Practical Self Hypnosis Guide

<body topmargin=0 leftmargin=0 marginheight=0 marginwidth=0> <table cellpadding=0 cellspacing=0 border=0><tr> <td valign="top" rowspan="2" width=215 BGCOLOR="#FFFFFF" TEXT="#080000" background="2a40ce82egerdp.png"> <bR> </td> <td valign="top" colspan=2 height=95 BGCOLOR="#CC99CC" TEXT="#080000" background="2a3265f1ezuady.png"> <div> <FONT SIZE="5" COLOR="#000000" FACE="Times New Roman" ><B>Donny's Site on the Web</B></FONT><B>  </B><B> </B><B>|   </B><A HREF="index.htm" TARGET="_top" TITLE="Donnys Site on the Web"><U><B>home</B></U></A></div> <div>                                                   </div> <div> </div> </td> </tr><tr> <td valign="top" height=385 colspan=2 BGCOLOR="#FFFFFF" TEXT="#080000"> <div> <I>Practical Self Hypnosis Guide</I></div> <bR> <div> <B><IMG SRC="052e0320.gif" border=0 width="480" height="50" ALIGN="RIGHT" HSPACE="0" VSPACE="0"></B></div> <bR> <div> <B>O</B><FONT SIZE="3" COLOR="#000000" FACE="Arial Narrow" >ne of the most important things to remember about self-hypnosis, is that you must allow your imagination to be able to flow just as you did when you were a child.  Some of us think that is difficult however, we are just as good at it now as we were then.  When someone is telling a story or a joke, you are not seeing words or sentences flash before your eyes, you are thinking in mental images. Your imagination is also very active when you worry about somthing...with negative images and circumstances that produce the same physical, and emotional affects as if the thing you already imagined has happened.  That should prove how effective your imagination can be in both instances...positive or negative.  </FONT></div> <bR> <div> You also need to know <U>what</U> hypnosis is before you begin, so you can realize when you have succeeded.  Hypnosis is not being in a state of sleep.  It is an altered state of <I>consciousness</I>.  Hypnosis is a natural state of mind that exits between waking and sleep, just before you go to sleep. It is the <I>state of mind </I>that is active in dreams, daydreams, and very deep thought.  </div> <bR> <div> It can be best described in levels. When we are in a normal awakened state of consciousness and hooked up to bio-feedback equipment, our brain would be registering brainwaves of 28-32 cycles per second. This is known as a <B>Beta</B> brainwave pattern.  As you begin to get relaxed mentally and physically, you will drop down into an <B>Alpha</B> brainwave pattern. Continuing with more relaxation produces the <B>Theta</B> brainwave pattern. As relaxation continues, you will eventually drop into an unconsciousness or sleep called the <B>Delta</B> brainwaves of 1-4 cycle per second.  </div> <bR> <div> Hypnosis occurs in the alpha and theta states, between conscious alertness and unconscious sleep, meaning you enter hypnosis or pass though hypnotic states at least, twice a day and also when daydreaming or deep in thought, as you drive down the highway.</div> <bR> <div> With that information imparted to you, I am now going to give you a <U>step</U>-<U>by</U>-<U>step </U>process for accomplishing self-hypnosis.  This will include four parts.  A simple <B>induction</B>, a <B>deepening technique</B>, proper <B>suggestion techniques</B> and finally the <B>count out</B> or back to conscious awareness. This may sound too simple to be hypnosis, but believe me you will see results.  This process can be as short as 5 minutes to as long as you would like.</div> <bR> <div> The first thing you need to do, is to make sure you will not be disturbed. Find a comfortable chair, recliner, bed or whatever is available. As you get comfortably seated or lying down....</div> <bR> <DIV ALIGN="LEFT"></DIV> <div> <B>SIMPLE INDUCTION</B></div> <bR> <div> Pick out a spot on the opposite wall or if lying down, the ceiling above you. Try to make sure it is above eye level, causing you to gaze upward just a little.  </div> <bR> <div> As you focus your full attention on the spot, take in a deep breath and hold it mentally until the count of fifteen.  As you are holding this breath, be aware of tension as it builds in your lungs. Imagine this tension as negative stress building up.  </div> <bR> <div> At the count of fifteen, exhale letting all the tension drain away. Imagine this tension coming out as a white mist, releasing into the air.</div> <bR> <div> Take a second deep breath and repeat this process, feeling the tension building, releasing it as a white mist.</div> <bR> <div> Take a third and final deep breath, repeating the same thing, tension building, releasing it as a white mist, but this time as you exhale, allowing your eyelids to close down. Continue now to breath normal and rhythmically. Imagine breathing in relaxation, exhaling tightness, tension, any anxiety, negative emotions and feelings.</div> <bR> <DIV ALIGN="LEFT"></DIV> <div> <B>DEEPENING TECHNIQUES</B></div> <bR> <div> Now you are ready to do a simple deepening technique. Again, it is important to use your imagination.  You will mentally count yourself down from 10 down to 1.  You can imagine yourself going down a flight of stairs, an elevator, a giant balloon or whatever you wish. Mentally, tell yourself, “As I mentally count downward from 10 to 1, with each breath and every number, I feel my muscles and nerves getting more limp, relaxed and letting go.  When I reach one, my body will be like a wet  wash, cloth or a rag doll with no bones. Just limp, and laying there”. 10.....more relaxed...9....going deeper....8......until your reach the number one. Imagine what you would look like so relaxed.</div> <bR> <div> At this stage you will be in at least a hypnoidal state, which is a light state of hypnosis. Only a light state is needed for giving yourself suggestions. You may take longer with a deeper count down if you like, drifting even deeper, but if you only have a few minutes from 10 down to 1 will be sufficient. You are now ready to give yourself Suggestions.</div> <bR> <DIV ALIGN="LEFT"></DIV> <div> <B>SUGGESTIONS</B></div> <bR> <div> This is the most important step. The proper way to formulate suggestions would be to state the things you want.  <U>Not the things you don't want</U>.  For example, if you are doing self-hypnosis for a headache, you <U>would not</U> say something like “In a moment when I count myself back up to 10 and open my eyes, my headache will be gone.  Why?</div> <div> Remember, the mind does not think in terms of words or sentences, it formulates pictures to understand.  In order to understand that statement, it has to see or imagine you with a headache.  Therefore your headache would be worse than when you began self-hypnosis. </div> <bR> <div> The proper mental suggestion would be something like, “Now that I am so relaxed, in a moment I am going to count myself up from one to ten, and as I do, my head will feel so comfortable and relaxed, every nerve and every fiber. I will continue to feel better and better with every movement and every step as I open my eyes.”</div> <bR> <div> <I>It does not make any difference if your conscious mind does not believe what you are mentally saying or not. Remember, if the conscious mind had the power to take away a headache, you would not need hypnosis.  On the other hand, the subconscious mind has the power, as it has access to all involuntary body functions such as hormone releases, chemical releases such as endorphin and dynorphin (a natural pain killer more powerful than morphine), adrenaline releases etc.  In fact you may have studied biology in college and know that every thought, every emotion and every movement, trigger electrical and chemical responses in the nervous system. The body has access to more chemicals than a drug store could ever produce. All are natural chemicals and none are addictive, harmful or habit forming.  Your body is a natural healing machine, more perfect than the most sophisticated computer built today, or tomorrow.</I></div> <bR> <div> After giving yourself suggestions for the things you want you are now ready to do a count out.</div> <bR> <bR> <DIV ALIGN="LEFT"></DIV> <div> <B>COUNT OUT</B></div> <bR> <div> You mentally tell yourself something like “In a moment as I count up from 1 to 10, I will feel my body coming back to full conscious alertness and at the count of 10, I will open my eyes, and stretch, feeling absolutely great.  1.....2......3......4.......5......up to 10.</div> <div> Slowly stretch, open your eyes and you are now ready to go about your business.</div> <bR> <div> <I>Don't be alarmed if your headache is still there. Instead, note how less stressful it is than before you began the self-hypnosis.  The nature of the subconscious mind is that it will relentlessly keep working on all the images and suggestions you produced, long after you've forgotten what you ordered.  In other words, in 5 to 10 minutes you may suddenly ask yourself, “Hey, where did my headache go?”  People who are naturally good subjects may notice it gone before they reach the count of ten.  At any rate, hypnosis has an accumulative effect.  The more you practice it, the more proficient you become and the stronger and more powerful your suggestions become as well.</I></div> <bR> <div> That is it, very simple but very powerful! Now it is up to you to become proficient in self-hypnosis. If you practice these techniques, you can become proficient enough to make your own audio-tapes. The only advantage of having a professional hypnotist or tape is, you don't have to formulate your own suggestions. You trust and rely on the experience and knowledge of the hypnotist, (or his/her tape) with hypnotic suggestion.</div> <bR> <div> Good luck and feel free to email with any questions you may have.  If you would like, you may post your comments, suggestions and or success with self-hypnosis on our guest book.  Have a great day.</div> <bR> <div> Donny Harland</div> <bR> </td> </tr></table></body>