Hypnotic Suggestions
~Newsgroups: alt.hypnosis
~From: sunil@magnetic.demon.co.uk (Sunil Gupta)
~Subject: An amateurs guide to self hypnosis (long)
~Date: Sun, 10 Apr 1994 22:39:52 +0000
Hypnotic Suggestions
You may wish to use the following as a guide to your own self hypnosis. This
is by no means a definitive guide and can be modified to suit your own needs
and desires.
IMHO this is all a starter needs to know about hypnosis. Its is a combination
of reading and experience. The regression bits are verbatim from books.
The Progressive Relaxation Method
The Instantaneous Relaxation Method
Post Hypnotic Suggestions
Keywords
Regression
The Christos Method (non hypnotic)
Note This is an amateurs guide to self-hypnosis. It is
for informational use only, absolutely not for hypnotising others.
1. The Progressive Relaxation Method
For Informational use only, absolutely not for hypnotising others
In a moment I will enter a state of complete relaxation, also known as
hypnosis or trance.
I will feel as if every muscle in my body has gone limp.
My whole body, from the top of my head, to the tips of my toes will feel
numb and relaxed.
I will concentrate on my thoughts at all times.
In the event of an emergency I will automatically come out of trance and
be fully awake. I will be able to do whatever is necessary to get out of the
crisis.
I may not enter the state of hypnosis while in control of any kind of
machinery, or where remaining awake is important.
I may enter the state of relaxation only if my are lying or sitting down,
listening to this tutorial, under the guidance of an experienced
hypnotherapist, or under self-hypnosis.
[close your eyes]
To start the relaxation here are some deep breathing exercises.
Take a deep breath in through the nose. Hold it for a second. breathe out
through the mouth, and go limp.
I can feel my body relaxing already.
Do this, slow inhalation and quick exhalation, three or four times.
Deep breathing is a very effective way of relaxing. It also helps to lower the
pulse rate.
It will be easy for me to continue this deep breathing for the remainder of
this tutorial.
From now on, I will be able to concentrate on my thoughts. I will ignore
any other noises, no matter how loud they may be. If someone wishes to talk
with me, or there is an emergency, I will awaken from trance feeling
totally refreshed, and in full control of my body.
The next time, I will easily enter an even deeper state of trance.
My muscles are already beginning to relax. As my muscles relax, I feel a
pleasant sensation of numbness coming over me. It is beginning with my feet
and legs growing numb.
Next my hands and arms are growing numb, And then a very pleasant sensation of
numbness spreads over my entire body. I will begin to enter a state of
complete mental and physical relaxation.
It is a wonderful feeling to relax, and I am going to relax from my head to my
toes. I will begin with my mind.
my mind will ignore any other noises. If my hear a noise it will only make
me feel more relaxed. I will concentrate on my thoughts at all times. I want
to relax because I know how good it feels.
my mind will, in a few moments, become lazy. So lazy that it will think
of, and do nothing. my mind will see only darkness, emptiness, a
complete blank. my will hear, feel the meaning of, and live, every word I
think.
I am visualizing a pleasant country scene. I am standing on a hill, looking
out towards the horizon.
There is greenery everywhere, I can see the sky, it is a light blue, hedges
and fields, it is a very pleasant scene
The air smells clean and is cool.
I turn around slowly, the Horizon swings out of sight. infront of me I can see
the green contours of the hill reaching for the sky.
I can see something at the top of the hill, I walk towards it.
As I walk towards it I can see it more clearly. It is a well. I am now at the
well. it is made of white stone and has a quaint red roof covering it.
I am looking into the well, it is dark and comfortable.
I am going down the well. its is getting darker and more comfortable. The
walls are going darker and darker, so it is so dark that I cannot see anything
at all. All I see is blackness complete perfect blackness.
I will remember this blackness, for this is what it is like when the mind is
completely relaxed.
My mind has relaxed. the relaxation is beginning to spread to every part of
my head. Every nerve and muscle in my head is relaxing. I can feel the
tenseness leaving my head. Now the skin and flesh on my forehead is
softening up, smoothing out, relaxing.
All the tenseness, wrinkles and frowns have left my forehead.
As I breathe deeply, the muscles in my throat are relaxing. As I swallow, I
can feel my throat relaxing.
The relaxation is spreading into my jaws. As I open my jaws slightly, my jaws
relax.
My tongue, teeth and gums are all relaxing. I can feel them growing numb.
The relaxation is spreading out into my lips, which hang loosely and
comfortably.
The numbness and relaxation is spreading across the whole of my face. My
chin, cheeks, nose and ears are all relaxing and growing numb.
My entire head is growing more numb with every second that passes , and the
relaxation is spreading into my eyes.
The numbness travels through the bottom eye lid, across the eyelashes,
and into the upper eye lid. I can feel the tension leaving my eyebrows. The
relaxation enters my eyes. I can feel every part of my eyes becoming
relaxed, and pleasantly numb. The numbness enters the centre of each eyeball,
first the left, and then the right. The numbness in my eyes grows larger and
larger, expanding to fill both eye sockets.
I are driving out all the tension from the muscles in my chest, my
neck, the back, and the top of my head. I can feel the relaxation going
down, deep down, between my shoulder blades, and right down my spine. The
relaxation has traveled through each of the bones in my spine, and is now at
the base of my spine. Every muscle in that region of my body is
relaxing. As those muscles and nerves relax, a very pleasant sensation of
numbness, and detachment is spreading over my entire body.
I will now count from ten to one. At each number, every part of my body will
become twice as relaxed.
ten. I am feeling twice as relaxed.
9. ... I am four times as relaxed.
8.
7.
6.... I am relaxing all the time.
5. I am going deeper into relaxation.
4. 3.
2. deeper,... and... deeper, feeling so... relaxed.
1.
Every part of my body is feeling very, very relaxed. So relaxed, that
my body is pleasantly numb and feeling detached.
I am going deeper and deeper into complete relaxation of mind and body.
with every breath, I am getting more and more relaxed.
I am driving out all the tension from both my shoulders. The relaxation is
traveling down my arms, through both elbows, through the for arms, into
both wrists, out through the palms of my hands, and down into my
fingertips. I can feel the tension leaving every part of my body.
I am driving out the tenseness from the nerves and muscles of my stomach and
abdomen. The relaxation is spreading around my waist, into the small of my
back.
It feels so good, as the nerves and muscles in the small of my back, soften
up and relax. it is so ...restful, so ... comfortable. I am going
deeper,... and deeper, ... into complete relaxation of mind and body.
I am driving out, all the tenseness from the muscles in my hips and
thighs. The relaxation is traveling down my thighs, through my knees, legs,
and ankles, into the small muscles of my feet. I can feel the pleasant
numbness, traveling through my feet to the tips of my toes.
It feels so good as all the tenseness leaves my entire body. Every muscle
and nerve in my body, from the top of my head to the tips of my toes, is
feeling completely relaxed, pleasantly numb, and detached. With every moment
that passes, I am feeling more and more relaxed.
I am feeling so detached, that I can hardly feel that I have a body at all. I
am experiencing a complete state of mental peace, serenity, and
tranquility.
I am now going to relax even more than I am at this moment.
I am going to count from ten. backwards, all the way down to zero.
With each lower count, I will feel twice as relaxed.
Beginning with the count of
ten.
9. (pause)
8. (pause) (pause)
7. (pause) (pause)
6. (pause) (pause)
5. (pause) (pause) (pause)
4. (pause) (pause) (pause)
3. (pause) (pause) (pause)
2. (pause) (pause) (pause) (pause)
1. (pause) (pause) (pause) (pause) (pause)
0. (pause) (pause) (pause) (pause) (pause) (pause)
I am in a perfect state of complete rest, and relaxation.
I am enjoying perfect peace of mind.
I am in complete control of all of my senses, emotions, and desires.
I am at peace with myself and my environment.
There is no danger, you can choose to come out of trance when it suits you.
If you wish to just fall asleep, just give yourself the suggestion that you
will now fall asleep, but that in the morning you will awaken fully refreshed,
bursting with energy and feeling much better for it.
In a moment I will gradually awaken from this state of relaxation.
In future, I will find it easy to relax. the next time I will be able to
relax, quicker, and to a deeper level.
I will now bring this session of hypnosis to a close. remember that I can
only be hypnotised if I wish it, and I know who is hypnotising me.
I will awaken at the count of 5.
At the count of 5, I will awaken, feeling completely refreshed and wide
awake. Beginning with the count of,
1. I am feeling fine, wonderful, perfect.
2. I am completely refreshed and awake.
3. all the numbness and detachment is leaving my body.
4. my eyes have opened. I can feel the sensation returning to every muscle
and nerve in my body.
5. fully alert and wide awake.
Epilog
This was the progressive relaxation method. There are other methods which
attempt to relax you by comparing how a stressed muscle feels against one in
its normal state.
This method methodically works through all the muscles in your body, clenching
and unclenching them. Note that when you unclench the muscle, the sense of
relaxation is overwhelming. This is essentially a method of energy direction
and if you hit a chakra, things can get very weird indeed.
This is not really a relaxation method, so tread with caution if thats the
path you choose.
anyhow I find visualisation is a much better and natural way to relax. you
can do weird things like
visualize that you have taps on parts of your body,
visualize that you are opening them one by one
visualize that they are oozing a yucky substance, and this represents
stress, imaging it flowing away and being absorbed by the ground.
enjoy and just relax
2. The Instantaneous Relaxation Method
For informational use only, absolutely not for hypnotising others
This one is for experienced self hypnotist. With this you should be able to
enter a trance within less than a second (with practice).
Choose a direction to stare in.
stare in that direction for a few seconds.
close your eyes and feel the difference. Your eyes feel much more
relaxed than when they were open. savor this feeling and expand it as much as
you can.
The feeling is so relaxing that you dont want to open your eyes, but you must
try. The next time you open your eyes they will be heavier and want to remain
closed.
Open your eyes half as much as you did last time. stare for half the time.
close your eyes. The relaxation is so soothing, so total so wonderful. your
eyes are so relaxed. Your eyelids will be heavier the next time you open your
eyes and they will only open half as much as they did this time. Savor this
relaxing feeling for as long as you are able.
Continue this process until you are unable to open your eyes, despite your
many attempts. when you are no longer able to open your eyes, you are in
trance.
maximize this relaxation, fee it flooding throughout your entire body, washing
from your eyelids, through your eyes, head, neck, body. entirely relaxed . In
one split second, your entire body has totally relaxed.
3. Post Hypnotic Suggestions
For informational use only, absolutely not for hypnotising others
These should be done just before you instruct yourself to wake up. They
should start with:
I will be able to remember everything that I have experienced during this
hypnosis session.
I am about to give myself some suggestions that I will be able to
remember and act upon when I wake up.
The next time I will find it easier to enter a state of self hypnosis and
I will be able to go to a deeper state of hypnosis than I am at now.
Post Hypnotic suggestions take the form of constructive suggestions.. I will
be able to, I will find it easier, I will notice, I want to ... They must be
phrased positively otherwise their effects could be counterproductive.
A useful suggestion is:
I will find that memory will gradually improve. My capacity to memorize
and recall at will, will improve noticeably.
You may wish to make the process of hypnosis easier by giving yourself a
keyword
4. Keywords
For informational use only, absolutely not for hypnotising others
give your self a post hypnotic suggestion. You may not think it has any effect
but you're wrong
for example
I will be able to enter a deeper state of hypnosis the next time if I think
and say the word "relax" three times.
or
I will relax when I visualize the word relax in my minds eye
5. Regression
For informational use only, absolutely not for hypnotising others
snippets taken without permission from:
"The Reincarnation Workbook"
J.H.Brennan ISBN 0-85030-770-8
1989, Aquarian Press, Northamptonshire, England
Distributed in USA by Sterling Publishing Co. Inc, New York
follow the hypnotic induction techniques until you believe the your subject is
in a deep a trance as possible. You can use various trance deepening
techniques such escalators or lifts to get your subject to deeper levels of
trance
A particularly nice one is to have the subject stand on the side of a hill
overlooking a beautiful landscape and suggest that there is an escalator in
front of them. Have them step onto the escalator and feel themselves going
down to the bottom. Give suggestions to the effect that as they descend that
they are getting more and more relaxed and going deeper into trance.
The downwards motion must be linked to some sort of target. for example say
that at the bottom of this escalator, is the island of their dreams. They can
see the golden sand...
When you are satisfied that they have reached a really deep level of trance,
suggest that they are moving backwards through time to their last birthday.
Ask for a few details about that birthday. Ask them what they were wearing who
was there. This hardly requires hypnosis as most people are capable of
remembering in detail what they were doing on their last birthday. This part
of the regression gets them familiar with the process as a whole.
When they have described what they were doing, suggest that they are going to
a birthday 5 years earlier.. Follow this with a series of birthdays at 10 year
intervals until your subject reaches childhood. At this stage your subject
should show signs of actually living the experiences.
You may at the start of the regression suggest that the subject will be able
view what is comfortable to him/her. Reinforce this suggestion along with the
fact that you will always be able to contact them by their real-life name.
Stress that they what they are observing is far memories that are very vivid.
Stress that they will always be able to communicate with you in English and
that you will always be able to contact them.
when they are at childhood you may want to speed up the backwards march in
time. The reason for this is that the trauma of birth is something that you
dont want to expose your subject to at this moment. Suggest in quick
progression that your subject is five years old, four years old..., three
years old,... Two years old, One year, six months, three months and further
back , still further back in time to beyond the moment of birth, back ... into
the womb.
Few subjects are aware of passing through the process of birth. This is a
blessing as even though Birth is an interesting experience, it is unpleasant
for the unprepared subject.
The more you repeat the suggestion that they are moving back in time, the
earlier the subject is likely to experience. Once the subject has experienced
a past life, in further session it is often sufficient to suggest that that is
where they are and they will spontaneously regress.
Your subject is now regressed. Now the interesting part begins.
Ask the following questions:
Who are you
What year is it
How are you dressed
What do you look like
what do do for your living?
People are not aware of their colour. You may wish them to look at their hands
or feet and tell you. Its an obvious thing, but do you even take your colour
as a description of your appearance?
Continue probing their life and document as much as you can. Have a tape
recorder handy. Hypnotic amnesia is likely to make the subjects forget that
they were ever regressesed.
Should you chance to happen to hit on a trauma, dont panic. Strongly suggest
that the person is moving back or forward in time so that they leave the
trauma behind. Reinforce with urgent suggestions of calm, peace, relaxation
detachment and freedom of pain. It looks scary! but you must reassure the
subject that they only experienced a vivid memory and they are better for it.
To make life easier you may want to suggest near the start of he regression
that when you physically touch them they will fell at ease, peaceful and be
detached from their traumatic memories.
Have a truly fascinating experience. You may want to go back to previous
incarnations.
To terminate the session suggest that they are coming back to the present
time. back to their current life to the room in which they are lying down in
which the experiment is taking place. Suggest that they are leaving their
emotional attachments in their previous life (where it belongs) but that they
will be able to remember everything that has happened in the regression.
Then wake the subject up as usual with the countdown.
You may want to allow the subject to choose the past they go to. One way is to
et them to visualize a row of feet stretching back into infinity. Each pair of
feet represent one of their past lives. Suggest that the feet are in all
shapes and forms (human, animal, vegetable.. maybe not mineral).
suggest that they are being drawn to one set of feet and they enter the feet.
As they do suggest that they can recall memories associated with those feet.
suggest that when they look up they will be in the environment of their past
life.
Be careful with animal births as people have been known to have very short
animal lives entirely in captivity leading to a slaughterhouse.
You may want to have the subject experience death. This is a very therapeutic
thing and should be handled with care. The subject will convulse in their
physical bodies. They will show the symptoms of drowning, being burnt alive
etc.
You must stress that they will only experience what is comfortable for them.
You must keep watch of their responses. If they suddenly freeze it is likely
that they are about to die or are paralyzed by fear.
As you guide them through their death they will separate from their physical
(regressed) body and become astral entities. You may wish to experiment and
see what happens to someone after they die. Where do they go? How do they
feel.
The moment after death is the most exhilerating for the subject. They realise
that death is only a temporary affair and that they are eternal. Note that
even though a person has witnessed their own death, they will someimes deny
it. This denial will someimes occur after they finish the regression and they
will convince themselves that they were never really regressed at all!
The hypnotist needs to reassure them that they were only experiencing memories
and that they will be able to remember whatever is comfortable for them.
Despite many stories about people experiencing memories from other lives,
it is still a controverisal subject, subject to the whims of the cynics.
The technique described above should help you decide.
6. The Christos Method
For informational use only, absolutely not for hypnotising others
Overview of relevant sections
"The Reincarnation Workbook"
J.H.Brennan ISBN 0-85030-770-8
1989, Aquarian Press, Northamptonshire, England
Distributed in USA by Sterling Publishing Co. Inc, New York
(not formatted or spell checked)
It isnt always neccessary to use hypnosis for the recall of far memories.
your subject should be lying on the ground with a small cushion under the
head to keep the neck straight. Shoes should be removed and ask the subject
to close their eyes
A helper should gently massage the subjects ankles with a light circular
motion.
after a minute (with the ankle massage continuing) rest the edge of your
curved hand on the subjects forehead so that it rests between the eyes.
begin a vigourous circular rubbing motion with your hand until the subject
reports that their head is buzzing. stop all massages and this concludes
the physical part of the technique.
instruct your subject to visualise his feet as accurately as possible.
Your subject is not in a trance, can communicate with you the whole
time and can terminate the experience by opening their eyes.
Ask your subject to visualise and feel themselves stretching a couple
of inches through the soles of their feet. Then ask your subject to
return to their normal length. Do this procedure at least 3 times or
until your subject can visualise and feel the experience in detail.
Repeat the last process, but this time the subject is to stretch
through the top of his head.
repeat the last two steps, asking the subject to grow a foot each
way. and then 2 feet.
ask the subject to stretch 2 ft on both directions simultaneously.
(some people find that their extended feet begin to withdraw when
they attempt to stretch out of their head). Do not have the subject
return to normal size
Ask your subject to expand all over, like a balloon, swelling beyond the
limits of his body. despite the effort invested to get here the subject
should still be reasonably relaxed.
your subject is now effectively out of body. Have them visualise themselves
standing at their front door looking at it. Ask them details about the door,
its textures, its colour. Ask him as many questions as possible to make sure
he isnt answering from memory, but just telling you what he sees.
Extend the vision capabilities by having the subject describe the street
and house, Get the subject to view the scene from differing viewpoints
such as from the roof.
When the subject is entirely comfortable, have them float above their house
at a height of 1500 feet (the actual height isnt important so dont be
pedantic about it) and ask them to turn around in the air and describe what
they see. (if the subject experiences vertigo, have them open their eyes
briefly to reassure them they are still here).
Ask them what time of day it is and whats happening on the ground. If the
subject says it is day ask then to change it to night and vice versa. it
doesnt matter of the scenes differ.
Ask who is changing the scenes, they should answer that it is themselves.
Remind him that he is not and never will be in trance during the experiment
and that he is free to open his eyes and terminate the session at any time.
(a bit of negative suggestion?)
Ask the subject to change the scene to bright daytime and shoot up until
they lose sight of the ground below. Now ask them to come back to ground.
If all has gone well he will land in an environment of a past life. It will
not be immediately apparent as the subject is looking downwards at his feet.
From here on the questions are the same as for a hypnotically regressed
person.
To terminate the session simply ask the subject to simply open their eyes.
--
"Remember what the Shamen use to say 'Man is the dream of the Dolphin'"
Enigma, The cross of changes
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