This if from Keith Livingston's site, Hypnosis Now!:
"Here's a self-hypnosis technique adapted from a Betty Erickson technique. Betty Erickson is the wife of the late Dr. Milton H. Erickson. I've found it very useful and easy to do.
This self hypnosis technique is unique in the it offers a pre-hypnotic suggestion. In other words, you tell yourself what you want to accomplish before you go into the self-induced trance.
The External/Internal Self Hypnosis Technique (Betty Erickson's)
Get Comfortable - Look forward, breathe slowly and easily, relax.
State Your Goal - Tell yourself your purpose in going into self hypnosis. "I am going into a trance for the purpose of _____________ . (Filling in the blank with what you want to achieve.)
During this self-hypnosis session my unconscious mind will make the adjustments so that _____________ (Filling in the blank with what you want to achieve) occurs naturally and easily.
How To Feel Afterward - Tell yourself how you want to feel when you complete the process and how long you wish to be in a trance, "In twenty minutes, I'm going to feel __________".
The Induction - Notice three things (one at a time) that you see.
Go slowly, look at each one for a moment. Now pay attention to your auditory channel and notice, one by one, three things that you hear.
Next, become aware of your feelings - notice three sensations.
Go slowly from one to the next. You can use sensations that normally are outside of your awareness, such as the temperature of your ankle, the feeling of the bottom of your feet, the weight of some piece of clothing, etc.
Continue the process using two things you see, then two sounds and then two feelings.
Now one visual (see), one auditory (hear) and one kinesthetic (feel).
Close your eyes. Picture something. You can make an image up or just let one happen.
Pause and "imagine" a sound.
Next, imagine a feeling.
Repeat the process with two images, then two sounds, then two feelings.
Repeat using three images, sounds and feelings.
If you don't get all the way through, relax. In fact, it's a sign that you've gone deep enough if you lose track of where you are in the process.
Just let your mind wander where it will and trust that your unconscious is carrying out the suggestions you gave it.
Allow yourself to come out of trance whenever it feels appropriate. You'll often find that you come out very near the time you suggested."
Are you ready to create positive lasting change in your life, starting right now?
Tuesday, July 29, 2008
Tuesday, July 15, 2008
How Exactly Does Self-Hypnosis Work?
Here is some great information from Dr. Alman's Self-Hypnosis site:
"For over 30 years, hundreds of thousands of people around the world have been using Dr. Alman's Self-Hypnosis techniques to quickly and easily overcome addictions, end pain, rapidly lose weight (and keep it off), achieve their true potential and dramatically improve their lives!
Keep in mind, this is an eyes-closed system because first things happen on the inside and then they happen on the outside.
Self-hypnosis can be broken down to 5 key areas:
Mental imagery or Visualization
Concentrated attention
Relaxation
Meditation
Subconscious exploration
1) Mental imagery is very powerful, especially when the imagination is allowed to take over in a state of focused attention such as self-hypnosis. For example, if a person is obese or overweight, envisioning a thinner self would be the first step towards making that vision a reality. Until a person can allow themselves to envision being thinner, the motivation to take action will not happen. Another example of mental imagery would be to imagine rain softly washing away pain, stress and self-doubts. I think you get the idea…your imagination is a powerful tool when you know how to use it. Self-hypnosis will allow you to do just that.
2) Self-hypnosis can also allow you to achieve a state of concentrated attention. By focusing on ideas and thoughts that are compatible with what you would like to experience and achieve, the mind is more open to accepting the desired outcome. Self-hypnosis allows you to block out the outside influences and focus specifically on the desired outcome. But keep in mind, no one is forcing you to think a certain way or do anything against your will....it's all about you being in control, molding and shaping the life you desire, by focusing attention to bring about the outcome YOU desire.
3) Self-Hypnosis allows you to fully and completely relax. We live in a go-go, hurry up world. Many of us lack focus and aren't even sure how to relax. My self-hypnosis techniques encourage "true" relaxation through voice and visualization. When you learn to truly relax, the mind/body connection can be made - which creates an open window for change and progress in your life.
4) Self-hypnosis allows you to reach a state of deep meditation. When you achieve this peaceful state, your mind is more open to receiving positive influence and allows you to delve deep inside your subconscious to address the issues that are holding you back and creating problems in your life.
Reaching this deep meditative state each day opens up a window in your nervous system that allows better communication between the left and right hemispheres of the brain. When this connection happens, the brain increases production of beneficial brain chemicals, including endorphins — the "happy chemicals" in the brain. The release of these chemicals through practices such as self-hypnosis has been shown to slow aging and improve overall well-being.
Without this open communication that is achieved through self-hypnosis, your entire body gets caught up and even overwhelmed by the stresses and chaos of your hectic lifestyle. Think about it…you get hit with stress from your job, family, health issues, financial concerns... the list goes on. To deal with this emotional and mental overload we often turn to coping mechanisms such as over-eating, smoking, anxiety, sleeplessness, anger, depression, or worse.
5) Self-hypnosis can be used for subconscious exploration, allowing you a better understanding of the "why's" regarding your unwanted actions or habits. This also allows us to identify whether past events or experiences are associated with causing the problem. Self-hypnosis allows you to bypass your critical conscious mind (the self-defeating thoughts and actions that keep you from doing what you know to be in your best interest) and tap directly into your subconscious to get to the root cause of the problem and therefore resolve the issue."
"For over 30 years, hundreds of thousands of people around the world have been using Dr. Alman's Self-Hypnosis techniques to quickly and easily overcome addictions, end pain, rapidly lose weight (and keep it off), achieve their true potential and dramatically improve their lives!
Keep in mind, this is an eyes-closed system because first things happen on the inside and then they happen on the outside.
Self-hypnosis can be broken down to 5 key areas:
Mental imagery or Visualization
Concentrated attention
Relaxation
Meditation
Subconscious exploration
1) Mental imagery is very powerful, especially when the imagination is allowed to take over in a state of focused attention such as self-hypnosis. For example, if a person is obese or overweight, envisioning a thinner self would be the first step towards making that vision a reality. Until a person can allow themselves to envision being thinner, the motivation to take action will not happen. Another example of mental imagery would be to imagine rain softly washing away pain, stress and self-doubts. I think you get the idea…your imagination is a powerful tool when you know how to use it. Self-hypnosis will allow you to do just that.
2) Self-hypnosis can also allow you to achieve a state of concentrated attention. By focusing on ideas and thoughts that are compatible with what you would like to experience and achieve, the mind is more open to accepting the desired outcome. Self-hypnosis allows you to block out the outside influences and focus specifically on the desired outcome. But keep in mind, no one is forcing you to think a certain way or do anything against your will....it's all about you being in control, molding and shaping the life you desire, by focusing attention to bring about the outcome YOU desire.
3) Self-Hypnosis allows you to fully and completely relax. We live in a go-go, hurry up world. Many of us lack focus and aren't even sure how to relax. My self-hypnosis techniques encourage "true" relaxation through voice and visualization. When you learn to truly relax, the mind/body connection can be made - which creates an open window for change and progress in your life.
4) Self-hypnosis allows you to reach a state of deep meditation. When you achieve this peaceful state, your mind is more open to receiving positive influence and allows you to delve deep inside your subconscious to address the issues that are holding you back and creating problems in your life.
Reaching this deep meditative state each day opens up a window in your nervous system that allows better communication between the left and right hemispheres of the brain. When this connection happens, the brain increases production of beneficial brain chemicals, including endorphins — the "happy chemicals" in the brain. The release of these chemicals through practices such as self-hypnosis has been shown to slow aging and improve overall well-being.
Without this open communication that is achieved through self-hypnosis, your entire body gets caught up and even overwhelmed by the stresses and chaos of your hectic lifestyle. Think about it…you get hit with stress from your job, family, health issues, financial concerns... the list goes on. To deal with this emotional and mental overload we often turn to coping mechanisms such as over-eating, smoking, anxiety, sleeplessness, anger, depression, or worse.
5) Self-hypnosis can be used for subconscious exploration, allowing you a better understanding of the "why's" regarding your unwanted actions or habits. This also allows us to identify whether past events or experiences are associated with causing the problem. Self-hypnosis allows you to bypass your critical conscious mind (the self-defeating thoughts and actions that keep you from doing what you know to be in your best interest) and tap directly into your subconscious to get to the root cause of the problem and therefore resolve the issue."
The Science Behind Self-Hypnosis
More information from Dr. Alman's Self-Hypnosis site:
"Everyone has a deeper mind than their everyday conscious part of the mind that plays the largest role in determining your conscious (everyday) behavior. If you have ever wondered why you can't seem to quit smoking, stop overeating, or achieve your biggest goals? The answers are 100% available in you at your deeper, and always available, levels of awareness.
Research has revealed that the mind operates on both a conscious (or real-time) level and a deeper sub-conscious level. The sub-conscious mind affects your conscious thoughts, actions, and emotions-but it is rarely accessible by your conscious mind. In other words, your conscious mind may "justify" certain behaviors but it cannot get to the actual root cause of that justification, your true personal needs and your own best resolutions.
...
Another way to explain this is to think of your mind as a computer. There are a set of "core commands" that are "hard-wired" into the subconscious part of your mind. Just like a computer, your conscious choices and actions cannot change unless you change your "core commands", or subconscious (software) part of your mind. Using self-hypnosis, you will "re-write" your subconscious and alter your conscious actions so you will finally attain your true potential.
No Smoke and Mirrors... Just the Power of the Mind
Hypnosis isn't some sort of mystical, smoke and mirrors approach and the science behind why self-hypnosis works is quite simple.
During hypnosis a person's heart rate and respiration may slow down, but this is due to the relaxation involved in the hypnotism process, not the hypnotic state itself. However, change does occur in the actual ... electrical activity of the brain. EEG research shows that that brain produces different brain waves and rhythms depending on a person's mental state. For example, deep sleep has a different rhythm than dreaming and a person who is fully awake has a different rhythm than someone totally relaxed.
The four categories of brain wave patterns are: Beta, Alpha, Theta and Delta. When it comes to brain waves speed is the thing that determines your state of mind, and in this case faster isn't better. You need to learn how to slow brain waves...here's why...
Beta patterns are the fastest brain waves, and are associated with normal alertness and concentration. However, this stage is also where you experience feelings of stress, anxiety and the flight or fight responses.
When you learn to relax and calm yourself you can move your brain into Alpha patterns, which is the pre-sleep, twilight stage where you have access to your subconscious. In this stage serotonin production increases, allowing more relaxation, focus and learning and heightened levels of awareness.
Theta is your dream state and the stage where you have the most potential for behavioral change. In this stage we are open to heightened levels of learning, memory and creativity- basically an open hallway to your subconscious mind and true healing. You can see why the Theta stage is so beneficial and also why we would want to have the ability to tap into the power of this stage.
Delta are your intuitive and healing brainwaves. This is deep, dreamless sleep and where human growth hormone is released, a natural anti-ageing hormone.
Why Care About The Speed Of Your Brainwaves?
If you are hovering in Beta all of the time you never open your mind to it's full healing potential. Relaxation cannot be achieved and a "wall" is always between you and where you want to be.
Self-Hypnosis allows you direct access to the slower brain stages so that you can over-come behaviors that are holding you back and give yourself a chance to heal and improve your life.
By using self-hypnosis to control brainwaves you can improve overall well-being.
Researchers Elmer and Alyce Green show in their book, "Beyond Biofeedback" that persons experiencing enhanced Theta waves have "life-altering insights leading to deep feelings of psychological well-being."
Slow Aging...A study conducted by Dr Giampapa, the ex-President of the American Board of Anti-Aging Medicine, revealed the alpha, theta and delta brainwave patterns affect the production of cortisol, DHEA and melatonin --- three hormones important for increased longevity and well-being.
Become a "super-learner"...Bulgarian psychiatrist Georgi Lozanov combined guided relaxation and "synchronized rhythms" to create Alpha brainwaves in his students. He found that subjects learned five times more information and remembered materials better in a given time that the "non-treatment" subjects.
Researcher and biofeedback expert Dr. Thomas Budzynski, describes Theta as: "A transition zone between wakefulness and sleep in which one can absorb new information in an uncritical, non-analytical fashion." He believes Theta brainwaves allow new information to pass directly to the right hemisphere of the brain, bypassing the "self-sabotaging filters" of the left brain.
Manage Pain...English pioneer, Dr. Margaret Patterson found that when the brains Alpha waves were stimulated the production of serotonin brought increased relaxation and pain reduction.
Recover from Addiction...In 1989 Doctors Eugene Peniston and Paul Kulkosky, at the University of Southern Colorado gave a group of alcoholics induced alpha and theta training. Their subjects had much faster recovery rates than a non-trained control group.
This information about the activity of subconscious mind is important because it shows us the patterns in the brain's cerebral cortex that occur during hypnosis. During hypnosis the activity in the left hemisphere of the brain (the self-sabotaging area) is reduced, while activity in the right hemisphere is increased. When left-hemisphere activity is reduced with hypnosis the conscious mind takes a back seat and allows the right-brain, or subconscious mind to take over.
Can you see the healing possibilities...the potential for change...that are at your fingertips when you are able to tap into the power that lies within your own subconscious?"
"Everyone has a deeper mind than their everyday conscious part of the mind that plays the largest role in determining your conscious (everyday) behavior. If you have ever wondered why you can't seem to quit smoking, stop overeating, or achieve your biggest goals? The answers are 100% available in you at your deeper, and always available, levels of awareness.
Research has revealed that the mind operates on both a conscious (or real-time) level and a deeper sub-conscious level. The sub-conscious mind affects your conscious thoughts, actions, and emotions-but it is rarely accessible by your conscious mind. In other words, your conscious mind may "justify" certain behaviors but it cannot get to the actual root cause of that justification, your true personal needs and your own best resolutions.
...
Another way to explain this is to think of your mind as a computer. There are a set of "core commands" that are "hard-wired" into the subconscious part of your mind. Just like a computer, your conscious choices and actions cannot change unless you change your "core commands", or subconscious (software) part of your mind. Using self-hypnosis, you will "re-write" your subconscious and alter your conscious actions so you will finally attain your true potential.
No Smoke and Mirrors... Just the Power of the Mind
Hypnosis isn't some sort of mystical, smoke and mirrors approach and the science behind why self-hypnosis works is quite simple.
During hypnosis a person's heart rate and respiration may slow down, but this is due to the relaxation involved in the hypnotism process, not the hypnotic state itself. However, change does occur in the actual ... electrical activity of the brain. EEG research shows that that brain produces different brain waves and rhythms depending on a person's mental state. For example, deep sleep has a different rhythm than dreaming and a person who is fully awake has a different rhythm than someone totally relaxed.
The four categories of brain wave patterns are: Beta, Alpha, Theta and Delta. When it comes to brain waves speed is the thing that determines your state of mind, and in this case faster isn't better. You need to learn how to slow brain waves...here's why...
Beta patterns are the fastest brain waves, and are associated with normal alertness and concentration. However, this stage is also where you experience feelings of stress, anxiety and the flight or fight responses.
When you learn to relax and calm yourself you can move your brain into Alpha patterns, which is the pre-sleep, twilight stage where you have access to your subconscious. In this stage serotonin production increases, allowing more relaxation, focus and learning and heightened levels of awareness.
Theta is your dream state and the stage where you have the most potential for behavioral change. In this stage we are open to heightened levels of learning, memory and creativity- basically an open hallway to your subconscious mind and true healing. You can see why the Theta stage is so beneficial and also why we would want to have the ability to tap into the power of this stage.
Delta are your intuitive and healing brainwaves. This is deep, dreamless sleep and where human growth hormone is released, a natural anti-ageing hormone.
Why Care About The Speed Of Your Brainwaves?
If you are hovering in Beta all of the time you never open your mind to it's full healing potential. Relaxation cannot be achieved and a "wall" is always between you and where you want to be.
Self-Hypnosis allows you direct access to the slower brain stages so that you can over-come behaviors that are holding you back and give yourself a chance to heal and improve your life.
By using self-hypnosis to control brainwaves you can improve overall well-being.
Researchers Elmer and Alyce Green show in their book, "Beyond Biofeedback" that persons experiencing enhanced Theta waves have "life-altering insights leading to deep feelings of psychological well-being."
Slow Aging...A study conducted by Dr Giampapa, the ex-President of the American Board of Anti-Aging Medicine, revealed the alpha, theta and delta brainwave patterns affect the production of cortisol, DHEA and melatonin --- three hormones important for increased longevity and well-being.
Become a "super-learner"...Bulgarian psychiatrist Georgi Lozanov combined guided relaxation and "synchronized rhythms" to create Alpha brainwaves in his students. He found that subjects learned five times more information and remembered materials better in a given time that the "non-treatment" subjects.
Researcher and biofeedback expert Dr. Thomas Budzynski, describes Theta as: "A transition zone between wakefulness and sleep in which one can absorb new information in an uncritical, non-analytical fashion." He believes Theta brainwaves allow new information to pass directly to the right hemisphere of the brain, bypassing the "self-sabotaging filters" of the left brain.
Manage Pain...English pioneer, Dr. Margaret Patterson found that when the brains Alpha waves were stimulated the production of serotonin brought increased relaxation and pain reduction.
Recover from Addiction...In 1989 Doctors Eugene Peniston and Paul Kulkosky, at the University of Southern Colorado gave a group of alcoholics induced alpha and theta training. Their subjects had much faster recovery rates than a non-trained control group.
This information about the activity of subconscious mind is important because it shows us the patterns in the brain's cerebral cortex that occur during hypnosis. During hypnosis the activity in the left hemisphere of the brain (the self-sabotaging area) is reduced, while activity in the right hemisphere is increased. When left-hemisphere activity is reduced with hypnosis the conscious mind takes a back seat and allows the right-brain, or subconscious mind to take over.
Can you see the healing possibilities...the potential for change...that are at your fingertips when you are able to tap into the power that lies within your own subconscious?"
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