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Chapter one.
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Self hypnosis for relaxation and stress management.
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Self hypnosis is a powerful tool to relax and manage everyday stresses.
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Remember that self hypnosis is not magic and will not give overnight miracles.
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It requires belief and faith, followed with consistent practice until your mind can reach a receptive
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trance stage so that you can make suggestions connected to stress management and relaxation.
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Importance of relaxation and stress management.
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Proper relaxation is crucial for long term happiness and health.
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Unresolved stress leads to multiple health problems, including lowered immunity, digestive problems,
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chronic pain related complaints and much more.
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It is therefore imperative that you should find ways to relax and manage stress.
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When you relax, your body responds in the following ways.
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All of which are beneficial for long term mental, physical and emotional health.
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Your breathing gets deeper and slower.
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Your heart rate reduces.
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The blood flow to all parts of your body, including your extremities, increases.
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Your hormone levels are balanced.
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Your metabolism achieves optimal levels.
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Here are some pointers to focus on if you want to make a success of self hypnosis therapy.
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You must have a deep desire to try self hypnosis.
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You should not be excessively skeptical.
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It is not an exact science yet.
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But many people have tried it and found success.
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You should not be afraid of hypnosis.
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Remember, no one can control your mind until you allow it.
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Don't overanalyze the underlying scientific and technical data.
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Keep an open mind and start your self hypnosis journey.
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Also, get yourself prepared for the reasons for undergoing self hypnosis.
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Write down the messages and suggestions you want to give yourself when you are in the receptive trancelike
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state.
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What ideas do you want to plant in your subconscious mind?
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Create short, powerful statements that you can repeat to yourself when you reach the hypnotic state.
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Here are some tips on how to create compelling, suggestive statements for self hypnosis.
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The statement has to be honest and genuine.
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The success of the self hypnosis technique depends on how deeply and honestly you aspire to do what
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you want.
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You cannot really implant goals and purposes that you are not very keen on achieving.
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Your statement should be a powerful and positive one.
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And finally, don't complicate your sentences.
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Keep them simple so that it is easy to recall them during the hypnotic trance.
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For example, I am feeling relaxed or I am free from stress.
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Here are some more examples of persuasive and simple suggestions for relaxation and stress management.
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I take deeper and more relaxed breaths than before.
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I am at peace with myself.
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My thoughts are under my control.
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I am happy and comfortable.
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I am calm, relaxed and stress free.
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I become increasingly relaxed with every breath I take.
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Steps for relaxation, self hypnosis.
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Use the following steps to create a self hypnotic state and then give yourself stress reduction and
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relaxation suggestions.
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First, relax your body by sitting in a comfortable position.
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You can start by focusing on your breath so that your body and mind begin the relaxation process.
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Identify an object to focus your thoughts on.
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Typically, this object should be placed on the wall on a slightly higher level than your eye level.
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Clear your mind of all thoughts and ideas and focus only on that one object.
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This step is going to be the hardest to perfect.
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Be ready to practice a lot before achieving some semblance of perfection, of being able to focus only
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on the object while clearing your mind of all other thoughts.
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Pay attention to your eyelids and imagine them becoming heavy.
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Now picture the heavy eyelids closing slowly.
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Now, shift your focus to your breath as your eyes close.
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Focus on breathing evenly and deeply.
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Tell yourself that you are becoming increasingly relaxed with each exhalation.
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Slow down your breathing and feel your body relax with every breath.
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Imagine an object like a pendulum moving with amazing regularity from one side to another.
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Follow the regular emotion of the pendulum in your mind's eye.
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Next in your mind.
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Count backwards from ten.
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Slowly and monotonously after each number.
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Say I'm relaxed.
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For example.
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Ten.
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I am relaxed.
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Nine.
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I am relaxed.
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Beit.
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I am relaxed.
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Seven.
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I am relaxed.
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And on to one.
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Believe in your ability to become relaxed when you complete this exercise.
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Repeat this self believing statement in your mind.
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When you reach the self hypnotized state, then it is time to focus on the relaxation and stress reducing
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statements that you have prepared for yourself.
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Focus on each of them.
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Repeat them in your mind and remain relaxed and stress free.
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When you feel satiated, come out of your hypnotic state after clearing your mind.
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Use these steps for this purpose.
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Slowly.
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Count forward from one to 10.
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After each count, give a powerful self suggestion, which could be something like, when I wake up,
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I will feel completely relaxed and stress free.
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When you reached number 10, you will feel fully awake and completely relaxed.
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Gradually allow your conscious mind to catch up with the external surroundings and the events of the
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day.
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The trick is to repeatedly practice and perfected the art of achieving a self hypnotic state.
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The more you practice, the easier it will become for you to quickly and effectively reach the trance
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state so that your mind is at its receptive.
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Best to receive self suggestions for relaxation and stress management.
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