Self Hypnosis I. II. [email protected] Introduction to Hypnosis A. Hypnosis has been used in medical treatment and performance enhancement for many years. A large amount of scientific literature supports its efficacy. B. Hypnosis is a simple process of becoming deeply relaxed, receiving some suggestions, and returning to an alert state. 1. Suggestions can be held deeply in a relaxed, less critical mind, and thereby have a powerful effect on future behavior and physical functioning. Self Hypnosis A. Self hypnosis begins by training yourself to become deeply relaxed, aka- in a trance. You have experienced trances. You know you had one when you experience the shock as you leave the theater during daylight after a captivating movie. There are a variety of methods to become relaxed. Three of the most commonly practiced relaxation techniques include: 1. Imagery Relaxation Technique: One uses all five of their senses in a vivid daydream of a relaxed place, such as a deserted beach or mountain retreat. 2. Benson’s Relaxation Response: One’s focus on deep breathing and a mantra quiets the mind and physical responses. 3. Progressive Muscle Relaxation: By tensing & relaxing muscle groups for 5 seconds each, one trains their mind and muscles to know the difference between tension and relaxation. Once skilled, relaxation happens on command. B. Suggestions: 1. Prepare 2 or 3 short phrases that you will say to yourself when you are deeply relaxed. 2. Suggestions are short, carefully-worded phrases related to desired, achievable outcomes. Some examples are: a. “I will move my pain from red hot to cool blue.” b. “ Reasonable eating will occur with true, physical hunger.” c. “I’ll contact my golf ball as is done by Tiger Woods.” d. For the smoker- “I will inhale only healthful air.” e. “My calendar will lead me to be disciplined and at ease.” f. “My brain will hold the important material.” g. “When upset, I’ll lean back, put things in perspective, and think accurately.” h. “ I will let that negative thing that happened be ‘water over the dam’.” i. “I have achieved success with _______, and can achieve success now.” C. Search the internet for more about self hypnosis. Try-on different suggestions and styles of trance induction. D. With practice, one can become highly skilled at self hypnosis and achieve what you may have previously believed was out of reach.