Additional Self Hypnosis Techniques and Exercises
Although self hypnosis is a natural form of deep relaxation our minds may sometimes resist our desire to relax into a meditative state. On the occasions when this happens it is helpful to have some additional techniques and exercises to use to help still our busy minds.
A Happy PlaceImagining yourself in a restful, happy place provides you with a pleasant focus to meditate on as you begin to ease the tension out of your muscles. As you exhale deeply and let your eyes gently close, begin to concentrate on a memory of a favourite place. This could be a beautiful garden on a sunny day or a warm, sandy beach or somewhere equally relaxing.
Now begin to internalise the feelings of happiness. Experience the feelings and sensations on a conscious and subconscious level. Brighten the imagery so that you really feel as if you are there in the present. Linger in the scene and when you are ready to rouse yourself slowly open your eyes. Gently bring your eyes back to focus as a pleasing smile spreads across your face.
Suggestive RelaxationBy carefully wording a direct language command script, which you can then record and playback during the self hypnosis session, you have prepared a useful experimental exercise.
By repeating phrases like: “I am going to gently ease myself into a deeply relaxing state of meditation. As I do so I put myself in control of my state of consciousness and experience”, you will be giving your mind and body permission to accept the suggestion to relax.
As you become more comfortably focused on relaxation you can select an object, that is placed within close proximity, to focus your attention on. Whilst you stare at the object listen to the commands of “your eyelids are becoming very heavy and soon they will close”. As they gently close bring your attention to your breathing, as you clear your mind of wandering thoughts.
Now enjoy the comfortable feelings of complete focus and awareness, and awaken when you are ready.
Anger ManagementWhen you are feeling somewhat frazzled and stressed a short burst of self hypnosis can instantly improve mood and wellbeing.
Begin by clasping hands tightly together and focus on your knuckles. Repeat the direct language command of “My eyelids are getting very heavy and will soon close, as I become calm and deeply relaxed”.
As your eyes close, focus your attention on your breath. As you do so your grip will loosen as you become more deeply centred and relaxed. Now repeat “I am calm and relaxed and I am in control of my feelings and experiences”.
Spend a few moments repeating the phrase to ensure your previous mood has completely dispersed. Once you are ready to open your eyes begin to do so slowly, as you count from one to five. Unclasp your hands and absorb the feeling of wellbeing and calmness around you. This positive feeling will last for some time, and can be repeated if a further mood enhancement is required.