Self-Hypnosis
In One Easy, Relaxing Lesson
by John
Koenig
Take a deep breath. Relax. And get ready for a very enjoyable adventure:
your journey into self-hypnosis.
The first question most people ask is "can I really be
hypnotized?"
The answer is that there is no doubt about it. The ability to enter
hypnotic trance is a natural human attribute. You already move in and out
of various trances several times each day.
Here are two everyday examples. One is the experience of driving on a
highway lost in daydreams when you suddenly realize that you have driven
past your exit as if on automatic pilot. Where were you? How about lightly
hypnotized? Another is television viewing. You may never have thought of
it this way. But whenever you get deeply involved in a movie you enter a
light hypnotic trance. If you need convincing, observe a five-year-old
glued to the TV set any Saturday morning. You’ll see a slack jawed,
alert-yet-relaxed, future consumer with a vacant, "hypnotized"
expression. Are we adults that different when deeply engrossed in a good
movie? Of course not. We also "suspend disbelief" when watching
stories on video. Day-to-day problems fade away. We are, in effect, very
much in a trance.
In therapeutic hypnosis, we become entranced by a story about ourselves
and our capabilities. We enter a state where we can access untapped mental
resources to make changes in thought, emotion or behavior that can seem
amazing, even miraculous.
Interested? I thought you might be. So, let’s get down to the technique
itself. Basically, you have a choice of two approaches. Let’s call them
"low- tech" and "high-tech" self-hypnosis.
Both require a hypnotic script BEFORE you start. In the "low
tech" approach you mentally recite the script. The only equipment is
your mind. In the high-tech variation, you tape record the script in your
own voice. When you listen to it you become your own hypnotist.
I find the high-tech approach preferable, especially for beginners. Unless
a professional hypnotist has trained you in self-hypnosis, trying to be
both hypnotist and subject can get too confusing. Most people fail when
they work alone. With the high-tech approach, you cannot fail. Even if you
don’t think you are "hypnotized," you will relax and spend
time reviewing your goals. That alone has benefit. Plus, you can listen to
your tapes over and over again adding the power of repetition.
When should you use self-hypnosis? Just about anytime a more positive
attitude could make a difference. Use it to increase confidence or
concentration, improve memory, reduce stress or pump-up motivation for
your exercise program. Like any skill, the more experience you have, the
better you become. Eventually you may want to tackle more complex issues.
But it is best to start simple. Hypnosis is generally recognized as a VERY
SAFE practice. However, if you try to use it for the wrong purpose, you
could aggravate existing conditions: at the least you’ll be ignoring
proper medical treatment. So, please don’t try to be your own
psychotherapist or physician. By the way, mixing recreational drugs and
self-hypnosis is never a good idea.
You can use the script I provide in this article to get started. Or write
your own. Read it into a tape recorder in a slow, confident style. Play it
back and listen with the intention of experiencing hypnosis. At first you
may have to "pretend" to go into trance. Soon you will feel a
shift as you enter a true hypnotic state. Be patient. Sometimes benefits
come quickly. But just as often they build over time.
The Self-Hypnosis Script
A hypnotic script consists of three parts. First is the induction. This is
the "patter" that guides the subject (you in this case) into
trance. The treatment section follows as you program the new ideas,
beliefs, emotions and possibilities you wish to acquire. Express your
suggestions in a simple, positive statement. "I now enjoy eating
healthy foods" is far preferable to "Donuts will make me want to
vomit." Then emergence . This is a fancy term for "wake yourself
up." And, emerging from hypnosis is as easy as deciding you have had
enough of a TV show and using the clicker to turn the box off.
Here is a simple script to start you off. Record it in a slow, confident
voice. Then get yourself comfortable. Sit or lie down. Turn off the phone.
Make sure you will be undisturbed for 20 minutes or so. Put on headphones.
And listen to the sound of your voice…
Induction: Fix your eyes on a spot a little higher than eye level. And let
yourself relax. As I count from 100 downwards I want and expect my body to
become very relaxed and my eyes very, very heavy. Because as I count
backwards I will open my eyes on even numbers like 100 and close them on
odd numbers like 99. This makes my eyes very tired and soon I don’t feel
like opening them anymore. This occurs by the time I get to 80 or sooner.
I then fall into a very deep trance and envision lying on a beautiful
beach on a perfect beach day.
(MENTALLY COUNT VERY SLOWLY REPEATING "RELAX JUST RELAX" AFTER
EACH NUMBER: 100, 99, 98,97,96, 95, 94, 93, 92, 91, 90, 89, 88, 87, 86,
85, 84, 83, 82, 81, 80).
Now I close my eyes and keep them closed. I imagine I am at a beautiful
beach. It is a sunny day. I am by the water lying near the surf. I
continue counting backwards. When I reach 60 I imagine myself walking to
the edge of the water writing DEEP ASLEEP in the sand. Then I see the surf
come in and wash the words away. When they are gone, I imagine myself
deeply hypnotized, my mind open to new positive ideas, behaviors and
emotions. 60 I am writing DEEP ASLEEP in the moist sand. The words are
gone and I am deep asleep, yet alert to the sounds of my own voice.
(MENTALLY COUNT VERY SLOWLY REPEATING "RELAX EVEN DEEPER" AFTER
EACH NUMBER 79, 78, 77, 76, 75, 74, 73, 72, 71, 70, 69, 68, 67, 66, 65,
64, 63, 62, 61, 60.THEN PAUSE FOR 60 SECONDS)
Treatment (REPEAT SEVERAL TIMES) I am now open to change. I give myself
the command that I am able to enter hypnosis more easily and deeply
listening to this tape each time I hear it. (FOR FUTURE TAPES YOU’LL
WANT TO INSERT OTHER COMMANDS HERE SUCH AS "I ENJOY HEALTHY
FOODS." OR "I NOW LOVE TO EXERCISE").
Emergence: As I count up from 1 to 5, I awaken alert and refreshed. 1
Easily, and Slowly Returning, 2 Feeling Wonderful, 3 Alert, Refreshed, 4.
Knowing I am getting better and better everyday, 5 I open my eyes and
return to normal consciousness FEELING GREAT.
That’s it. No magick other than the limitless marvel known as the human
mind. You might ask why spend money on a professional hypnotherapist? The
short answer is that when you see a professional hypnotherapist you get
the benefit of his or her insight, experience, knowledge of the hypnotic
state and treatment options. You can expect a much deeper, more powerful
experience resulting in faster improvement and superior results. Compared
to the cost of other healing modalities, hypnotherapy is a very affordable
way to make significant changes.
If you’d like to know more about hypnosis or self-hypnosis, there are
many excellent books and websites available. You can go as deep as you
want…
_____________________
John Koenig is a Certified
Hypnotherapist practicing in Providence, Rhode Island. he has an
undergraduate degree in psychology (Hofstra University, 1970) and a MA in
Anglo-Irish Studies (University College, Dublin, Eire, 1971). This
combination of art and science reflects the dual nature of creative
hypnotherapy, merging imagination with the principles of human psychology.
John is certified by the National Guild of Hypnotists and is a member of
the National League of Medical Hypnotherapists. You may call him with
questions or to arrange an appointment at 401-273-9399 or visit his
website at www.RIhypnosis.com.
He has been successfully hypnotizing people for over 25 years |
