Virtually everyone can successfully use self-hypnosis. It's a question of patience and persistence. It's just like learning
to play a musical instrument or learning to fly an airplane.
You put in the time, you put in the discipline,
you will be able to do it. It is the same with self-hypnosis. Practice, practice and practice. You will be able to do it.
How much time it will take before you begin to see results depends on the severity of your ailment, the vividness of your
self-hypnosis and your own determination.
A person who has a sprained ankle, for example, may get pain relief
in just one five-minute self-hypnosis session, while it may take weeks for a person who has severe burns to notice any significant
pain reduction. For almost any chronic ailment, it's going to take a lot more time for hypnosis to work.
Most proponents suggest practicing your hypnosis for 15 to 20 minutes a day initially, to ensure that you're learning
to do it properly. But as you become more skilled and comfortable with the technique, you'll be able to do it for just a few
minutes at a time as needed throughout the day.
The most effective images are the ones that have some
meaning to you. When battling tumors, people might imagine that their healthy cells are plump, juicy berries, while their
cancerous cells are dried, shriveled pieces of fruit.
They might picture their immune system as birds that
fly in and pick up and carry away the raisin-like cancer cells, while the rest of the cells flourish. Another common image
is that the immune system cells are like silver bullets coming in and annihilating the tumor cells.
experts recommend actually personifying your condition and "reasoning" with it. This way you also have a chance
to learn from your condition. For example, you might imagine your headache as a gremlin tightening a vice across your temples.
Ask the gremlin why he's there and what you can do to make him loosen his grip. He might "tell"
you that you have had too little sleep, too much junk food, or not enough rest and time away from work. Take his advice, and
there is a good chance your headaches will subside, experts say.
Step By Step Self-hypnosis
Studies indicate that hypnosis works best when it is used in conjunction with a relaxation technique. When your
physical body is relaxed, you don't need to be in such conscious control of your mind, and you can give it the freedom to
daydream. Meditation, progressive relaxation or yoga are the most common relaxation techniques used with self-hypnosis.
Loosen your clothing, take off your shoes, and sit comfortably in a chair. You can also use one of the
yoga or meditation postures. Dim the lights, if you prefer. Close your eyes. Take in a few deep breaths.
yourself descending an imaginary staircase. With each step, notice that you feel more and more relaxed. When you feel relaxed,
imagine a favorite scene. It could be a beach, a mountain slope or a particularly enjoyable moment with friends or family.
Try to go into this scene each time you practice your self-hypnosis. If you can create a special, safe place
where nothing can hurt you and you feel secure, it will make you more receptive to other images. Once you feel comfortable
in your favorite scene, gradually direct your mind toward the ailment you're concerned about.
Use an image
that is very pleasant for you or allow your mind to create a different one of its own. Let the image become more vivid and
in focus. Don't worry if it seems to fade in and out. If several images come to mind, choose one and stick with it for that
On the other hand, if no visual images come to mind, try focusing on a different sensation.
For instance, imagine hearing fish frying in a skillet or smelling wild flowers in a meadow.
If all else
fails, think about how you feel at the moment. Angry? Frustrated? What color is that anger? What image is evoked? Use these
feelings to forge images. Each time you do this, imagine that your ailment will be completely cured at the end of the session.
Just before you want to end your session, take a few more deep breaths and picture yourself re-climbing the
imaginary staircase and gradually becoming aware of your surroundings. Open your eyes, stretch, smile and go on with your
FOR STRESS RELIEF
USE THIS METHOD TO ACHIEVE CONCENTRATION, CALMNESS
AND QUIET DETACHMENT FROM YOUR ENVIRONMENT.
am calm and tranquil, relaxing myself.
I am becoming more and more relaxed.
I am focusing
deeply into myself.
I am not paying any attention to the environment outside myself.
the contrary, each noise I am hearing is helping me to become even more deeply relaxed.
I am releasing
all stress and anxiety from my mind and body. (repeat 3 x's)
PROGRESSIVE BODY RELAXATION
from the head and moving toward the feet.
My neck and head are loose, soft and relaxed.
My hands and arms are loose, soft and relaxed.
My legs are loose, soft and relaxed. My whole body is
loose, soft and relaxed.
My breathing is calm and tranquil, easy and comfortable.
shoulders loosen, soften, and relax, all my tension is going away, and my responsibilities are now being taken off my shoulders.
Now my eyelids are heavy and sleepy. .. my mind is becoming quiet.
[Now start counting, slowly,
from one to five, and after saying each number repeat:] I am going to deepen my relaxation even more.
repeat the following statements five times:] I feel myself becoming more relaxed and calm; I am now going to give myself
positive suggestions which will help me to relieve stress and anxiety throughout my body.
THESE SIMPLE, DIRECT, AND REPEATED PHRASES MANY TIMES:
1) (General): Through the action of this treatment,
and through the continuous repetition of my self-hypnosis,
I am releasing stress and anxiety.
(Specific): Doing self-hypnosis every day will help me feel better inside and outside, more tranquil and calm, secure and
confident, active and dynamic, happy and at peace within myself.
3) (Reinforcement): I am going to repeat
self-hypnosis every day for my own well being. I sincerely believe that my propensity towards good health will improve as
a) When the self-hypnosis is done before sleep, you
have an option to convert your self-hypnosis into natural sleep. You can say: "And now that I am relaxed, I take the
opportunity of this relaxation to enter a deep and repairing sleep, so that I will awaken tomorrow morning feeling well rested,
happy and ready for one more day
of active living."
b) This is another option to leave self-hypnosis:
"And now that I am relaxed, I am going to leave my self-hypnosis feeling exceptionally fit,physically invigorated and
rested, mentally calm and collected. I will be ready for another day of active living. I will be happy and good- humored,
awake and mentally alert, with no signs of sleepiness or drowsiness, no physical discomforts, no headaches and no body weakness.
To insure a continuing positive effect, start counting backward from the number five, and after each number repeat:
"I am feeling better and better."
NOTE: Each phrase should be repeated at least three times:
5.. I am returning to my normal consciousness and I am feeling better and better.
4.. I am
feeling well, without sleepiness and without drowsiness and I am feeling better and better.
3.. I am breathing
deeply, filling my lungs with air, oxygenating and invigorating all my body, feeling
a new life circulating throughout
me and I am feeling better and better.
2.. My physical force is returning, totally and completely, while
I move my arms and hands, legs and feet, stretching myself and feeling well, and I am feeling better and better.
1.. I am opening my eyes, feeling great and energized and
I am feeling better and better.