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You need to make sure that you will not
be disturbed for about an hour. Turn off all phones, and tell family and friends
not to bother you. Find a comfortable
place. Somewhere that is neat and tidy,
and of a comfortable temperature. Subdue
the lighting if this helps. You can be seated, or led down , whichever you
prefer. Importantly make sure that your
legs are not crossed, as you could end up going numb after half an hour.
your eyes and take 10 slow deep breaths , in through the nose, and out through
the mouth. Say to yourself the word ‘Relax’ on each out breath.
yourself at the top of 10 steps, with a door at the bottom. With every slow step you take down, feel
yourself becoming deeper and deeper relaxed.
you get to the bottom open the door to your ideal place of relaxation. It could be a beach, a garden, anywhere you want. It could be somewhere real, or imagined ,
your own unique special relaxing haven.
as many of the senses as you can. Take a good
look around. Pause and listen to any
sounds. Perhaps you can hear the call of
a bird, or the breeze gently blowing.
Perhaps you can smell the sweet scent of flowers, or the salt in the sea? Touch objects and make the experience as
real as you possibly can.
your relaxing haven, and enjoy it for as long as you wish.
This is a great technique to help relaxation, and your
ability to relax will improve the more you do this. Most of us do not relax anywhere near enough,
and this can damage our health in many ways.
Lack of relaxation can weaken our immune systems, causing us
to become more prone to illness.
Inadequate relaxation may also increase irritability, anxiety, and unhappiness. These problems can affect our behaviour,
increasing our likelihood to overeat, smoke, drink, takes drugs etc. Even if you just do this relaxation work, you
will massively improve your overall health in almost every area.
If you are struggling with this technique,
persevere. Getting into a hypnotic state
is a skill that will improve over time.
Don’t expect too much, hypnosis is not the ‘magical state’ that the
media often portrays at as being. You
will probably still be aware of what is going on around you, and may well think
‘is this it?’. However you will notice
the difference when you wake up. It may
be worthwhile visiting a clinical hypnotherapist, or buying a recording at
least once, in order to experience the feeling of a trance. When you have experienced a trance a few
times, you will be more informed as to what state of mind you are seeking.
You will have experienced a hypnotic trance many times in
your life. It is the state of mind where
you are so engrossed in a book or film that you become lost in that world. It is that state of mind where you drive for
miles without thinking, and you don’t realise how you managed to get to your
destination. It is that state of mind
where you stare into space, daydreaming about nothing in particular.
You can also take this self hypnosis a little further if you
wish. You can learn to give yourself
specific therapy as you become more accomplished. Here are a few techniques you can use after
you have reached number 5.
What the mind imagines, it believes has really happened. If you imagine something bad happening to
you, you will feel the emotions as if it is really happening. This can make the mind unhappy, as it will
inwardly believe that these things have really happened to you. Success breeds success, so if you visualise
yourself achieving something, then it will help you to do just that. You may wish to visualise yourself slimmer,
healthier or wealthier for example. Or
you may wish to visualise yourself having achieved something, such as a
promotion or a new job. Make the image
as real as you can, use as many of your senses as you can, and do this as often.
You are only limited by your imagination. In fact you should notice that your creative
powers increase the more that you use self hypnosis, as your mind becomes more
accustomed to using its creative powers. Stick with it.
What I sometimes find is that people will stop using hypnosis once they
have made the necessary improvements that they wished to make. However this may eventually deny you the
overall benefits of the increased relaxation, as things may slowly slip back to
where they started. Set a specific time
to do it, even if it is only once or twice a week, and stick to it. If you have specific issues that you wish to
deal with, then increase this accordingly, perhaps every day for a few weeks.
Jon Rhodes is one of the