are fully in control and cannot, will not, do anything that you don’t choose to do. As a matter of fact the aim is to give you more control over your physical being. More control with stress levels, more control with pain levels.
  2. Can I be hypnotized? No secrets here. You already know all about being hypnotized.       When’s the last time you “spaced” out watching TV, reading a book, listening to your partner, friend, child (heaven’s never!) or driving (yikes)? Your brain constantly tunes into the natural state of hypnosis. Some people are more easily hypnotized while others have what is called “low hypnotizability” (that’s a mouthful). But with increased practice everyone is capable of entering some level of “Trance”.

woofmed

How does it work? If I knew I’d be a very rich woman. No one really knows exactly how the brain works consciously or unconsciously. Research using SPECT, PET scans and fMRI indicate that hypnosis involves different brain wave patterns and different parts of the brain than during normal conscious awareness. But so far no one really has been able to definitively identify what happens. What we do know is hypnosis is not sleep.

During hypnosis the unconscious is more receptive to positive suggestion and affirmation. Under hypnosis the unconscious mind can let go of old unwanted feelings, patterns. Hypnosis can lower blood pressure, decrease stress, strengthen your immune system, ease pain. People have used it to erase headaches, remove traumatic memory, improve self-confidence and self esteem.

Essentially hypnosis is a concentrated state of focused awareness. In the hypnotic state the mind is more receptive to positive suggestion. All hypnosis is really self-hypnosis. So I’m going to describe to you some easy ways for you to hypnotize yourself and then we’ll mix it up a bit with some imagery.

1. Choose your issue concern or problem

Pick something you’d like to work on. To begin pick a small appetizer, not the whole meal. You want to build success and practice. Don’t tackle losing 100 pounds in 2 months or always being happy. Focus on the quality or attribute you need to take the small steps to your goal. You get the picture.  Focus on something about you – something under your control, something concrete. Make this very specific.

2. Create a positive statement or affirmation

Step 3: Write down what you want your unconscious to hear.

  • Keep it simple – the fewer words the better.
  • Keep it sweet – make a positive statement.
  • Keep it personal – Begin with “I” not “you”

For example:

To lose weight, statement could be ” I am confident I make the right choice”.

To have energy,   “I feel energetic or I have enough energy to do what I need to do”.

3. Identify negative thoughts

Now identify the negative thoughts you’ve been telling yourself or hearing from others that are getting in the way of your goal:

Example:  “I feel bad, I’m tired, It won’t work, It never works, I’m a ditz!”

4. Find a quiet place

Find a comfortable place to sit. I recommend sitting, not lying down. The goal is to hypnotize yourself and give yourself positive suggestions, not to fall asleep. You can use hypnosis to relax into sleep but practice sitting up so you can use it for things besides snoozing.

5. The induction

An induction is a way of helping you change your focus from your “outside” world to your inner world. It’s a way of telling your brain that “It’s time!”. Here is my favorite:

Signal Breath:  

  • You can close your eyes or keep them open.  If you choose to keep your eyes open focus on an object directly in front of you a few feet away.
  • Take a long deep breath through your nose, expanding your abdomen.
  • Hold the breath for just a few seconds.
  • Release it through your nose very slowly, very gently, contracting (deflating) your abdomen.  
  • As you exhale deepen your sense of relaxation in the way that’s right for you.  
  • Do this two more times, each time relaxing into the breath.

Count-DOWN 

  • In your mind’s eye, picture yourself going down a stairway, elevator, escalator, path, spiral – whatever feels comfortable for you.  
  • As you picture yourself “going down” count backwards from 10 to 1.  
  • Take a breath between, or on, each count, letting yourself relax more and more with each count.

6. Use imagery

  1. In your mind’s eye imagine an image of a “safe” or comfortable place. a serene, or beautiful location. It can be indoors or outside, real or imaginary.  
  2. Notice what creates the sense of serenity, beauty or safety:  colors, sounds, time of day or evening, the temperature?  
  3. Stay with your special place for as long as you want. 
  4. Take it all in and let yourself relax even more.
  5. Imagine all your negative thoughts or beliefs vanishing. 

7. Affirmation

Repeat your affirmation silently, over and over, while imagining how you would look, act, what you would wear, how you would feel etc. all the qualities & attributes’, which match the affirmation, you’ve picked. Stay in your relaxed hypnotic state as long as you choose.  You can change the order of the steps, repeat steps or create your own steps . . . make it right for you, Open your eyes when your timer rings or you decide to stop.

Practice makes Perfect

Repetition helps solidify what you want your unconscious mind to learn.

Practicing for only 10 – 15 minutes a day is all you need to do.  You might even be surprised at how quickly you can relax and go inward.

In the end, what matters is how we consciously behave. So not only do you have to practice self-hypnosis to become good at it, you have to practice doing behaviors that support what you want to happen in your life.

Consumer alert!

Do NOT do self-hypnosis while driving any vehicle, climbing ladders, preparing your income tax, mowing the lawn or doing anything where you need your full conscious attention to be safe. Self-hypnotize only when you do not have to be fully aware and conscious!

Behaviors to Achieve My Goal

Examples: I will eat more vegetables & less sweets; I will go to bed earlier; I will think before I speak;

What I will DO this coming week to reinforce my hypnotic affirmation.

I will___________________________________________________________

I will___________________________________________________________

I will___________________________________________________________

For a worksheet and a bit more about self hypnosis, download our FREE PDF by clicking below:

  Super Simple Self Hypnosis PDF copy

“What you pay attention to GROWS” and not just for monkeys

I had the fortune of studying and teaching under the direction of David Bresler  Ph.D and Marty Rossman M.D.  Both are pioneers in the field of MindBody Medicine.   They founded The Academy for Guided Imagery, a teaching academy for health care professionals to provide treatment using individualized one-on-one imagery for health and wellness.

By now you already know that Peggy and I rant and rave about the power of our minds – not to dwell on the negative, not to focus on what we can’t do but on what we are capable of.  When I came across this article by Dr Rossman I wanted to share.

Shifting Your Attention Can Change Your Brain

from The Worry Solution

by Martin Rossman, M.D.

“Repetitively shifting your attention to positive outcomes may actually result in growth in areas of your brain that start to do this automatically. My colleague, neuroscientist Dr. David Bresler, always says that “what you pay attention to grows” and research proves him correct.

“Neuroscience journalist Sharon Begley wrote in a 2007 Wall Street Journal article, “Attention, … seems like one of those ephemeral things that comes and goes in the mind but has no real physical presence. Yet attention can alter the layout of the brain as powerfully as a sculptor’s knife can alter a slab of stone.”

Not to be confused for either Dr Bresler or Dr Rossman

“She describes an experiment at University of California, San Francisco (UCSF) in which scientists “rigged up a device that tapped monkeys’ fingers 100 minutes a day every day. As this bizarre dance was playing on their fingers, the monkeys heard sounds through headphones. Some of the monkeys were taught: Ignore the sounds and pay attention to what you feel on your fingers…Other monkeys were taught: Pay attention to the sound.”

“After six weeks, the scientists compared the monkeys’ brains and found that monkeys paying attention to the taps had expanded the somatosensory parts of their brains (where they would feel touch) but the monkeys paying attention to the sounds grew new connections in the parts of the brain that process sound instead.”

“UCSF researcher Michael Merzenich and a colleague wrote that through choosing where we place our attention, “‘We choose and sculpt how our ever-changing minds will work, we choose who we will be the next moment in a very real sense, and these choices are left embossed in physical form on our material selves.’”

 I won’t say, “We told you so.”

(jw)

Originally posted on Curious to the Max on 

SaveSave

SaveSave