almostbetter
Member
Here are some simple steps to self hypnosis (just another form of meditation) that I learned from a hypnotherapist, works great:
Do this everyday, or whenever you feel stress or anxious about anything.
These are just guidelines. You can modify this as you like. Whatever gets you into that trance-like state is all you are going for, then using visualization to achieve whatever goal you have, even if its just to relax. I usually say everything out loud, but quietly to myself, do whatever works for you.
As you go deeper and deeper, you will notice yourself speaking slower, maybe more quiet, your breathing will become slow and steady, and your body should feel heavy.
1. Get in a comfortable position, preferably in a sitting or semi-reclining position.
2. Close your eyes. Take 3-10 deep breaths, in through your nose and out through your mouth. (Belly Breathing: when breathing in – belly goes out, when breathing out – belly goes in) (you don’t have to inhale to the maximum of your lung capacity, just deep….then exhale fully)
3. Now focus the attention at the top of your head or you can begin at your feet. Tell each muscle or part of the body to relax, working your way along your body, feeling and visualizing each muscle group relaxing. “Scalp relax, forehead relax, cheeks relax, neck, shoulders relax, getting heavy, etc.”
4. Imagine a bright white light (or any color that you associate with healing and safety) surrounding your entire body. Use this light to protect you from any outside mental influences.
5. Count backwards from 10 to 1, imagining yourself in a situation where you’re going down steps, an elevator, or escalator. With each count say “Deeper, deeper, drifting down”. See each number in your head as you count down. You can modify the words, as you please eg. going deeper and deeper, drifting down, even further, even deeper, etc. If you notice any tension anywhere, tell that muscle to relax again.
6. You may choose to set your biological clock, indicating how much time you wish to spend in hypnosis. You can do this before you start if you wish, or not at all.
7. Imagine yourself in a special place. This may be a place from childhood, a vacation, or some place completely imaginary. It’s some place you feel safe and peaceful. See the things around you, hear the sounds, smell the fragrances, touch the things around you. Allow this place to become very vivid in your mind’s eye.
8. Now, imagine your desired goal several times. This may be visualization, an affirmation or phrase that relates to your goal. Utilize all the senses, feel all the sensations of your goal as an accomplished fact – make it positive. Just visualize exactly what you want to happen. If you just want to relax, just imagine relaxing somewhere really nice, taking everything in.
9. End your session by counting up from 1 to 5 giving yourself the suggestions that you’ll awaken refreshed, alert, peaceful, and feeling great.
Do this everyday, or whenever you feel stress or anxious about anything.
These are just guidelines. You can modify this as you like. Whatever gets you into that trance-like state is all you are going for, then using visualization to achieve whatever goal you have, even if its just to relax. I usually say everything out loud, but quietly to myself, do whatever works for you.
As you go deeper and deeper, you will notice yourself speaking slower, maybe more quiet, your breathing will become slow and steady, and your body should feel heavy.
1. Get in a comfortable position, preferably in a sitting or semi-reclining position.
2. Close your eyes. Take 3-10 deep breaths, in through your nose and out through your mouth. (Belly Breathing: when breathing in – belly goes out, when breathing out – belly goes in) (you don’t have to inhale to the maximum of your lung capacity, just deep….then exhale fully)
3. Now focus the attention at the top of your head or you can begin at your feet. Tell each muscle or part of the body to relax, working your way along your body, feeling and visualizing each muscle group relaxing. “Scalp relax, forehead relax, cheeks relax, neck, shoulders relax, getting heavy, etc.”
4. Imagine a bright white light (or any color that you associate with healing and safety) surrounding your entire body. Use this light to protect you from any outside mental influences.
5. Count backwards from 10 to 1, imagining yourself in a situation where you’re going down steps, an elevator, or escalator. With each count say “Deeper, deeper, drifting down”. See each number in your head as you count down. You can modify the words, as you please eg. going deeper and deeper, drifting down, even further, even deeper, etc. If you notice any tension anywhere, tell that muscle to relax again.
6. You may choose to set your biological clock, indicating how much time you wish to spend in hypnosis. You can do this before you start if you wish, or not at all.
7. Imagine yourself in a special place. This may be a place from childhood, a vacation, or some place completely imaginary. It’s some place you feel safe and peaceful. See the things around you, hear the sounds, smell the fragrances, touch the things around you. Allow this place to become very vivid in your mind’s eye.
8. Now, imagine your desired goal several times. This may be visualization, an affirmation or phrase that relates to your goal. Utilize all the senses, feel all the sensations of your goal as an accomplished fact – make it positive. Just visualize exactly what you want to happen. If you just want to relax, just imagine relaxing somewhere really nice, taking everything in.
9. End your session by counting up from 1 to 5 giving yourself the suggestions that you’ll awaken refreshed, alert, peaceful, and feeling great.
