In the field of hypnosis, there are virtually scores of verbal and non verbal techniques to induce the desired state of relaxation. Many stage hypnotists use lights, pencils, hypno-discs, candles, magic eye discs, crystal balls, swinging watches, pendulums, and other objects.
In learning self-hypnosis, none of these artificial means are necessary. In self-hypnosis, you induce the state of hypnosis by relaxing and concentrating.
Becoming aware of your own thought processes for self-directed hypnosis is the starting point to auto suggestion and to becoming deeply relaxed. This means to be relaxed in mind and body, escaping momentarily from the cares of the day, to induce the receptive state so effectively created by your own suggestion.
Many specialists in the field of hypnosis have likened the experience to that of sleep.
Doctor Sigmond Freud called it "artificial sleep." Many hypnotists use the word "sleep" in their induction proceedings. This, however, is a misnomer, for you do not go to sleep in the accepted sense of becoming oblivious to your surroundings. In hypnosis, perhaps a better word would be “drowsy;” for at all times in self-hypnosis you are entirely aware of your surroundings, you hear outside noises and you are not asleep.
This does not mean if you are particularly tired when inducing self-hypnosis that you will not slip into natural sleep. For a beginner, this is always a possibility. With training and practice, however, you will find that you will remain simply relaxed until your period of fifteen minutes is concluded.
HOW TO PRACTICE
· Select a comfortable chair in which you are at ease.
· Remove or loosen any tight clothing such as neckties, belts, etc.
· Turn off radios, televisions, and take your telephone off the hook. It is essential that you are not disturbed.
· If you have pets, it is best to put them in another room. Have both feet on the floor or on the footrest or hassock of your chair.
· Uncross your legs and arms.
· Look at the clock. Note what time it is and then imagine that it is fifteen minutes later. For example, if you have chosen to practice at 6:00 p.m., then imagine that the time is 6:15 p.m.
· Use your imagination, for you will be doing a lot of this as the course progresses.
· With repeated practice, you will find that in time you will be opening your eyes at the conclusion of your practice period and it will be exactly fifteen minutes later.
We have all done this many times without realizing how the subconscious responds to the images we give it.
Many times we will set the alarm clock the night before for an early rising only to awaken before the alarm goes off. Essentially, this is evidence of image psychology and how we can direct our minds, even in sleep, to respond precisely.
We recommend the following relaxation techniques:
· Begin every session with three deep breaths, and as you exhale, think silently and inwardly, "I am relaxing." Close your eyes and feel yourself relaxing from the top of your head to the tips of your toes.
· Think to yourself, "Any and all outside noises, sounds, and confusion only cause me to go deeper and deeper into this wonderfully creative state of deep relaxation."
· Concentrate on your toes. Feel a tingling sensation there and imagine this sensation spreading across the bottom of your feet and up your legs to completely envelop your entire body.
· Take your time; feel this wonderful feeling of relaxation spreading slowly up your back and around to your abdominal muscles, up your chest to your neck, scalp, eyelids, and then to your facial muscles and entire head. You will now recognize that you are completely bathed in the feeling of relaxation.
Use your own thoughts and words and as often as possible use the words "deep," "relaxed," "relaxation." After you are relaxed, do not be concerned with whether or not you are hypnotizing yourself. Simply follow through with the relaxation procedures. Feeling drowsy is a good state to seek.
To help you develop your imagination, practice going through the following sensations, once you are in the relaxed state:
· After approximately 5 to 7 minutes of relaxation, take 2 to 3 minutes to feel heavy. Imagine yourself feeling heavy. You may imagine yourself as weighted down in a jet, climbing after takeoff. Or imagine that your body is made of lead.
· Next, take 2 or 3 minutes to feel light. Imagine how it would feel to be an astronaut, floating around in weightlessness. Or feel yourself floating right off the chair.
· Next, take 2 or 3 minutes to feel warm. Imagine yourself in a sauna or steam room; or feel the sun on a very hot day. Relate to an experience you have had. Your memory and imagination will do the rest.
· Finally, take 2 or 3 minutes to feel cool. Imagine yourself in the snow or in a cold swimming pool. Again, relate to physical sensations you have previously experienced.
· Next, imagine how you would like to think, feel, act and react that day. If you are practicing at night, imagine how you wish to be the next day.
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