Tired, stressed out and want to relax? You've tried yoga andmediation and are game to try something different?
Go in for self-hypnosis, a technique widely practiced for inducing relaxation .
What is self-hypnosis?
Self-hypnosis is a powerful tool to counteract stress and stress-related illnesses. It has been used and proved effective in getting rid of habits such as smoking, drinking, and even overeating. What's more, it is something you can do yourself, at home. So if you truly want to relax and get rid of the stressors in your life, get ready to learn.
Before you start self-hypnosis, remember to keep a few tips in mind:
How to do it
- Allow at least 20 minutes to enter and deepen the hypnotic state.
- Don't worry about the results of what you are doing.
- Hypnosis will get easier with practice.
- Allow yourself time relax the muscles and take deep breaths.
- Repeat the suggestions until they begin to register.
- Autosuggestions should be direct and positive.
- For beginners, try under the guidance of an expert till you can do it correctly.
- Hypnosis is not a game. Don't misuse it.
Observe the following steps for practicing self-hypnosis:
1. Sit comfortably, preferably with your legs crossed. Select an object and focus on it. The main thing is that you should be comfortable. If you want to be hypnotized and are mentally prepared for it, you will get hypnotized regardless of the induction technique employed.
2. As you watch the chosen object, suggest to yourself that your eyes are getting heavier and heavier. Take several deep breaths, exhaling with a sigh. Silently suggest: "As I look at the candle, my eyelids are feeling heavier and heavier. They feel like little weights are dragging them down. They are almost heavy enough to close. In a little while I will be so relaxed and sleepy that they will close.".
2. Pre-select a keyword or phrase to say the moment your eyes close. You can say 'relax now'. Repeat this slowly as your eyes close. With practice, this word alone will be sufficient to induce hypnosis.
3. With your eyes closed, start relaxing all your muscles. Start with the forearms and biceps. First tighten them, then allow them to go completely slack. Tighten and relax your face, your neck and shoulders. Relax your chest as you breathe deeply into your abdomen. Simultaneously tighten and relax your stomach and lower back. Tighten and relax your buttocks, thighs and calves. Wriggle your toes.
4. Your entire body is now relaxed and heavy. From the top of your head, to the face and neck, through your shoulders and chest, arms and mid section, down to your legs and feet, your whole body is heavy and warm, sinking right down. Take a few moments to enjoy this warm, relaxed and heavy sensation. Your body seems to be floating down, down, right down into the chair.
5. Suggest to yourself that you are going deeper and deeper. Imagine riding down an escalator. Notice everything about the escalator as you descend, and count back slowly from 10 to 0. At zero, imagine yourself stepping off at the bottom. Go down two more floors, continue backwards from 10 to zero each time.
6. When you want to come back to full alertness, you can waken yourself by thinking: "Now I am going to wake up", pausing and counting slowly to three. Almost without exception, you will awake refreshed and relaxed, all your fatigue drained away.
Once again remember that hypnosis is a technique of relaxation, and is not to be played around with for fun.