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Self Hypnosis Technique: Close Your Eyes And Breathe

Autor: dbergen----------------

Many people are wondering what they can do at home to engage in self hypnosis. What self hypnosis technique, in other words, can they use to break a certain habit or to get into a positive habit of exercising or eating less, whatever it may be, they want to be able to hypnotize themselves and they want to know how to do it. The best self hypnosis technique you can try at home is to just close your eyes and control your breathing. By controlling your breathing, you are essentially slowing down your entire body, even your mind, allowing you to further relax, to attain a relaxed state, so that you can convey whatever message to yourself that you wish to convey.

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To try this self hypnosis technique, simply sit or lie down on a comfortable chair or couch and close your eyes. Then, while breathing steadily, try to breathe in through your nose and out through your mouth. Completely relax your body, visualize each muscle relaxing if you have to, and consciously relax your body from your toes to the top of your head. When you are completely relaxed, try to slow your breathing down even more, as low as you can get it. When you feel completely relaxed, that's when you are in a prime hypnotized state and it's at this time that the actual hypnosis method is used.


There are, of course, many more self hypnosis techniques. The trick is finding the one that works best for you. Ask your local hypnotist what techniques you can use at home. It sure beats paying for that office visit. Or, search the internet to find if there are any self hypnosis techniques that other people use. You never know, the methods they use may just work for you.

However you decided to engage in self hypnosis, just make sure that you don't have any expectations that are too high. Self hypnosis can help a lot of people with bad habits or to just help them relax but it shouldn't take the place of seeing a professional if your case is a serious one. Contact a hypnotist in your area today and find out what you can do at home to get the benefits of hypnosis all by yourself. Hypnosis is a powerful tool and, if used correctly, can do wonders for breaking habits such as smoking and losing weight.

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Meditation

   When meditating, you are with clear consciousness and you direct your senses towards the sub-consciousness. We are used to call the meditation of Christian saints ‘silent prayer’. In a state of meditation you are in a raised condition of the consciousness, with no thoughts. When meditating, you should be completely awake.

   Therefore, if feeling a little bit tired, it’ll be better to increase your energy before meditation with deep breathing and quivering of the whole body. After that, go on with relaxing exercises, for example – a prayer or religious rituals, which show the aim of your meditation.

   Take a comfortable posture – it is better to be with upright spine. You can sit on a chair erect, with two feet on the ground or in Lotus or semi-Lotus position. For many, it may be more comfortable to sit on their heels with a pillow under their feet. You can also lie motionless on your back provided you don’t fall asleep while staying in this position.

   The following is one easy way for meditation: start with breathing 8-2 (you inhale to 8, exhale to 2) and then gradually leave the breath to self-regulate. Focus your mind entirely on the respiration, feel the air moving rhythmically in and out. Don’t try to regulate or control your breathe, just follow it with your thoughts, feel it. When thoughts appear, leave them sail away in the past, without paying them any attention. It is the same with the external sounds – just ignore them. After that you may concentrate on the area of the heart and feel how it becomes warmer and full of love and compassion. Alternatively, you may focus on the middle of your forehead, feel it as a centre of happiness and even felicity. If your eyes are closed, a good help is to roll them up and down as if you are looking for the middle of the forehead.

   Keep these feelings as long as you can. If possible, tie the feelings of the forehead up with the focus on the heart and the brain activity and spread them through the whole body. Don’t be dispirited if you cannot feel love and warmth flows from the first time, just continue with the attempts. Meditate for at least 30 minutes. The longer, the better. It is advisable to make the meditation your regular habit – at a certain time, in a certain place, every day!

Stress and Hypnotherapy

There are many definitions of stress and to understand what it is can help us understand how to deal with it. One definition is that it is the physical and mental ‘wear and tear’ we experience as we attempt to cope with the pressures in our lives. Another definition of stress is that it is a physical and mental response to too much or too little pressure.

Many would assume that those with too little pressure are unlikely to suffer stress but this is not true, in fact if you look at stress in organisations it is not higher management who suffer stress most but it is those who have less control over their environment.

A third definition is that stress can be caused when there is high demand, high restriction and low support which means if you are expected to do too much with too little resources and with insufficient support you may be prone to stress.

The typical physical symptoms may include palpitations, increased pulse rate, sleepiness, chest pains, pins and needles, weakness, dilated pupils, insomnia, fainting, butterflies, tightness in chest and an increased frequency in using the toilet. The psychological reactions to stress can include feeling under pressure, constant fear, increased irritability, proneness to tears, impulse to run and hide and high sensitivity to external stimuli.

Another reaction can be to develop irrational fears such as the fear of death or of social embarrassment. Another quite important reaction can be the inability to enjoy any present pleasures like people who go on holiday and come back more tired and stressed than before they went.

It is estimated that about 40 million working days are lost in the UK as a result of stress- related illnesses and the cost of this absenteeism is in the region of £1.5 billion per year. Such illness could include migraines, digestion problems, insomnia, rashes, exhaustion and even alcoholism.

The medical profession estimate that almost 80% of modern diseases have their origins in stress. Many common illnesses which can be triggered or worsened by such as asthma, diabetes, ulcers, IBS, skin complaints, headaches, PMS and depression.

Stress can also cause damage to our immune systems by affecting the thymus gland, which manufactures white blood cells, called T cells, and also produces various immune-related hormones. Stress plays a big part in coronary heart disease, our biggest killer, which is responsible for over 250,000 deaths annually in the UK and is the single most common cause of death in the developed countries.

There are many different causes of stress but broadly speaking they can be split into two basis

categories – external and internal stressors. The external stressors would include major life events such as the death of a relative, losing your job, having a baby, dealing with a traumatic incident or even being promoted.

Physical things around you such as noise, heat, bright lights can affect you as well as how you interact with others e.g.: associates being bossy, rude or aggressive. Rules, regulation, ‘red tape’ and deadlines as well as commuting, losing things or even a mechanical breakdown all count as external stressors.

Internal stressors may include not enough sleep, too much work, caffeine, being too self- critical, over-analysing, or being a perfectionist. Other examples would include having unrealistic expectations, all-or-nothing-thinking, taking things personally, exaggerating, rigid thinking or being a workaholic.

You may not think suffering from stress does not really matter but it can be more serious than you think. Prolonged stress can lead to burnout, post traumatic stress disorder or in its worst form it can produce biochemical changes which can burn out the nerve endings at the top of the neck which can effect the mobility in your body.

One factor that many do not consider is that in a strange way stress can be infectious. If your parents were stressed when you grew up or if friends or work colleagues are stressed you can inherit their stress. If you think of stress as if it were a virus that you have to protect yourself against then it becomes far easier to manage. However stress is not all bad, in fact we all need a certain amount of stress to help drive us through our lives and without it could be just as bad as having too much.

Stress can be treated and with professional help usually quite quickly. It involved sitting down with an expert and talking through any issues you may have and making a plan. You may also be taught techniques that will help you focus more and relax in a different way. There are also techniques that will help you feel better about yourself and your life.

Using hypnotherapy combined with stress counselling is often the quickest approach and is safe as it does not require drugs which may have side effects and research has shown that people with stress or mild or medium depression should be given talking therapies before going down the drug route.

Powerful new treatment for stress

It had been long known that there are three main way of trying to address stress – the physical approach e.g.: the psychological approach using a talking therapy such as stress counselling and hypnotherapy, physical approach using therapeutic massage or drug therapy. Most agree that the drug approach is the most risky as there are risks of side-effects and drugs without a talking therapy will not address the issues so likely to be a short term fix.

So in the past people suffering from stress might opt for stress counselling and hypnotherapy or therapeutic massage therapy. Now a dynamic new therapy has been launched which offers a combination of self-hypnosis and a therapeutic massage available in clinics or spas.

Hypnotherapy

Hypnotherapy has become very popular over the past ten years since the publication of numerous medical studies some only possible thank to the recent development of high powered CT scanners. Experts in the US, UK and around the world have shown that hypnosis can help to activate different parts of the brain and the outcomes can be very positive.

A dramatic shift came about thanks to the research of Professor Peter Whorwell in the UK, Professor David Spiegal at Stanford University in the US and other top experts around the world who have looked a numerous uses for hypnotherapy as a safe alternative to other medical treatments.

Its benefits in treating stress have been know for decades but in recent years research has also shown it is very useful in treating common conditions such a IBS (Irritable Bowel Syndrome) which as many as 1 in 5 people are believed to suffer from. Even NICE (the independent body of experts who evaluate treatments in the UK) have been forced to amend their advice to doctors to include hypnotherapy which suggests soon it will cease to be considered as a complimentary treatment but mainstream.

In addition to IBS and similar stomach disorders hypnotherapy is known to be helpful in treating a number of medical conditions and it is also used for safely reducing pain for people with long term pain (eg: arthritis) and making childbirth less painful and reducing the need for pain killers that may have harmful side effects.

It has been used for psychological issues for many years such as treating phobias, changing learnt behaviours, recovering lost memories and treating insomnia. Also it has proved very effective in safely helping deal with addictions such a smoking, alcohol and drugs.

For several years now medical schools around the UK have offered training modules in Hypnotherapy which have been well received by young doctors and there is now an association for medical students and doctors who are involved in medical research using clinical hypnosis  which shows how times have changed.

Massage Therapy

There are a wide range of massage therapies available which for many years have been proven to help people with a wide range if muscular or bone conditions cause by disease or injury. It is also know that massage is enormously helpful in relieving the physical symptoms of tension and stress. There are a wide range of therapeutic massages available which range from more medical interventions such as physiotherapy which you can get through your GP or hospital to some of the more relaxing treatments such as Aromatherapy (using special healing oils) and general massage.

The Mind and Body Therapy massage has been devised by an experienced Chartered Physiotherapist to compliment and enhance the psychological benefits of the Mind and Body Therapy self-hypnosis protocol. When given by a MaBT trained and licensed massage therapist the two powerful treatments will be synchronised to provide an amazing experience.

The MaBT massage treatment typically takes about 45 minutes and the massage is very gentle. There are two stress protocols one where you lie on your back and the other where you lie on your front most will book both treatments for maximum effect.

The Mind and Body Therapy protocol for Stress was been piloted at the Orchard Clinic near Pangbourne in Berkshire with outstanding results. It has been developed by a top therapist specializing in stress counselling and medical hypnotherapy and a chartered physiotherapist.

Over a six month pilot period this year all those receiving this new combined therapy have reported a massive reduction in stress levels even after just one treatment. Many clients saying this was the most relaxing therapy they have ever had and a truly amazing experience.

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Hypnotism Step by Step Plan

I am sure you've seen movies and TV shows where a crazed super-evil villain tries to hypnotize the protagonist by swinging a pocket watch back and forth. If you've seen that, then you've probably also seen him attempting to hypnotize a whole city with a broadcast of a spiral. The truth is that these depictions of hypnosis are false, primarily due to the fact that people need to be willing to be hypnotized or it will not work. If you really want to know how to hypnotize people, you need to know what is real and what is not.

Before you get yourself attempting to hypnotize your friends and family, you have to know that hypnotism is nothing more than a deep state of relaxation. All of us experience hypnosis during the day without even knowing. Those times when you get yourself very distracted and with your mind blank you are probably going through a hypnotic trance. The only difference now is that we are going to consciously cause that trance and suggest ideas into our mind.
Here are a couple of easy steps that will help you hypnotize people within a matter of minutes:

Step 1: Pick a Comforting Environment

Have you ever tried to sleep with all the lights turned on and your TV's as loud as they can possibly be? If so, you know that when you are in an uncomfortable place you cannot get relaxed. To make it possible for you to hypnotize someone you first need to have a comfy place where they can relax.

Step 2: Initiate Relaxation Techniques

To get the person you are trying to hypnotize to relax, tell him/her to close the eyes and start relaxing the muscles from head to toe one by one. Tell the individual to gently relax the muscles of the face, then the neck, shoulders, arms, etc, until you he/she has relaxed all her/his muscles.

Step 3: Get Them Into the Trance

The next step is to completely get the individual into a trance. You can do this by gently asking him/her to imagine they're in a beautiful place. This can be wherever he/she wants as long as it is calm and comfy. It can be a beach or a beautiful field for example.

Step 4: Make Your Suggestions

Now it's time for you to work your magic. Suggest him/her to feel more confident when speaking in front of a large audience, or to feel more motivated in his/her work. The sky is the limit here, but to make your work easier you can, and you must, ask the subject for areas of his/her life that he/she is not completely satisfied with, then make suggestions in line with his/her goals.

You're prepared to go. Ask one of your pals to be your partner and you can attempt to hypnotize each other. Do not try to make negative suggestions into his/her mind because it won't work unless he/she would already consciously agree with it. You can suggest him/her to feel happier or to be more confident when performing to a large group of people, etc. Make it funny and entertaining and you'll both have a good time.
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How To Avoid Common Self Hypnosis Mistakes

When you're first staring out with self hypnosis, as with anything, there are going to be some hiccups before you become completely proficient at the practice. Here are some of the most common mistakes beginners make with self hypnosis, so that you know what to avoid.

1. Not really believing that they can be hypnotized - Ask yourself: Do you believe you can be hypnotized? Do you actually want to be hypnotized? Do you want to do this to yourself? If those weren't all genuine yeses, you will fail at self-hypnosis. And you will keep failing until you eliminate those mental blocks. A lot of people carry around such things, so you wouldn't be alone... but then, a lot of people can't self-hypnotize. And you obviously have an interest in that, or you wouldn't be reading this article.
2. Wanting a quick fix and instant results - Hypnosis is not a magic bullet. When doing anything new, there is a gradual

process your mind must go through in order to believe that it will truly work. When learning a skill such as self-hypnosis, a lack of experience coupled with impatience equals all but guaranteed failure. So take your time, when dealing with your most potent and difficult-to-reach issues. 3. An inability to relax - Relaxing is actually hard work if you're not used to it. A lot of people think that relaxation is just something one slides into, but a lot of people can't even sit still long enough to watch a television program for half an hour or so. Every commercial break, they're up getting a snack, going to the bathroom, walking in some random direction. To sustain a hypnotic state, one must be relaxed, which means a quiet mind and a quiet body. Meditation might be the hardest exercise most people ever do, but it is critical to learning self-hypnosis properly. 4. Being insufficiently prepared - Those who do not take the time to learn proper self-hypnosis, and thus consider it unworthy of preparation, are setting themselves up to fail. It's also important to prepare your suggestions before you even start inducing self hypnosis. Whatever you do, don't try to just make them up as you go along. Otherwise they won't work very well. 5. Using ineffective hypnotic suggestions - Speaking of suggestions, there's a saying in hacker culture that goes, "Garbage in, garbage out." No matter how effectively you practice a bad idea, it is still a bad idea. Give yourself specific commands, and phrase your hypnotic suggestions carefully, so as to form them correctly and you will get results. Remember, your subconscious needs the right cues, if it's going to change your behaviors.

Author Resource:- To help you get the knack of self hypnosis, you might like to use guided hypnosis recordings. Pop over to http://www.yourmindzone.com/free.htmlto download your free self hypnosis MP3.

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