3 Simple Steps to Success through Self Hypnosis

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1 3 Simple Steps to Success through Self Hypnosis Ferguson and Associates Hypnotherapy All Rights Reserved (636)

2 What is Hypnosis and How to Use It What is Hypnosis; What can you achieve in Alpha: Self- hypnosis is simply a tool 3 Steps: 2

3 The difference between Your Conscious and Subconscious Subconscious Mind Global View Interprets/speaks through symbols Runs 80% of daily activities through habits/patterns Stores Emotions & Beliefs Creativity Inspiration Problem Solving Cannot remove something without creating its replacement or it will create by default Does not understand contractions used in language (no symbols for these) Black & White thinking Brings into physical reality what we focus on Home of Beliefs Storehouse of all experiences through life, i.e. memories, recall applications (for test taking) Self view Conscious Mind Self View Communicates through language Runs 20% of activities that need awareness and input Analyzes/ Critical Judgments/Decisions Decides what is right or wrong Sets limits Decides what is possible Must choose what replacement is, so that it supports the end result Only capable of one task at a time Can see/understand gray areas Chooses what to focus on Ability to consciously choose new beliefs Will focus on past unless trained to stay in present 3

4 The difference between Professional & Personal use of Hypnosis techniques: Certified Hypnotist Body Scan; used to induce relaxation Over 80% of clients will enter hypnosis in this step Induction; guided imagery that invokes an alpha brain wave state (hypnosis) Deepener; allows the client to enter a deeper state of hypnosis Test and Convincer; allows Certified Hypnotist to ascertain level of hypnosis in client and Client also becomes aware a hypnotic state is occurring Hypnotic Prescription; guided imagery to invoke desired changes Post Hypnotic Suggestion; triggers that will reinforce the Hypnotic Prescription Exit; bring client to an aware state Personal Use Body Scan/Induction and Deepener combined. Not needed in most cases except for pain management Hypnotic Prescription and Post Hypnotic Suggestions Combined Exit is the same Step 1: Body Scan/Induction/Deepener 4

5 Dr. FLOWERS PROGRESSIVE RELAXATION INDUCTION for Self Hypnosis Now I close my eyes and relax. Just for a moment, imagine all the muscles in my body letting go. Taking a deep breath. That's good! Exhaling now, and taking another deep breath. Each time that I breathe from here on in, I imagine my breath spreading relaxation throughout my body. So feel that relaxation as I breathe. Relax all the muscles around my face for a moment. Relax the top of my head - forehead - eyebrows - eyelids, cheeks, nose, and mouth. Just relaxing. Relax my chin and jaw muscles. Allow all those muscles in my face to just let go. Now my neck relaxes, right through to my shoulders. Feeling my shoulders relaxing completely. It feels so good to do that. Allowing my arms to relax now upper arms - elbows - forearms. Relax my wrists -hands. Even my fingers relax and let go. Breathing comfortably. Feel the rhythm of my breathing. Allow my chest muscles to relax completely. Right down through to my stomach. Now allowing my back muscle to relax. Those large muscles in the upper part of my back. Right down into my lower back. Just let go. Let go completely. (continues on next page) My hips- especially my legs- thighs knees calves- ankles. My feet, and even my toes. Just allowing those muscles to relax completely as I begin to drift into a very deep, relaxed state. Letting myself go. Letting my mind and body become one. Feeling good. Feeling so good now. (continued on next page) 5

6 Dr. FLOWERS PROGRESSIVE RELAXATION INDUCTION for Self Hypnosis Continued Going into hypnosis is very natural and in a moment I'm going to count from 1 to 20. On each count I can allow myself to drift further into hypnosis at a natural pace. But first I imagine a cloud snuggling up to my body in the shape of a chair. It is a very comfortable cloud because it is my personal cloud. Notice how it snuggles up to my body. Now it is going to take me to a very, very beautiful place. A special place in my life. A very comfortable place. A place where I m happy. A place where I feel good. A place where I look good. Allowing this cloud now to just snuggle up to my body and to take me to my special place - where I m happy, relaxed, and very calm deeper and deeper now all the way down deep letting go just letting go now Deeper and deeper letting go now, all the way down deep now deeper and deeper just letting go now deeper and deeper. 19. And finally, 20 - deep, deep, deep hypnosis. My mind is now very relaxed and open to receive the helpful and beneficial suggestions I'm about to give to myself. 6

7 Self-Hypnosis Step 2; Hypnotic Prescription and Post Hypnotic Suggestions Learning Modality Guided Imagery and Visualization Post Hypnotic Suggestions 7

8 Confidence Script for Self Hypnosis It's now time to empower myself to achieve, to do and be all the things I am meant to do in this life. So many people want to change the world, but only a few are willing to change their own minds. I m part of this few. Because I know that in order to have more self-confidence, self-esteem and empowerment, I must first start by erasing any negative thoughts, any negative labels that others, and I, myself, may have tried to attach to me...labels that may have read, "I m not good enough," "I m lazy," I m not worthy or "I have to struggle." It's time to wipe off all of those uncomfortable labels I've been given in the past, once and for all. So, I now picture, imagine, see in my mind s eye, a chalkboard. See those negative labels on that chalkboard. Now in my mind's eye, I erase each one, wiping it away, it has no meaning for me anymore, none at all. That s right, all of those negative images, and labels are gone. Now the chalkboard is blank. I realize that those negative ideas have been clouding my view of who I am, and who I want to be, my authentic self. I pick up the chalk now and I write the words that describe who I really am on that board. I write things like; confident...valuable...important...capable...skilled loved and admired. Now I write other words that I think of to describe myself. Take a moment now. Look at those words, seeing them clearly. [Pause] Now I see myself standing tall, proud of who I am. I picture, imagine, and think about seeing myself in a full-length mirror, admiring who I am; all of my qualities, talents, and skills. These are my true strengths; and these are what I am focusing my energy on here today. The true me! The authentic me! (continues) (continued on next page) 8

9 Confidence Script for Self Hypnosis Continued I will now approach problems with these thoughts, "I can do it," "I have the energy," "I am just right for the job," I can solve this." I am confident, capable, talented, and I have influence with others. I possess a new and healthy energy that helps me to accomplish all my goals. I look at life as an adventure! Every time I look at myself in the mirror, every time I see my reflection, I am reminded of my strengths, talents and abilities. Every time I see myself, I am reminded of how I use what is best about me to enhance my life and the lives of others. 9

10 Self- Hypnosis Step 3; Exit Reinforcement Slow and easy The few minutes afterwards 10

11 SELF-HYPNOSIS EXIT In just a moment I m going to count from 5 down to 1. As I count, I will begin to feel wonderful. All of the suggestions and instructions will begin to work for me now. FIVE, I am feeling very well. I know that I can do anything that I set my mind to. I am now becoming more aware of the outside sounds and noises. FOUR, slowly and gradually some of the feelings are coming back into my feet and legs. I am taking control of my own life. I am a winner. THREE, becoming more and more aware of everything around me. Becoming more and more aware of my own abilities and talents. TWO, coming all the way back to an alert state where I am the master of my own destiny. Feeling good, refreshed and confident. ONE, at my own pace, as I am ready, take in a deep, deep breath and allow my eyes to open. Allow them to open easily, there is no need to rush. OR If you plan to use self-hypnosis at the end of your day, we suggest that you do the following. Sit up in bed with your back supported with pillows. You may want to be dressed in your usual manner as if you are getting ready for sleep. As I exhale each breath, I am getting ready for the most comfortable and restful nights sleep that I have ever experienced. My sleep will be deep and restful, undisturbed throughout the night. I will awaken refreshed and invigorated, ready for my day. This new sleep routine is a cycle of progress that can and will work for me now. Now sleep, sleep, sleep. 11

12 Timelines 3 Days: 21 Days: 91 Days: 12

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