Self-hypnosis is a simple immersion technique. Self-hypnosis technique as a way to solve personal problems Methods of self-hypnosis

Suggestion, influence techniques, hypnosis are psychological techniques that are used to improve the quality of one's own life. Self-hypnosis and active self-hypnosis are used to get rid of addictions, to change thinking, to eliminate wrong attitudes.

Self-hypnosis can improve the quality of life

Concept definition

Hypnosis is a state in which a person is introduced, there is practically no awareness. If a person is not aware of the hypnotic influence, after leaving it, he cannot recognize his own thoughts and what was suggested to him.

Self-programming is one of the types of hypnosis, in which a person is engaged in self-suggestion. He is programmed to the mood he needs. You can learn and master this technique at home. A change in thinking, the correction of individual attitudes allow you to change what a person does not like about himself or in his lifestyle. Self-hypnosis must be learned gradually, studying the psychology of behavior and the consequences that occur after self-treatment with the help of hypnosis.

The essence of suggestion

Suggestion is the basis of hypnosis. This is the susceptibility that is responsible for the protection of the psyche: the more receptive a person is, the greater his suggestibility. Such a criterion determines the duration of the trance state (in which the main therapeutic activity of the method is carried out). Suggestion Guide:

• the suggestible must be ready for hypnosis, his mood, moral preparation are important;
• it is better not to use self-hypnosis in a complex psycho-emotional state or under the influence of spontaneous desire;
• for any impact on the psyche you need to prepare.

Suggestibility depends on the choice of hypnosis method: such a technique is selected individually. Personal skepticism can reduce the effectiveness of suggestion, so before the session you need to properly tune in.

You need to be ready for a change in behavior: if a person gets rid of bad habits or wrong attitudes, changes await him, for which he should prepare. After suggestion or hypnosis, excess stress will only hurt.

Main stages

To learn self-hypnosis on your own without outside help, you must follow the basic rules of technology. It is impossible for outsiders to interfere, especially in a state of trance. Random sounds can break the hypnotic state during the first trainings when a person learns to hold the trance state. During classes (when a person is introduced into hypnosis on their own), you should listen to your own body. Any negative reactions are a good reason to end the session.

Hypnosis consists of several states:

• trance;
• turning off consciousness;
• suggestion;
• exit from trance.

To learn self-hypnosis, systematicity is necessary: ​​each stage of hypnosis must be mastered, its nature and mechanism of work must be understood. By changing consciousness, you can decide how effective the autosuggestion technique is.

Suggestion and exit from a trance are the two main and final stages. It is important not to harm your own psyche: each suggestion is a great responsibility to yourself.

Trance and turning off consciousness - stages of self-hypnosis

Characteristics of the trance state

A trance state is an unconscious state when external stimuli are turned off. A person under hypnosis is in a state between sleep and wakefulness. The role of consciousness in such a process is minimal: suggested information is difficult to distinguish from ideas and thoughts that have appeared naturally. For the hypnotized person himself, such a state is natural, he does not feel discomfort or fear.

Consciousness does not have questions or doubts: in a trance you can wean yourself from smoking, from addiction to alcohol or drugs. Without the participation of consciousness, it is easier to reconfigure the thinking of the individual, this is the main difference between hypnotherapy and psychotherapy.

After a trance session, a person cannot remember what happened to him in this state. For him, the entire session is painless. Changed thinking manifests itself immediately: behavior, habits and principles change.

The concept of self-hypnosis

Learning self-hypnosis begins with proper relaxation. Experienced hypnotists recommend treating technique as an opportunity to observe yourself; during self-hypnosis, you must behave like an observer.

According to the general definition, self-hypnosis (self-hypnosis) is the ability to plunge into a hypnotic state without the help of strangers. Active self-hypnosis is carried out only after a long practice.

Method capabilities

How will self-hypnosis help? This is a technique for beginners: an aid in the restructuring of thinking. Some people help themselves get rid of repressed fears, while others get rid of fatigue with the help of meditation with elements of self-hypnosis. Such auto-training will help:

• cope with prolonged stress;
• improve health;
• adjust sleep patterns;
• master the technique of proper rest;
• cope with mental disorders, with nervous strain;
• get rid of addictions (smoking, alcoholism, gambling and drug addiction);
• reduce weight;
• survive crises (monetary, depressive states);
• learn to believe in yourself, increase self-esteem;
• build relationships with family and colleagues;
• develop hidden abilities;
• get a positive mindset.

The more subconscious wrong attitudes, the more a person is afraid. It is difficult for him to understand himself and find his place in society. Self-hypnosis and introspection will increase self-esteem.

Self-hypnosis treatment is effective: a person learns to live without addictions. Treatment takes place in comfortable conditions and avoids long rehabilitation.

Self-hypnosis helps you learn how to relax

crisis situations

Self-hypnosis is the foundation of self-hypnosis. This is a direct process of introducing information into the brain that will transform life. Self-hypnosis does not harm and does not cause mental disorders. This technique is used in crisis situations when a person is experiencing a difficult psycho-emotional state. With the help of this technique, all resources, all abilities that will help overcome the crisis situation are activated.

After entering a trance, you can focus on one task. In this state, it is easier to conduct self-analysis, to consider the current situation from a different angle.

Self-hypnosis is used before important events, if a person is sure that he will experience severe stress and excitement.

Problems with the psyche and physiology

Mental problems are not eliminated overnight. The more a person works on himself, the faster he is cleared of obsessive thoughts. Self-hypnosis is used to eliminate self-doubt, to improve working capacity (with chronic fatigue).

Self hypnosis helps in getting the right momentum or motivation. A person is tuned in to victory or receives a large boost of energy for further action. For creative individuals, self-hypnosis enhances creativity, allows you to escape from everyday problems and concentrate on self-realization.

Self Hypnosis Can Awaken Motivation

chronic diseases

Active self-hypnosis strengthens the body's defense mechanisms. Psychosomatics (psychological factors cause physiological symptoms) are treated with the help of self-hypnosis, but only in cases where a person is ready for change. If phobias are a defensive reaction, then it is impossible to get rid of them without treating the root cause of the repressed fear.

Psychosomatic and chronic diseases constantly weaken the immune system. Psychological and neurological pathologies are dangerous for adults and children. The longer they act on the body, the harder it is to get rid of them. Regular use of self-hypnosis will help get rid of chronic diseases and improve the overall well-being of the patient.

Fundamentals of self-hypnosis

Self-hypnosis has a simple technique: these are successive steps that need to be remembered. To achieve a good result requires systematic and methodical. Stages of self-hypnosis:

• decision-making;
• relaxation;
• putting oneself into a trance;
• suggestion of a therapeutic (treatment) program;
• exit from a trance state.

So that a person does not forget the technique, each of its stages is constantly repeated. Full immersion requires dedication, you cannot treat self-hypnosis without complete trust.

Additionally, during hypnosis, sound or color techniques are used. These are auxiliary tools for deep immersion, when the subconscious perceives new installations better.

First session

The technique is simple: a person analyzes his own state and possible solutions to the problem. If there is no other way out, hypnosis is used.

You can not make a diagnosis without consulting a specialist. If there is a problem, you should consult with a doctor of the desired specialization. Self-medication, even with the help of hypnosis, does not harm if the patient knows about the state of his own body. Psychoses are contraindicated for deep immersion: hypnotherapy is used only by a doctor, otherwise you can harm the patient.

Muscle relaxation

If the decision is made, the person must tune in. He is confident in the chosen method of treatment, collected and concentrated. The responsibility for self-hypnosis lies with the patient, so doubts are not allowed. It is important to learn how to relax properly. Neuromuscular relaxation is based on the maximum relaxation of all muscles.

If complete relaxation is needed for deep self-hypnosis, one of the methods is used for relaxation: the Jacobson relaxation technique is useful before self-hypnosis.

It is based on the concentration of attention: at the first stage of relaxation, you need to strain all the muscles as much as possible and only after feeling them, relax. The exercise is carried out sequentially in 2-3 stages. Tension and relaxation begin with the upper limbs and end with the legs. During the first approach, muscle tension takes 2-3 seconds, then the exercise time increases. The technique is carried out until the moment of complete relaxation of the muscles of the whole body.

The state of self-hypnosis

Self-hypnosis training is concentrated around one stage - the introduction of a person into a trance state. Without it, it will not be possible to inspire the correct installation. Before the session, you need to find a comfortable, quiet place. It's better to be completely alone.

Self-hypnosis consists of 4 stages: at each stage, a person controls his own body and mind. The first stage of hypnosis, which puts a person into a trance, is called "closing the eyes" - it allows you to be in a state of half sleep.

The first stage is the most responsible. It depends on how quickly a person enters a trance. To himself, he says "one" and gives the command to his body to calm down. He imagines how his eyelids become heavy, all thoughts focus only on this process. This state needs to be felt, nothing else to think about.

The phrase about heavy eyelids is repeated until there are no other extraneous thoughts left. When the physical sensation of heavy eyelids appears, hypnosis begins to work, suggestibility is good, and self-hypnosis can be continued.

The first stage is the most responsible: a person enters a trance

Second phase

At the second stage of self-hypnosis, you need to say "two" (reporting in the stages of the technique helps to concentrate). To himself, the hypnotist repeats the phrase that the eyes are not just heavy, they themselves want to close. The eyes should be open unless there is a desire to close them. The phrase is repeated until there is a desire to lower the eyelids.

The second stage takes most of the time. It is a complex process where the hypnotist must succumb to physiological needs. If he succeeds in making his eyes close by thought, auto-suggestion will be successful.

Third stage

Command "three" allows you to go to the third stage of self-hypnosis. The hypnotist thinks to himself that his eyes are so heavy that they cannot open even with a strong desire. He needs to experience this state where the eyes and eyelids are out of control. The main thought of the third stage needs energy, otherwise the trance state will quickly leave.

Checking if hypnosis works or not is easy. If attempts to open the eyes were successful, the trance could not be achieved.

If the eyelids remain motionless, self-hypnosis works. The effectiveness depends on the concentration of attention: the less extraneous thoughts remain in the head, the easier it is to turn off the mind.

Concentration of attention is a special skill, without which self-hypnosis cannot be learned. From the first time to reach the third stage is very difficult. The hypnotist gains patience and repeats the first two stages until the body gets used to the commands and begins to obey.

Without the ability to concentrate, you cannot learn self-hypnosis

Fourth stage

The fourth stage is acceleration. It consists in repeating the simplest scheme of self-hypnosis:

1. The first stage begins with the thought of growing heavy eyelids. It is repeated until they become heavy.
2. At the expense of "two" the thought is repeated, but only once.
3. When the eyes close themselves, you need to say "three" and repeat the thought.
4. Open the eyelids on the command "open".
5. All stages are repeated, but without counting. You can think about the order of the stages to yourself, but do not say any words. Thoughts are repeated once for each stage. The more practice, the easier all stages of self-hypnosis are given.

Only long practice allows you to achieve a deep hypnotic trance. Having reached it, you can use autosuggestion.

Assimilation of the program

The verbal formula allows you to reach the final goal. This is an installation, a kind of program that you need to inspire yourself. Before entering a trance, you should create a figurative plot: it should be simple, clear and structured.

During the presentation of the scenario, extraneous thoughts arise, random images, distracting observations. It is a residual phenomenon of consciousness that resists. Every time the image begins to blur or leave (slip away in random thoughts), it must be returned. Individual images can be used each time during the practice of self-hypnosis.

healing images

If auto-suggestion is used to fight diseases, during the trance one should imagine the diseased parts of the skin and the medicines that are applied to them. It is necessary to imagine that medical dressings or ointments immediately help - the pain and itching go away.

When the bandage is mentally removed, the skin remains intact and healthy. Such an image will allow you to quickly recover from diseases.

Images of the past have a positive effect, these are experienced moments associated with recovery or healing. Images, supported by emotion, help to quickly perceive self-hypnosis.

inspired dreams

Sleep disorders are difficult to cure. Psychoanalysis and hypnotherapy are used to help the patient. At its core, dreams are the result of the work of the unconscious part of the mind. A person can control dreams: for this, unnecessary images that cause anxiety and nervous breakdown are erased, and new ones are recorded that bring joy and peace.

To form useful dreams, a person influences himself: he rewrites dreams, leaving only good associations in the subconscious after them. For such manipulations, short images are needed, and long images are used in cases where a complex problem needs to be overcome.

Fighting Anxiety

The wording “anxiety is not terrible for me” allows you to reduce stress. This is a useful phrase that is used to treat people with anxious, obsessive thoughts. You can practice the image against anxiety as often as a person can afford. The image allows you to calm down, get rid of internal tension.

Images can be linked to actions. For calming, one of the breathing exercises is used, which allow you to calm down in any place and under any conditions. Long images or attitudes are needed if prolonged stress is caused by repressed fears: each cause of nervous tension is gradually destroyed.

Getting out of a hypnotic state

If the hypnotist was able to quickly put himself into a trance and give the installation, you should also quickly bring yourself out of hypnosis. You can end the session only after a complete repetition of the installation or image, you cannot cut off the installation, otherwise it will not work correctly. To enter a trance (behave normally in a trance) and get out of it, only one phrase is needed - a signal to end hypnosis. The hypnotist makes his own eyes open. The phrase "unwind" signals the end of the trance.

It will take a few minutes to get out of the trance: no need to be afraid of a long awakening. The brain returns to its usual mode, at the same time awareness comes.

If a person falls asleep during hypnosis, do not be afraid. This is the body's normal response to relaxation. After a hypnosis session, you can relax, take a breath.

After sleep or deep trance, a person recovers within half an hour. The recovery period also needs to be planned so as not to rush through business while half asleep. Methodology, composure and concentration of attention will help to use self-hypnosis for your own purposes without harm to health.

Self-hypnosis is the process of a person carrying out the required suggestion independently in a state of hypnotic trance, immersion into which takes place without the participation of a hypnotist using specially developed techniques. Self-hypnosis is an effective procedure that allows a person to renounce the vanity of being and get rid of psycho-emotional stress.

About autogenic training. What is self-hypnosis?

Do you know what a spasm is? This is the main cause of premature death of people on planet Earth. Hypertension, angina pectoris, ischemic disease are spasms of the cardiovascular system. Gastritis, ulcers are spasms of the digestive tract. Headache, migraine, bronchial asthma, neurodermatitis, diabetes, hyperthyroidism, fibroids...

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Unexpected life situations in every normal person cause a state of increased combat readiness of the whole organism. Doctors call this condition mental stress. The thing itself is a normal thing, but it is very similar to testing a pipeline under increased pressure: "where it is thin, it breaks there." That is why mental stress in weakened or worn out people often leads to unconscious muscle spasms that impair the blood supply to certain internal organs. This feature was noticed by Sechenov, who wrote about the direct connection between the activity of the psyche and muscle tension.

Autogenic training is the process of developing skills to neutralize this connection, or, in simple terms, learning the art of instant relaxation.

So, we need to see the link that connects thought and action. It turns out that this role is played by our emotions. Actually, the psychological tension that we talked about above is such a big emotion that it does not fit in the body. In a normal situation, it is like a fire in the hearth. The warmed mind receives the tone, modality and direction of thoughts, forms them into motor commands that are correct from the point of view of the instinct of self-preservation. In a hypertrophied state, emotion seems to jump over the mind, trying to directly control the muscles of a person. Fire! People, when engulfed in this state, step out of windows. The auto-training procedure is designed to teach you to instantly curb the emotional tsunami that is ready to fall on you, not allowing the purring light to turn into a growling flame. In addition, the "urban jungle", which is an aggressive environment for any normal psyche, requires protective equipment. Any "second nature" implies a "second man", which differs from the first, that is, natural, by additional adaptations. One of them is self-training. When a person is physically relaxed, the body receives additional resources for recovery, and when he knows how to become a "vegetable", he transfers his psyche and idiotic status, where it easily reboots, returning itself to "factory settings".

The first, and also the last question: is it possible to master the techniques of autogenic training on your own? Answer: everything is possible in this world, but there is a steady practice that people, before building bridges or flying into space, enter universities, where, under the guidance of a bunch of teachers, they build up the required competencies. The area of ​​the human psyche is the cosmos even cleaner than what we guess when we look at the stars. Here you have to be an astronaut, not a cowboy. And yet, there are those who want to master auto-training on their own.

Hypnotherapists have long grasped this feature of the effect of sound on our psyche. Due to the fact that in autogenic training you cannot use your own voice (the spoken text will always be the product of the activity of the left hemisphere responsible for semantics, and the purpose of autotraining is precisely to lull this hemisphere) they act as a loudspeaker. It will be easy for you to follow the commands you hear.

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How it's done?

❶ First things first, you need to think about the goal. You need an idea from which you want to act. The goal must necessarily lie somewhere beyond the limits of animal instincts, but at the same time it must represent the possibility of obtaining something. The main thing here is selfishness. Don't care at all. No excuse to anyone: I just want it.

❷ Internal dialogue: why waste energy? What will I get after auto-training? What will I lose if the goal is achieved?

❸ We fixate on the image of how I imagine myself. We play in my head seven situations where my new qualities are most clearly manifested. We remove the locks from the sheds where your feelings languish, because situations must be experienced in full. You may even have to get used to the role.

❹ If repeated testing in real life shows that your reactions have not changed, then you need to look for interference. It may be a forgotten psychotrauma, which must be treated with help.

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Audio recordings for the treatment of phobias and immersion in the ultra-deep stages of hypnosis.

“Tell me, please, where should I go from here?
- Where do you want to go? - answered the Cat.
- I don't care ... - said Alice.
“Then it doesn’t matter where you go,” said the Cat.
- ... just to get somewhere, - Alice explained.
“You’re bound to get somewhere,” said the Cat. “You just have to walk long enough.”

Somnambulism (deep stage of hypnosis) is such a mode of operation of the brain, in which all mental forces are subordinated to one idea or feeling. Amnesia (loss of memory) and hallucinations (with closed eyes) can be considered as the criterion for achieving this state.

For therapeutic purposes, "somnambulism light" is usually used - the middle stage of hypnosis (two points according to Katkov, the level of eyelid catalepsy in Elman's induction), but even this level of immersion will require you to be brave. It will be necessary to get rid of everyday fears about hypnosis (“they will turn into zombies, break the psyche”) and think about why the two-century practice of using hypnosis in medicine has not led to the licensing of hypnotherapy? Having answered this question in yourself, think about the purpose of immersing yourself in somnambulism. Do you want to get rid of a psychosomatic illness or just experience the feeling of hypnotic nirvana? Both are good, but in the first case, one must be prepared for the fact that familiar symptoms will appear at some stage. Do you want to get rid of them? Then, while listening to the recording, you will not only have to put up with them, but also hold on to and even savor them. This is necessary so that the process of therapy begins in the free layers of the psyche that you have opened.

Feel free to handle audio recordings. You can turn on any of them from the place where you can surrender to the surging experiences: and sob excitedly, and laugh convulsively, and fight in tantrums, and express thoughts aloud. You can use both tracks in turn, switching from the first to the second or vice versa as soon as there is any obstacle. The main thing is not to forget that this is not a treatment, but a "probe" - a game of hypnotherapy. The hypnosimulator is designed to create a publicity stunt to get you more serious about the possibilities of hypnotherapy. Therefore, the smoothing or even complete disappearance of painful symptoms should not mislead you - you just got the opportunity to make sure that hypnotherapy is indicated for you. Now you know for sure that you should make an appointment with a live specialist in order to undergo a full course of treatment.

Good luck! Hypnotherapist Gennady Ivanov.

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© Voice acting was performed under the guidance of a psychologist, hypnotherapist Gennady Ivanov.

⚠ Announcer V. Evenenko, sound engineer I. Petrov. The poems of the writer Igor Minakov are used, the text of part of the audio trainings is written by L. P. Grimak.

☎ I would be grateful for the feedback after listening to the audio on self-hypnosis. Contacts for feedback. In addition, open to cooperation.

✵ I sincerely believe that calm confidence, combined with the regularity of training, is the key to success. Go ahead.

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Self Hypnosis Techniques

The technique of immersion in the world of the unconscious makes it possible to focus on the analysis of an existing problem, to systematize and categorize existing thoughts, to identify and differentiate the sources of troubles and difficulties. The technique of self-hypnosis is a universal tool that allows you to gain personal freedom, act to achieve your goals, taking into account your own interests, acquire independent thinking, gain self-respect and take steps towards personal growth.

The technique of self-hypnosis can be used in any situation and at any time, it does not matter where the person is: alone or among a huge crowd of people. The ability to conduct self-hypnosis is the achievement of a consistent and regular personal practice focused on acquiring the ability to enter a state of trance through autogenic immersion. The technique of self-hypnosis is close in its essence and effects to the methods of meditation, methods of auto-training, reading prayers.

The more, longer and harder a person practices self-hypnosis techniques, the faster he manages to plunge into a hypnotic trance. The longer the practice, the easier it is to use and respond to the established "anchors" - certain stimuli that act as a trigger for triggering the reflex to plunge into half-asleep. The more hours spent on honing the skill of self-hypnosis, the faster and easier a person achieves relaxation, concentration, a sense of confidence and calmness. Mastering the technique of self-hypnosis means acquiring a conscious, controlled and controlled ability to independently immerse yourself in a hypnotic trance and seize the opportunity to realize the diverse phenomena characteristic of a drowsy state.

The benefits of self-hypnosis

Self-hypnosis techniques are completely harmless to mental health and are considered the most effective mechanism of self-influence for the regulation of psycho-emotional processes. Self-hypnosis techniques work just as effectively and with the same depth of immersion as sessions conducted by a hypnotherapist.

Thanks to the skills of self-hypnosis, a person takes the reins of control over the physiological processes of his own body, gains the opportunity to overcome critical situations without harming the psyche. Independent immersion in a trance makes it possible to lay new or make adjustments to existing subconscious brain programs, to regulate the initially involuntary functions of the central and autonomic nervous system. Staying between sleep and wakefulness, a person gets rid of the rigid control of consciousness, gets the opportunity to focus his attention on the existing problem, consider the situation from different angles, find new ways to solve problems.

As a result of self-hypnosis in a special state of the sphere of consciousness during self-hypnosis, the individual gets a real chance:

• become less susceptible to stressors;
• get rid of worries and doubts;
• eliminate manifestations of depression;
• get rid of mood swings and achieve emotional stability;
• develop confidence and achieve the adequacy of self-esteem;
• increase initiative and increase motivation;
• gain psychological endurance;
• optimize your behavior
• get rid of shyness and shyness;
• overcome psychological and physical dependence on alcohol, drugs, smoking.

Mastering the techniques of self-hypnosis makes it possible to:

• prevent insidious ailments;
• stimulate the internal resources of the body for self-healing and healing;
• independently stabilize blood pressure;
• eliminate insomnia and get a quality night's sleep;
• regulate the functions of the endocrine system;
• slow down or speed up your heart rate;
• get rid of neurological defects;
• normalize body weight;
• eliminate pain.

With the help of self-hypnosis, a person can improve the quality of communication, normalize family relationships, discover their talents and develop creative inclinations, and improve cognitive functions. Self-hypnosis techniques are successfully used for fruitful work on changing one's character, getting rid of fixation on a certain event of the past, and rapid personal growth. Such techniques are in demand and effective for eliminating the problem of rapid fatigue and increasing working capacity. Using self-hypnosis, you can program your brain to win competitions and success in the film industry, to develop unique technical solutions or create masterpieces in literature and fine art.

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The process of self-hypnosis

On average, a session of self-immersion in trance and suggestion takes from 15 to 20 minutes. The technique of self-hypnosis involves the sequential implementation of five steps:

• Step 1. Personal development of a decision to carry out independent suggestion, determination of the scope and direction of influence, establishment of the ultimate goal. For example: as a result of a clear and well-coordinated interaction of consciousness and subconsciousness, I acquire a positive habit of not smoking, I give up smoking once and for all.
• Step 2 Activities for complete muscle relaxation and mental relaxation.
• Step 3 Putting yourself into a state of hypnotic trance called key induction.
• Step 4 The implementation of the chosen program by suggesting certain verbal attitudes, mentally creating and visualizing the desired image of oneself.
• Step 5"Awakening", exit from a state of hypnotic trance. The subsequent consolidation of the installation in practice by making real efforts to transform your personality.

Let's describe the above steps of self-hypnosis in more detail.

Stage 1. We study and analyze our current state. We form a personal assessment of the current state of affairs. We explore physical resources and mental reserves to change the situation. We clearly formulate the ultimate goal of a self-hypnosis session.

For example: “Now I have an unnatural bad habit - smoking. Such a craving deprives me of health, takes money, intoxicates my brain. My body has all the necessary resources to overcome smoking. I am ready to give up this bad habit. I am determined to stop smoking and I am ready to make an effort to get rid of addiction. My goal is to be smoke free.”

Stage 2. The purpose of this step is to achieve complete relaxation.

• We are looking for a secluded and calm place where we can be completely alone, where strangers will not distract us with their unexpected appearance.
• We make the light in the room muffled. Lighting should be sufficient so that we can read without straining our eyes. However, the light should not be bright, annoying, distracting from contemplation.
• Admirers of classical music can quietly turn on calm, gentle instrumental melodies.
• We sit comfortably in a chair. We put the text intended for reading on our knees.
• To achieve muscle relaxation, we perform the exercise in a sitting position. We try to strain all the muscles as much as possible, fix our sensations for a few seconds and then relax all the muscles. You can take several deep breaths in and out.

Stage 3. Let's dive into a hypnotic trance. To achieve the desired state during self-hypnosis, we read aloud a pre-prepared text. It is necessary to read at a slow pace, making long pauses at the end of the logical construction. We highlight key words and phrases with our voice (when composing the text, they can be underlined or written in a different color). The main thing for us is not just to pronounce the words, but to endow each component of the sentence with an image, to think about the content of what is written.

To dive into a trance, you can use various ready-made texts or compose your own story. For beginners in self-hypnosis, the following tip may be helpful.

“I enter a beautiful, modern high-rise building. I approach the dazzling metallic sheen of the new elevator. I confidently and calmly enter the luxurious and spacious elevator cabin. I look at my reflection in the mirror. I am relaxed and calm. I feel completely safe. I press the pad button, choosing the tenth floor for travel. The elevator slowly slides down the high shaft. A soft melodic sound is heard. I watch carefully as the floor markers light up. With each new floor, I relax more and more and fall into a dream.

One... The elevator starts moving. My muscles are completely relaxed.

Two... I rise higher. I feel light and serene.

Three…. When the elevator car stops, I will go into a deep trance.

Four... I feel peaceful and serene.

Five... I continue to watch the movement. My eyes remain open to helpful suggestions.

Six... I'm getting higher and higher. My body is completely relaxed.

Seven... I feel a deep relaxation. I'm completely safe.

Eight... I'm going higher and higher. I allow myself to fall into a state of hypnosis.

Nine... I reach the goal. I go into hypnosis.

Ten... The elevator opens. I walk with confidence. I am in a comfortable spacious room. I sit down in a comfortable chair. I feel comfortable and calm. I open my notepad and start reading...

Stage 4. Having entered the state of hypnotic trance, we proceed to the main part of self-hypnosis: suggestion. Keeping calm and focusing attention, we read the actual text of the suggestion.

When compiling formulas for self-hypnosis, the following rules should be observed:

• All statements are written in the first person singular.
• We formulate all speech turns in the present tense.
• We write expressions in the form of an affirmative sentence without using a negative particle.
• Each postulate for self-hypnosis should be short, concise and carry a complete thought.
• All designs should be pleasing to us and not cause internal resistance.

Having chosen the suggestion formula for self-hypnosis, we concentrate as much as possible on the chain of thoughts. We model and visualize the image, make up a color combination, imagine our new state, try to feel the sensations. We drive away extraneous thoughts.

For example, to eliminate problems with insomnia, you can mentally create an image of a soundly sleeping person, immersed in a serene sweet dream. Designs for suggestion in self-hypnosis can be as follows:

• I easily fall asleep at the usual time.
• I quickly fall into a peaceful deep sleep.
• My dreams are bright and joyful.
• My body rests and regenerates during sleep.
• I wake up refreshed and energetic.

Stage 5. The exit and hypnotic trance during self-hypnosis should be smooth and soft. Don't forget to thank yourself for a job well done. To consolidate the result, we try to reinforce the suggested installation with actions.

Hypnosis session: lucid dreaming.

Regression to the past without hypnosis. Fantastic journey into the "past life". Experiment

Conclusion

For beginners to master the techniques of self-hypnosis, the first attempts may seem difficult. Therefore, at the initial stage, one should not demand the impossible from oneself and overload the subconscious with diverse and difficult-to-reach settings. You should set one clear and understandable goal for each session of self-hypnosis and do not reproach yourself for the lack of an instant effect. Acting methodically and consistently, you can move on to more global formulas of suggestion.

❂ How to forgive a person when you cannot forgive him?

Hypnosis is self-hypnosis: immersion in hypnosis through relaxation of the eyelids

Self hypnosis training. The state of three zeros: "the body is asleep, but the mind is awake."

Self-hypnosis is a unique remedy in many respects. Against insomnia, for example, it works almost flawlessly. Imagine: you lie down in bed, close your eyes, fall into a trance, and then naturally move from hypnotic sleep to ordinary sleep. At the same time, the self-hypnosis block should be something like this: "I relax with every breath I take, I feel more and more sleepy. It will take a few minutes, and a healthy, sound sleep will come to me. I will sleep soundly, without waking up, all this night."

Then abruptly divert your thoughts to something very pleasant; this is important, because it has been noticed that the harder you try to fall asleep, the worse you succeed. A calm, pleasant sleep after this is guaranteed to you, you can rest assured. If not, then your insomnia is a neurotic symptom, and the search for its roots will have to be taken seriously.

Having mastered self-hypnosis, you will learn to relieve tension and fatigue, you will feel calmer and more relaxed; your daily life will become much more pleasant in many ways. Imagine that you come home from work in the evening, fall down from exhaustion, and then you still need to gather for a visit; a couple of suggestions in self-hypnosis - and you get up cheerful, joyful, overflowing with new energy.

It is hardly worth describing all the delights of hypnotic anesthesia: you yourself can experience them, say, in a dental office. It should not be forgotten, however, that pain most often performs a signal function, warning the body of imminent danger, so it would be highly imprudent of you to engage in, say, anesthesia of the appendix. At the same time, anesthesia in self-hypnosis eased the last hours of many of those who were doomed to die of cancer. In other words, this truly magical tool should be used wisely, remembering that pain relief is good when and only when it is really needed.

Self-hypnosis will help you in your studies. It is enough just to learn how to open your eyes in a trance (and this is not so difficult), and you can increase the efficiency of all mental processes many times over. With the help of hypnosis, you will improve your memory and sharpen your perception, learn to concentrate on a subject to the utmost, and become brilliant at exams.

Before opening your eyes for the first time under hypnosis, convince yourself in advance that each time you open your eyelids, you will only go deeper into a trance. This precaution does not hurt, since this movement in itself, which we associate with awakening from sleep, usually reduces the depth of immersion.

The easiest way to learn the art of self-hypnosis is as follows: go to a psychiatrist who knows the technique of hypnotherapy and ask him, having hypnotized you, to introduce a signal formula into your subconscious, with the help of which you could later do the same procedure yourself, over and over again increasing the depth of immersion. Just try to always stay away from "variety" hypnotists. Then, after a few independent exercises, you will begin to dive to fairly large depths.

If there is no such specialist nearby or if you do not have the opportunity to contact him, do not be discouraged: the proposed method will allow you to easily master the technique of self-immersion on your own.

SELF-DIVE TECHNIQUE

To begin with, find an object on which it would be pleasant to stop the eye: let it be a picture on the wall or some point on the ceiling - whatever, as long as it does not annoy you. A pronounced hypnotic effect has a candle flame; the fire in the fireplace, the lucite pendulum ball attract the eye well (over time, of course, you can easily do without all this). If you have a record player handy, put on some quiet, soothing music.

Make yourself comfortable - whether sitting or lying down. Without taking your eyes off the flame of a candle (or another “hypnotizing” object of your choice), take three or four very deep breaths and exhalations - this will sharply relieve muscle tension - and start asking yourself suggestions (mentally, of course, you don’t have to say anything out loud).

The first of them can be formulated something like this: "The longer I look at the flame of a candle, the heavier my eyelids become. Very soon my eyes will close, and I will enter a hypnotic trance." Repeat this phrase (made up, perhaps differently) several times. As soon as you feel that the eyelids are really heavy, just let them fall freely; it is not necessary to look at the flame for a long time - one or two minutes is enough.

By the time the eyelids close, you should have a keyword (maybe a phrase) ready - a signal to dive. The team works well: "Now - relax!" The first part of it, mind you, is very significant: the subconscious must know that the immersion will begin precisely "now", and not sometime in the future. Say your signal phrase three times and very slowly.

Now it's time to relax. Start with your right foot: bend your toes back towards you, wiggle them, try to tighten each muscle, then abruptly release tension - from the tips of the fingers to the very thigh. In the same way, successively relax the left leg, the muscles of the abdomen and chest.

By this time, your breath should "go down" to the diaphragm; less likely to be a pulse. At the first moment of immersion, however, the heartbeat may become more frequent, but this will not last very long.

Relax the muscles of the back, shoulders and neck (this is where tension often accumulates), then alternately, from the tips of the fingers to the shoulders, relax both arms. As you dive, your facial muscles will straighten out by themselves: the facial features seem to stiffen - which, by the way, is one of the external hypnotic characteristics.

You are now ready to continue your descent. Say to yourself mentally: "I continue to sink - deeper and deeper, deeper and deeper," - then imagine that you are standing at the very top of the escalator: here are its handrails, here is a long row of steps smoothly floating somewhere deep ... in a word, to "draw" with thought as real and clear a picture as possible. Get ready to begin the countdown from ten to zero: on the count of ten, step forward and, as the moving tape carries you down, slowly, monotonously continue to say to yourself: "three ... two-one ..." Finally, on the count of "zero", get off the escalator to an imaginary platform. To begin with, you can lengthen the descent, "passing" from one moving span to another; over time, the need for this will disappear by itself.

If for some reason you are afraid of escalators, slowly go down the most ordinary stairs or imagine that you are going up in an elevator. One of the patients once confessed to me that he was afraid to go down somewhere; couldn't he, he asked, move up instead? Why not? Of course, "dive" is usually associated with descending, but, in principle, the direction does not play any role here, so if you want to "ascend" into a trance, replace in your suggestions "deep", "deeper", with " far", "far" - that's all.

So, now you are undoubtedly already in a light hypnotic trance (someone may have managed to move into the middle "layers" during this time). Repeat the "immersive" suggestion a few more times, and then take your mind off everything, relax mentally, imagine yourself relaxing in the background of some idyllic landscapes. It is noticed that such switching helps to significantly increase the speed of descent.

Beginners are very fond of analyzing their condition from the first minutes, guessing the depth - you don’t need to do this. For you now, the most important thing is a positive attitude: you just have to believe that success will come, even if maybe not immediately. The main thing is not to force the descent and in general apply as little effort as possible to everything: passivity and indifference will bring you closer to the goal, excessive diligence, on the contrary, will move you away from it.

DEPTH MEASUREMENT

Staying in a hypnotic trance at a constant level is almost impossible. There is always a kind of "rocking" here: we either smoothly fall into the "pit", then slowly emerge on the crest of the "wave". Such phenomena indicate that you are already at a sufficient depth.

And yet, how to know at what stage of immersion - light, medium or deep ("somnambulistic") - we are? For the first five or six training sessions, try not to think about it at all. Very soon you will be able to learn about your "location" directly from the subconscious: experiments show that it is capable of calculating hypnotic "coordinates" with a high degree of accuracy.

Let's imagine that our "scale" of hypnotic immersion is the most ordinary measuring ruler 36 inches long. We will agree to consider the first 12 divisions as corresponding to the entire area of ​​light hypnotic trance. Then the second foot section will indicate the average, and the third (25 -26 inches) - the deep levels of the dive. Our possibilities, generally speaking, are not limited to the last division of the scale: under it there is also an area of ​​​​the so-called plenary (that is, "full") trance, but the descent here, even under the guidance of an experienced operator, is carried out in several stages, and independently to such depths, according to apparently impossible to reach at all. This should not upset us in any way: the "plenary" trance does not open up any new possibilities for hypnotherapy and arouses interest solely from the point of view of pure science.

Under hypnosis, the subconscious can respond with fingers; upon awakening, the pendulum is equally applicable. Formulate your question something like this: "How deep have I reached now? Have I been below the 20 mark on my scale?" If you get a negative answer, raise it up: "Am I over 15 inches now?" Otherwise, look a little deeper: for example, to the 25-inch dash. So, dropping the imaginary "inches" out of the bracket, you will determine the maximum depth of your dive. With a strong desire, the answer can be reduced to a very accurate figure, but for practical purposes it is enough to know the five-inch interval.

HOW TO WAKE UP RESTED

In order to get out of a hypnotic sleep, it is enough just to say to yourself mentally: "Now I will wake up" - and count to three, you can - up to five. You will almost certainly feel shaken up, refreshed, feel a surge of new strength, but it is better to make sure in advance and provide all this with a special suggestion. Sometimes at the moment of awakening a slight headache suddenly appears - by suggestion you can easily protect yourself from this danger.

Time passes unnoticed under hypnosis, and half an hour will fly by for you like a few moments. Going into a trance very tired, you run the risk of "slipping" into the most ordinary sleep: it is better to warn this possibility in advance. The duration of the hypnosis session is easily adjustable: if you “order” yourself the time of awakening by suggestion, the subconscious mind will wake you up exactly on time.

The state of deep hypnotic sleep is characterized by lethargy, both physical and mental: one does not want to think about anything, and it is very difficult to concentrate on self-hypnosis. Therefore, the ideal "place" to work on yourself is considered to be the average level of immersion, and to be very precise, the segment between 20 and 25 inches on your scale.

Asking self-hypnosis, it happens very well, repeating it to yourself several times, to "dive" deeper: such a maneuver allows the "inner mind" to better understand and assimilate your thought.

SELF-DIVE AND SOME TESTS

At first, the self-immersion process will take you 20 to 30 minutes. It is better not to take measurements here, since even the slightest disappointment can make further work very difficult. The maximum depth of immersion is reached, apparently, somewhere by the 8th - 10th session, although exceptions to the rules are not uncommon. After about the fifth "descent", you can already offer yourself some kind of hypnotic test: successful completion of it in itself will facilitate your mastering of new "spaces", will open access to the most interesting phenomena.

The first test is called the "pop-up hand". So you are in a trance; your arms are relaxedly extended along the body or rest on the armrests. Concentrate on your right hand (left if you are left-handed), feel its heaviness and complete immobility well. And then inspire yourself that the weight of the arm will now begin to drop sharply and the heaviness, like air, will disappear from it.

“The arm is getting lighter and lighter,” you repeat to yourself, “lighter and lighter. Now it will become light as a feather, so light that it will rise into the air by itself. It will bend at the elbow, the fingers will come off the surface and float up, and behind them the whole hand will slowly move: higher and higher, higher and higher ... It will not be long before the fingers touch my face.

And indeed, you will immediately feel how the hand begins to quickly lose weight. The fingertips will tremble, rise into the air and slowly float up, dragging the whole hand with it. Keep repeating the suggestions, but don't consciously "help" the movement (of course, you shouldn't make it difficult either). Controlled solely by the will of the "inner mind", your hand will very easily pop up on its own. After a few minutes (and most likely much faster), you will touch your face with your fingers.

The ascent will begin slowly, and the movement will at first consist of small shocks; then, with increasing height, the speed and smoothness will gradually increase. Feeling the touch on your face, just let the brush fall - freely and comfortably. A successful test indicates that you are at least in the mild stage of hypnosis. If you fail, do not despair, try again in the next session.

"CLOSED EYELIDS" AND "CLOSED FINGERS"

Your eyes are closed, eyelids tightly closed. Tell yourself: “Now I will count to three and after that I won’t be able to open my eyes. The more I try to open my eyelids, the stronger they will stick together. you can’t unstick it; three - the eyelids closed completely, and the eyes are now closed tightly, as if on a castle.

Try to open them, but repeat mentally yourself: "Locked, locked!" If some conscious effort does not cause you to break the suggestion, then the test is successful. The mechanism of such phenomena is quite simple: the "inner mind" blocks some communication channels, and the impulses sent by consciousness simply do not reach the goal. Do not forget only that suggestions should be spoken slowly, and the pauses between them should be sufficient so that the subconscious mind can receive the signal and execute the command embedded in it.

The second test, "interlocked fingers", in fact, is not much different from the first. With your fingers crossed, you either extend your hands in front of you, or throw them over your head, and then you ask yourself the same suggestions, slightly modified.

SUGGESTIONS FOR HYPNOTIC SELF Immersion

If the above method doesn't work for some reason, try using a special "self-dive test". After repeating your key phrase three times, "go out" then to the top of an imaginary escalator and mentally say something like this:

“I am lying comfortably and very calmly. My body is resting, more and more relaxing with each new breath. My eyes are closed. - finally relax. My arms and legs are filled with a pleasant heaviness. I relax more and more, sink deeper into a hypnotic trance. All anxieties, worries recede somewhere into the background; there are no more problems for me. I go downstairs, deeper and deeper, with each new breath - deeper and deeper. In front of me is an escalator: now I will take the first step, start the countdown and float down the stairs into a hypnotic trance. So I step on it and begin to sink - deeper and deeper.. ." - with these words, you mentally step forward, start slowly counting from ten to zero and successfully descend. It does not matter whether you memorize this text verbatim or retell it in your own words: the main thing here is to convey the main idea to the subconscious.

After a few sessions, when the main training period is over, you will begin to notice that each successfully completed test, in general, any phenomenon caused by suggestion, in itself contributes to an increase in the depth of immersion.

PARTIAL AGE REGRESSION AND ITS APPLICATIONS

It is possible that in the course of working on your self-improvement program, you will want to resort to age regression. First, you should know that you should not strive for the maximum depth of immersion: a complete age regression in a deep trance will most likely pass unconsciously, which means it will not bring much benefit. Partial age regression, used in self-therapy, is also achievable in the stage of light hypnosis. For your first excursion into the past, try to choose some very recent, not too prominent event. Just keep in mind: you have not so much to remember it as to live it again with all five senses.

So, having outlined the goal of the first "journey" - let it be, say, a morning conversation with your wife at breakfast - go into a trance and mentally say to yourself: "Now I will be transported into the recent past and relive everything that happened this morning in the kitchen behind our table. So I'm going back in time to the time my wife and I sat down to breakfast." Repeat the suggestion several times. Then start recreating the big picture in your mind. At first it will be somewhat vague, but soon the details will gradually begin to clear up. Try to get a better look at the table and everything that is on it. Then look at your wife with your "inner eye", pay special attention to how she is dressed, take a good look at the pattern of the fabric of the dress and the colors. By this time, the memory itself will begin to revive more and more details of what is happening. Recreate in yourself the feeling of the surrounding space; get a good feel for the surface of the chair underneath you.

Now "scroll" the movie to the point where you took your first sip, "taste" the drink as best you can.

Return the cup to its place and switch all your attention to food. Pay attention to the table setting, restore the color and shape of each of its details before your eyes. It seems that your wife spoke to you: try to hear her every word, accurately recreate her voice in memory. For self-therapy, it is especially important to develop hearing in regression.

Gradually, fragments of memories will begin to come to life and take shape in a solid canvas of real action. With a little practice with yourself in the same vein, you will learn to easily recall details that you would never be able to remember in the usual way. If the first attempt at regression fails, write down the suggestions on paper and have someone read them aloud while you are in trance.

If successful, the next session of self-hypnosis can be devoted to "reviving" some very old, perhaps completely forgotten episode. Tell yourself that you want to go back to your distant childhood and relive any slightly painful, but completely harmless incident - a fall, a bruise, a slight cut. Probably, at that moment you burst into tears, and someone rushed to comfort you? What does a mother usually say to her baby in such cases? "Don't cry, baby, well, that's all, it doesn't hurt anymore..." Try to mentally choose the words that you would console yourself with. Something completely different comes to mind? Great, it means that the subconscious mind is already beginning to reproduce the true sound range in itself ... Well, someone’s speech is already sounding in your ears! Now it is enough just to realize the meaning of the spoken words, and the regression will go in full swing.

Now mentally look around and try to assess the environment around you in general terms. Where are you - in the house or in the open air? Keep peering into the long forgotten world, by force! eyes clearing up the picture. Warn yourself that you are approaching the moment of the incident, and keep an even closer eye on what is happening. Finally, by suggestion, "trigger" the event and continue your observation. Another moment, and here you feel! pain, understand its cause. Probably, the new sensation is slightly blunted, but nothing: your task is complete - now in the present. Don't forget to do? it is at the end of each such "journey".

The usual age regression is carried out without much difficulty. True, the possibility of internal resistance is not ruled out - who knows, suddenly the subconscious does not want to experience again, even if it is a very slight pain. In this case, you can go to about the same age, but to an exceptionally joyful and pleasant event. "I'm - well, let's say, five years old," you say to yourself, "and something very, very good happened today. Maybe we celebrated Christmas, or I received a wonderful gift on my birthday. Now I will choose any pleasant episode of those years and with all five senses I will relive it." Almost immediately, a long-forgotten scene will “flash” in your mind, you will resurrect all your impressions, and then return to today.

If Her first attempt was successful, repeat it next time, but at a slightly greater depth. It is desirable to achieve your own: returning to the key episodes of past years will subsequently become an important part of your self-healing program.

In the mode of age regression that we have just considered, you were a direct participant in the event. Meanwhile, it has long been noted that any trouble is experienced much easier if you perceive it as if from the outside, as something happening to an outsider. Feeling that you cannot start regression because you have come across some kind of internal barrier, agree in advance with the subconscious that in the next "view" you will no longer be a participant in the event, but just an outside observer - this will surely help bypass the obstacle.

HYPNOTIC Immersion Test

Record it on tape, you can do it yourself - slowly and carefully pronouncing each word - or ask someone you know. This information "injection" will first put you into a trance and then give your subconscious a self-immersion formula, the effectiveness of which you can easily check immediately after waking up.

Lie on your back or sit comfortably in an easy chair. Extend your arms freely along the body or lower them on the armrests. Close your eyes, take two or three deep breaths and start recording:

"You lie relaxed and calm, absorbing my every word. Now you will listen very carefully to everything that I will tell you, following all my instructions at the same time. First I will help you plunge into a hypnotic trance, then I will teach you how to do it yourself. Your eyes are closed Take a deep breath - hold your breath - exhale.

The more completely you relax now, the deeper you will go into a hypnotic trance. Now every muscle of your body will be filled with a feeling of peace and pleasant lethargy. Let's start relaxing with the right leg: strain it all with a sharp effort - then release the tension. The muscles of the leg relax - from the tips of the fingers to the very thigh. Tighten the muscles of the left leg; relax them - from the fingertips to the thigh.

Straighten the muscles of the abdomen and chest; let your neck and respiratory muscles relax. The back and shoulders, the bottom of the neck, where tension accumulates most often, are completely relaxed.

The hands are relaxed - from the shoulders to the very tips of the fingers - the muscles of the face are resting. Your whole body enjoys total peace. Tension subsides, fatigue disappears, you are filled with a sweet feeling of peace and indifference. You feel lethargic and completely apathetic.

As the muscles relax one by one, you will go deeper into a hypnotic trance. Listen to your feelings, delve into them: now you will feel how your arms and legs are filled with heaviness. Or maybe, on the contrary, it will seem to you that the body becomes weightless and soars on a soft, airy cloud.

Now imagine that you are standing at the top of the escalator - here are its handrails, but the steps, one after the other, slowly float down ... Now I will start counting from ten to zero, and on the count of ten, mentally step onto the escalator, grab the handrails and slowly go down the step tape. If you want, you can imagine yourself on the most ordinary stairs, or instead of going down, you can go up - say, on an elevator. If at the moment it is difficult for you for some reason to imagine something before your eyes, it’s not scary: just listen to my voice. The countdown itself will start to slowly take you down - deeper and deeper.

Count slowly - ten - you go down the escalator and start descending; nine, eight, seven, six - you go deeper and deeper; five, four, three - deeper and deeper; two, one, zero - you go to the site, but do not stop diving. Now each new breath will increase your depth. So, you are absolutely relaxed - lie down and enjoy complete peace. Spread all the muscles a little more, a little more - like this. Your breathing has become less frequent, and its center has shifted down to the diaphragm.

Now - attention: after a few seconds, you will feel that your right hand (or left - if you are left-handed) will begin to lose weight, becoming lighter and lighter every second. Very soon, she will simply float up into the air. Probably, the tips of the fingers will first come off the surface, or maybe the hand and arm will rise as a whole. They will float up into the air and begin to approach the face, as if it is attracting them with a magnet, until the first contact - I wonder at what point it will happen? .. The elbow is already bent, fingers come off the surface, the whole arm comes into motion. If there is a delay, slightly push off with the pads of your fingers: the main thing is to give the first push, and then the hand will already rise by itself until it touches the face.

The higher the brush floats, the deeper you sink into a hypnotic trance; the deeper you go into hypnotic trance, the higher the brush will float. The hand rises - higher and higher. When you feel the touch, just let her fall into any comfortable position. If the hand is still in motion, let the stop and return happen automatically afterwards. Forget about it for now: I will tell you how, from now on, you can go into a hypnotic trance at will, whenever you want.

The method will be the same that we just used with you. Once you are comfortable, you will close your eyes and begin a gradual immersion. For starters, you can light a candle and look at the flame for two or three minutes.

Then you will close your eyelids and mentally say to yourself: “Now I will enter a hypnotic trance” - after which say the signal phrase (“Relax!”) three times and very slowly. There is no need to say anything out loud: a mental suggestion is enough for the process of immersion to begin. By taking a deep breath, you will conduct a complete and consistent relaxation of the muscles of the whole body - just as we did just now. Then imagine an escalator in front of you, and as you step down onto the moving step, begin to slowly count to yourself from ten to zero. First, you can go from one escalator to another three times; afterwards one span will be quite enough.

In order to get out of the trance at any moment, you will only need to mentally say: "Now - I'm waking up" - and slowly count to three. Every time you wake up, you will feel cheerful and refreshed, full of strength and energy.

If, while you are in a trance, the phone suddenly rings, a fire starts - in other words, something unexpected happens, you will immediately wake up without any command, in a clear mind and ready to act decisively, according to the circumstances. So it would be, even without this special reservation: the subconscious always stands guard over your health, your interests.

Now I will count to three and you will wake up. If you want, after waking up you can immediately check the effectiveness of the received formula and make an independent descent. Everything that I have told you now will remain in your memory forever.

Now, on the count of three, you wake up. One - you wake up; two - almost woke up; three - you are awake; you can open your eyes."

Since ancient times, people have known that the human brain is the center that controls our entire life and determines the reality in which we live. It is the brain (or rather, our subconscious) that has a strong influence on a person, working on it, you can change many internal settings. But in a normal state, this is quite problematic, so it is necessary to achieve a state of altered consciousness, and self-hypnosis can help a lot in this.

Hypnosis and self-hypnosis are very similar concepts, but they have certain differences. Let's go back in history to find that starting point when they started.

For the first time, the inhabitants of ancient India spoke about states of altered consciousness and hypnosis. Somewhat later, approximately in the fifth century BC, the so-called “sleepy temples” came into fashion among the ancient Greeks, in which healing from many ailments was carried out. Almost all ancient civilizations had knowledge about the features of the trance state.

Hypnosis became especially popular already in the 18-19th century - many famous European psychotherapists began to actively engage in it.

The technique of modern hypnosis was developed in the second half of the twentieth century by Milton Erickson, the most famous hypnotist today. The technique got its name in honor of the founder.

But Erickson was engaged not only in ordinary hypnosis, but also paid enough attention to self-hypnosis. The doctor was able to prove that self-hypnosis helps to get rid of many pathologies, and also contributes to the realization of the desired. After all, it is using the technique of self-hypnosis that you directly contact your subconscious mind, which contains truly incredible possibilities that many are not even aware of.

Erickson believed that anyone can master self-hypnosis if desired. And if someone has difficulty getting into a trance state, then you should work on changing consciousness with a person you can trust.

Today, self-hypnosis works real miracles - millions of people around the globe are achieving incredible success in curing deadly diseases, gaining self-confidence, fulfilling their most cherished desires and much more.

More about the secrets of self-hypnosis will tell you the following video

How self hypnosis works

Our subconscious is a powerful force, with which it is difficult to compare something. If you learn how to use this power correctly, you can easily change your life in the most harmonious way.

At the same time, the mechanism for fulfilling desires is quite elementary. Our subconscious cannot distinguish between real information and imaginary information. Therefore, when a new thought or idea appears in your head, it first settles in the depths of our brain and only then begins to manifest itself in reality. This, in fact, is the main secret of the action of self-hypnosis.

Therefore, if you are striving with some kind of changes in your life, you must first of all engage in a change in your thinking.

It doesn't matter which type of self-hypnosis you are most interested in - self-hypnosis for the fulfillment of desires, self-hypnosis for money, self-hypnosis for success, or some other - before you begin to practice, study the following recommendations.

1. You need to find a quiet and calm room in which you will feel comfortable. Even minor extraneous sounds can greatly disturb you. Therefore, pay special attention to this aspect and be sure to turn off your mobile phone.
2. Trust your body. It is likely that during a self-hypnosis session you will feel various unusual sensations in your body. This is a sign for you in which direction to move. Trust yourself and enjoy the process.
3. For self-hypnosis to be truly effective, you will need to devote enough time to your studies. Regularity is very important, especially in the beginning. Therefore, plan your practices so that self-hypnosis sessions fall at the same time.

Self Hypnosis: An Immersive Technique

Now we have come close to the analysis of the very technique of immersion in a state of altered consciousness. It consists of several stages:

1. Training. Take a comfortable position on a chair or armchair, it is important to lean on the back and completely relax your body. Place your hands on your knees and place your feet in such a way that the foot is completely on the floor.

It is better to be in a sitting position during self-hypnosis, and not in a horizontal position. Otherwise, you run the risk of greatly relaxing and falling asleep.

1. Muscle relaxation. The next step is to find any point in the room and focus on it. Silently say the phrase: "My eyelids are getting heavier and heavier, I am completely relaxed." Repeat this wording many times. You need to feel how you really will be overwhelmed by relaxation. Then you will want to cover your eyelids. Follow the prompts of your body - it knows better what you need right now.
2. Trans state. The next step is to connect with your subconscious mind. To this end, you need to mentally transfer yourself to the elevator, which smoothly descends from the 10th to the 1st floor. You need to count each floor, visualize the situation as much as possible, feeling more and more relaxed.

When the elevator reaches the first floor, its doors silently open. You move forward and find yourself in a very cozy and comfortable room, in the central part of which there is a large and very comfortable bed. You need to approach him, lie down on him and immediately fall into a deep sleep. Mentally, you need to say the phrase: "I fall asleep with a healthy sleep and will remain in this state until I return to the elevator and start moving up."

Secret- when you mentally move down in an imaginary elevator, your subconscious mind begins to awaken, and when you go up, you, on the contrary, return to our reality. This exercise is the foundation of the self-hypnosis technique.

This is already a state of light trance, when you can begin to dictate certain settings to your subconscious.

Important point! Do not start setting up right away, you can do this after two to three weeks of constant relaxation training, when you learn complete relaxation and can stay in this state for a certain time.

1. Self-hypnosis and work with the subconscious. Active self-hypnosis is the most important part of self-hypnosis. Here you make the necessary settings in your subconscious.

Important detail– the work of our unconscious and consciousness is very different. The subconscious relies on images, not words. Therefore, when working with him, you need to use a different technique - to inspire ideas in the form of images.

For example, you want to get rid of extra pounds with the help of self-hypnosis. Then don't just imagine how you do it, how much money and effort you spend on it. Just start visualizing your graceful, slender, beautiful body and inspire yourself with something like this:

“I enter the realm of my subconscious. Now it actively perceives information. I am constantly losing weight. My fat deposits are melting every day, forming a slender silhouette. The whole body loses weight evenly. My body is filled with vital energy and light, I become light and airy.

Repeat this affirmation many times while imagining a picture of your ideal body. Make sure that the visual image is firmly embedded in the brain. After all, it is really much more effective to resort to self-hypnosis than to go to liposuction.

Make all your self-encoding affirmations as figurative as possible, and formulate them clearly and beautifully so that they are easy to remember. This is the basis of successful self-hypnosis, which not everyone knows about, but it is precisely this that ensures the effectiveness of the installations.

Another important point - when using self-hypnosis, choose only one target. Give her one or a couple of weeks and only then take on the fulfillment of the next desire. Immediately inspire yourself, for example, losing weight, then self-confidence, health, getting rid of ailments, and so on. Only you control your body, so you can cope with any suggestions.

1. We complete the trans. At the end of the self-hypnosis session, you should feel calm, confident, know that in the very near future you will be able to fulfill your goal and it will become a reality. At the end, use the phrase-fixator of consciousness "Everything will be exactly as I decided."

Then mentally get up from an imaginary bed. Slowly walk up to the elevator and enter it. Climb up, while counting each next floor. When the car stops, you need to get out of the elevator and open your eyes. Sit still for a few minutes without making any movement until you finally find yourself in the real world. This is the final moment of the practice of self-hypnosis.

Don't worry if you can't do everything right away. You need to put more effort, and a positive effect will be guaranteed to you.

Self-hypnosis is a great power with which you will have the opportunity to change your life in the most drastic way. Reviews about self-hypnosis are impressive - after just a few sessions, people become more self-confident, begin to lose weight, solve many life problems that they have been forced to put up with for years. Try this miracle cure for yourself and see how it works!