आत्म सम्मोहन
Steps
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1.Go to a quiet room and sit in any comfortable chair,
couch, or bed.
Although some people prefer to lie down, you are more susceptible to sleep
than when sitting up. Whether you sit or lie, ensure you do not cross your legs
or any part of your body. You may be in this position for a while and this
could end up being uncomfortable.
2. Make sure you are not going to be disturbed for at least half
an hour.
3. Close your eyes and work to rid your mind of any
feelings of fear, stress, or anxiety. When you begin, you might find it
difficult not to think. You may find that thoughts keep intruding. When this
happens, don't try to force the thoughts out. Observe them impartially, and
then let them slip away.
4. Recognize the tension in your body. Beginning with
your toes, imagine the tension slowly falling away from your body and
vanishing. Imagine it freeing each body part one at a time starting with your
toes and working its way up your body. Visualize each part of your body
becoming lighter and lighter as the tension is removed. Relax your toes, then your
feet. Continue with your calves, thighs, hips, stomach and so on, until you've
relaxed each portion, including your face and head. Using imagery techniques of
something you find comforting or soothing, such as water (feel the water
rushing over your feet and ankles, cleansing them of tension) can be effective
as well.
5. Take slow, deep breaths. When you exhale, see the
tension and negativity leaving in a dark cloud. As you inhale, see the air returning
as a bright force filled with life and energy.
6. Appreciate the fact that you are now extremely relaxed.
Imagine you are at the top of a flight of 10 stairs which at the fifth step
start to submerge into water. Picture every detail of this scene from the top
to the bottom. Tell yourself that you are going to descend the stairs, counting
each step down, starting at 10. Picture each number in your mind. Imagine that
each number you count is further down and one step closer to the bottom. After
each number, you will feel yourself drifting further and further into deep
relaxation. As you take each step, imagine the feel of the step under your
feet. Once you are at the fifth step imagine and truly feel the refreshing
coolness of the water and tell yourself that you are stepping into an oasis of
purity and cleanliness. As you begin to descend the last five steps, start to
feel the water getting higher and higher up your body. You should now start to
feel somewhat numb and your heart will start to race a bit, but notice it and
let any qualms about the situation just drift away into the water.
7. At this point at the bottom of the water you shouldn't
really feel anything, just a floating sensation. You may even feel like
you're spinning. Once you have achieved this state you should proceed to
address your problems and decide upon what it is you want from where you are.
(Note: if you do not feel as stated above, try again, slower with a will to
grasp what is happening.) Now start to narrate what you are doing, speak in the
present and future tense quietly to yourself, or as if you are reading it from
a page. Start to picture three boxes under the water that you have to swim to get to. Once you have
found the boxes open them slowly one at a time and narrate to yourself what is
happening when you open the box. For example 'As I open the box I feel a
radiant light engulf me, I feel it becoming a part of me, this light is my new
found confidence that I can never lose as it is now a part of me' and then
proceed on to the next box. You should avoid using statements with negative
connotation such as "I don't want to be tired and irritable."
Instead, say, "I am becoming calm and relaxed." Examples of positive
statements "I am strong and slender," "I am successful and
positive," and, if you have pain, "My back is beginning to feel
wonderful."
8. Repeat your statement(s) to yourself as many times as you
wish. 2 or 3 times
should be enough
9. Once you are satisfied with what you have done and embraced,
swim back to the stairs and feel with each step you take the water becoming
lower and lower until you have once again reached that fifth step. Once you
are out of the water and are on the sixth step you may start to feel heavy or
as if there is a weight on your chest. Merely wait on the step until this
passes, constantly repeating your aforementioned statements. Once it passes
continue up the stairs visualizing each step by its number, feeling the steps
underneath you, will yourself to carry on up the stairs.
10. Once you have ascended, give yourself a few moments
before opening your eyes. You may want to visualise yourself opening a door
to the outside world, do this slowly and imagine the light that pours in through
the door way, this should make your eyes open. Take your time getting up. Then
out loud tell yourself "Wide awake, Wide awake" or something maybe
that your mother used to say when she woke you up in the morning as a child.
This will put your mind back in the conscious state.
·
Another way to relax
your muscles is to physically tense and hold for ten seconds before releasing;
you should feel as well as imagine the tension leaving.
· If you can't
sleep, after you count down from ten (or go down your staircase), allow your
mind to remain in this pleasantly relaxed state and keep your eyes closed while
you are lying down and you will sleep much easier.
· Writing out your
suggestions before induction can be very effective, as a visual list of what
you choose to work on can sometimes be more easily remembered than even
carefully assembled thoughts.
· If you are
struggling, try visiting a hypnotherapist or buying a recording in order to
experience hypnosis. When you have experienced it once or twice you will better
know the state of mind you are aiming to achieve.
· It often helps to
go to a professional, licensed hypnotherapist for a session first, to see what
it feels like.
· Don't force yourself
or think about it and it will be much easier. Also this is a good way to get to
sleep.
· Have an idea of
how you will present your suggestions to yourself before you lie down and are
relaxed, otherwise it may interrupt your hypnotic state.
· For those of you
who like to meditate but can't sit still long
enough, just use this as a form of meditation but insert a period of time in
between counting down from ten and counting back up to ten.
· Some find that
imagining yourself in a peaceful natural setting will relax your mind
sufficiently before counting down. For instance, you may imagine yourself
wandering through a forest, smelling the trees and hearing the wind.
Alternatively, you could imagine yourself walking along the ocean shore and
feel the grit of the sand beneath your feet, the cool water washing against
your ankles and sounds of the surf.
· 3.Plus, it will help to repeat it if it
sounds rhythmic. Just be sure you are mindful and do not repeat your
suggestions like a machine.Be aware of and faithful in your suggestion.
· The suggestions
you are going to give yourself must be
· .realistic and
easily believable.
· .completely positive.
Warnings
- Be careful when rising if you've been lying down. Getting up too quickly could cause your blood pressure to plummet, and you could easily become dizzy or pass out. (This has nothing to do with hypnosis, it is orthostatic hypotension.)
- Hypnosis does not always work immediately; you may need to repeat it often (e.g. every day for a month or more) to see the benefits. You will need to "train" yourself with lots of practice.
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