From the site allinfo100.narod.ru
Self-hypnosis technique
- Sit back — Find a position that you can easily maintain throughout this process. You can sit or lie down, although it is better to sit, this will keep you from falling asleep. Straighten up, look ahead, breathe slowly and easily. Let yourself relax.
- Time — Determine how much time you are going to spend and announce it to yourself, such as «I’m going to hypnotize myself for 20 minutes…» (or whatever you want). You will be amazed at the accuracy with which your «internal clock» keeps track of time for you.
- Goal — Now state to yourself the goal of going into self-hypnosis. In this process, we allow the subconscious mind to work on a goal rather than a sequence of suggestions, so goal formulation should take this fact into account. For example: «…in order to allow my subconscious mind to make appropriate adjustments to help me ____________.» Replace the dash with what you want to achieve, such as «develop more trusting relationships with people.» The exact words are not important at all, what is important is the fact that you transfer the process to your subconscious.
- Exit State — Finally, declare to yourself what state you want to be in when you complete this process. Usually, in hypnosis, we hear about «coming back» feeling «awake, collected and refreshed», but in the real world this may not be what you need. For example, if you’re going to self-hypnosis for bedtime, you might prefer to come back «relaxed and ready for bed.» If you do this before doing something, you may want to come out of the trance «motivated and energetic.» Just say to yourself, «And when I’m done, I’ll feel like ___________.»
- Process — Looking ahead, notice three things (one at a time) that you see. Do it slowly, stopping for a moment on each of them. It’s better if it’s small things, like a stain on the wall, a doorknob, a corner of a picture frame, etc. Some people like to call them when they look: «I see a crack in the door frame.» (If you don’t know what it’s called, try «I see that thing over there»).
- Now turn your attention to the auditory channel and note, one by one, the three things you hear. (You will notice that this allows you to incorporate ambient sounds that would otherwise distract you.)
- Next, turn to your feelings and notice three sensations. Again, switch from one to the other slowly. It is useful to use sensations that usually go unnoticed, such as the heaviness of the glasses, the pressure of the watch band, the texture of the strap, etc.
- Continue the process with two visual, then two auditory, and then two kinesthetic impressions. Similarly, continue (slowly!) with one impression per system.
You have completed the «outer» part of the process. Now it’s time to start the «inner» part.
Close your eyes.
Call any image. Don’t stress. You can create an image, or just use what appears on its own. It could be a point of light, or a beautiful beach, or pizza. If something comes up by itself, use it. If nothing comes up, come up with something. Call it like you did above. Stop for a moment and allow yourself to notice a sound, or call it out yourself and name it. While it’s technically an «inside» part, if you hear sound from outside or in the room, use it, that’s fine. Remember that the idea is to incorporate what you perceive so that it is not distracting. Again, don’t ask… Then notice and name a feeling. Better to do it internally, use your imagination. (I can feel the summer sun warming my hands.) However, as with sounds, if an actual physical sensation grabs your attention, use it.
Repeat the process with two images, then two sounds, then two feelings.
Repeat the whole cycle again using three images, three sounds and three sensations.
9. Completion of the process — During this process, it is not uncommon to «drive off» or pass out. At first, some people think they have fallen asleep. But it turns out that you automatically return at the end of the allotted time. This is an indication that you were not sleeping and that your subconscious was doing what you asked it to do.
NB: Many do not reach the end of the process. This is completely normal. If you completed the process before the deadline, continue with 4 sights, sounds, feelings, then 5, and so on. As for your goal, trust that your subconscious mind is working for you in the “background” during the entire process. Regular Practice will Improve and Improve Results.
So, your transition to the zone of deep inner attention is your resource. You can use it to fully understand a text on philosophy or the problem of «To marry or not to marry.» You can «see» the future program as it will really satisfy the most demanding requests. You can see yourself and the details of your behavior that will be useful to you in a future specific situation …