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Don’t for example work on quitting smoking and building your confidence in the same session. Although you can use a number of affirmations in one session make sure they all relate to your chosen goal at this time. Then silently and mentally repeat them over and over slowly and positively using as few words as possible. Be very direct as though you are giving yourself commands. Sometimes you can create a rhythm with your breathing saying the affirmation on each out breath, almost like a chant or mantra. Also when deciding on the suggestions beforehand always state them as if they are a reality and in the present. This is very important as your unconscious mind believes Exactly what it is told. For example : Do not say……….‘’I want to be confident’’. Do say……….‘’I am a very confident person’’. You must also make the suggestion completely unambiguous and always Accentuate The Positive. For example : Do not say……….‘’I don’t want to be shy’’. Do say……….‘’I am always calm and confident when in the company of other people’. 8. The Power Of Imagery. - You can also use imagery as well as words when in the trance state. For example if you have an interview coming up next week which you have been feeling nervous about, you can visualise yourself going for the interview but feeling calm and full of confidence and conducting yourself in a very positive way. Run the images in your mind like a short film using as much detail as possible. See the shape and size of the room, notice the colours of the walls and carpet, feel your clothes against your skin, notice the fresh smell of the room, the softness as you sit in the chair. Make the whole picture bright and clear and use as many of your senses as you can, the more vivid your imagination the better. Most importantly, always see yourself in a completely positive light, expressing yourself clearly and confidently and feeling very calm and composed under any pressure. You can use this powerful technique to prepare yourself for many things, such as an exam of any kind, a sporting event, public speaking, business and social occasions, even on dates. Remember - Your unconscious mind cannot differentiate between what’s real and imagined, so the more you imagine a positive future situation or event the more you compound your inner belief that you are calm, confident and in control in these situations. I liken it to programming a computer with positive info that is going to help you in the future. 9. Bringing yourself back to full consciousness. - When you feel its time to wake up from the trance all you do is slowly and mentally count up from 1 to 10. When you reach the number 10 your eyes will open and you will be wide awake with a feeling of well being all over. However if you practise before going to sleep do not count up from 1 to 10, tell yourself beforehand that it will turn into a natural deep sleep from which you will wake up in the morning feeling positive and refreshed. ************************************ Please Note Do not worry if you try it and you don’t think much happened at first or you could not see much in the visualisation, as the mere fact that you went somewhere quiet and centred yourself by closing your eyes and relaxing yourself will have benefited you. However you will be surprised how effective a suggestion can be even in the lightest of trances - the power of the subconscious mind works in a very subtle way. The most important thing to remember is to enjoy it and have faith, because as with all things the more you practise the better you become! ************************************ œЄƒ.ЅШAІSЇSЈЊЉєЊЋ that unt to five on every out breath. A are, orI. A before you started8one,Whene,are due to go for anand ourself going for the interview oposedYou accept there will be a small degree of nerves but you are in control of the level of anxiety you feel, and you use that rd for Windows 95@Œ))@,ŒъMИО@@ n­­О@,ŒъMИО ўџеЭеœ.“—+,љЎ0МHP\dl t| „фpcp1 A BRIEF GUIDE TO SELF HYPNOSISўџ џџџџ РFMicrosoft Word Document MSWordDocWord.Document.6є9Вqўџр…ŸђљOhЋ‘+'Гй0Д˜ Шдьј 0< d p | ˆ”œЄЌфA BRIEF GUIDE TO SELF HYPNOSISрGGlenn HarroldA HсG Normal.dotGlenn Harrold16Microsoft WoмЅhcр ”eНC7љ(ђ(ђ,,,,,-:,Ь------n61h-h-h-h-h-h-h-h-ќ/ў/ў/ў/,*0дў0дв1Ÿ6Xї6L№1~,h-h-h-h-h-№1~-,,h-,-<~-~-~-h-,h-,h-ќ/€чЏљMИО,",,,,,h-ќ/~-~~-A Brief Guide To Self Hypnosis by Glenn Harrold M.B.S.C.H Dip C.H This guide to Self Hypnosis has a wide variety of therapeutic applications. In particular it is very effective in the alleviation of stress and tension, and helping with sleeping patternsмЅhcр „eН@6u(ђ(ђ,,,,,ш,:,Ўш,ш,ш,ш,ј,ш,k51J-J-J-J-J-J-J-J-о/р/р/р/, 0др0дД1œ5Xє5Lв1™,J-J-J-J-J-в1`-,,J--<`-`-`-J-,J-,J-о/;maДО,",,,,,J-о/`-~`-A Brief Guide To Self Hypnosis by Glenn Harrold M.B.S.C.H Dip C.H This guide to Self Hypnosis has a wide variety of therapeutic applications. In particular it is very effective in the alleviation of stress and tension, and helping with sleeping patterns. 1. Creating The Right Atmosphere. - Find a quiet room where you will not be disturbed preferably a bedroom with no telephone. Dim the lights or turn them off. You may choose to light a candle, or burn some aromatherapy oils, or play some relaxation music in the background. Use anything which will help you create a relaxing atmosphere, however be careful with candles or oils as you may drift off into a relaxing sleep. Then make yourself as comfortable as possible, either in a chair with a head rest or by laying down on a couch or bed. 2. Preparing Yourself. - Tell yourself silently or out loud you are going to do self hypnosis. Then tell yourself silently or out loud how long you want to remain in the trance. Fifteen to twenty minutes is fine to begin with however, after a few weeks practise you may decide to make it last longer. 3. The Breathing Technique. - Close your eyes and begin to breathe very slowly and deeply, in through your nose and out through your mouth. At the top of your breath hold it for three seconds, then count to five on every out breath, and as you breathe out imagine your breathing away any nervous tension left in your body. Also make sure you breathe diaphragmatically, so as you breathe in your stomach goes out, and as you breathe out your stomach goes in. You can also say the word Relax on every out breath if you wish. Continue this breathing pattern for 10 or more times or as long as it takes for you to feel completely relaxed. Clearing Your Mind. - Allow your mind to go completely blank. Don’t worry if you still get any unwanted thoughts in your mind, tell yourself not to fight them as they will soon drift away again. You can want imagine a large red stop sign every time you get an unwanted thought. As soon as you see the red stop sign imagine the thought disappearing and your mind becoming clear. Another thought clearing method would be to imagine a large computer screen full of data and by hitting a keypad the screen becomes blank. Imagine you are pressing a key pad and your mind becomes blank. Use whatever method works for you. 5. Deepening The Trance state. - By now you will already be in a light trance state and a good technique to guide yourself deeper into trance is to silently and mentally count down from 10 to 1, feeling every muscle in your body relax more and more with each descending number. Leave about 5 seconds in between each number or even count each number down on every 2nd or 3rd out breath. To enhance this you can also use visualisation techniques. For example, imagine yourself going down 10 steps into a beautiful garden, count down with each step, going deeper with each number. Use whatever feels right for you. 6. Utilising The Trance State. - When you reach this stage you can either just relax and drift or better still you can give yourself some positive suggestions or affirmations. The wording of which must have been decided upon BEFORE YOU STARTED. You can also use powerful imagery (see number 7). 7. Wording Your Affirmations Correctly. - Work on one goa. 1. Creating The Right Atmosphere. - Find a quiet room where you will not be disturbed preferably a bedroom with no telephone. Dim the lights or turn them off. You may choose to light a candle, or burn some aromatherapy oils, or play some relaxation music in the background. Use anything which will help you create a relaxing atmosphere, however be careful with candles or oils as you may drift off into a relaxing sleep. Then make yourself as comfortable as possible, either in a chair with a head rest or by laying down on a couch or bed. 2. Preparing Yourself. - Tell yourself silently or out loud you are going to do self hypnosis. Then tell yourself silently or out loud how long you want to remain in the trance. Fifteen to twenty minutes is fine to begin with however, after a few weeks practise you may decide to make it last longer. 3. The Breathing Technique. - Close your eyes and begin to breathe very slowly and deeply, in through your nose and out through your mouth. At the top of your breath hold it foўџџџ ўџџџ ўџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџ CE$IJ!7Pk4 9 Э р 7 U Є І Ћ ­ žМ“ЕФЧюљ   wžзођ§EabrЗЮбвнхшЌУ.HšЬL|`kl)*МНнт  #$'ћјђ№э№щ№х№щ№щ№т№щ№щ№п№п№щ№т№э№щ№т№х№т№т№м№т№тзт№гэ№м№т№тщ№т№т№щ№ам№х№ЮЬ№№№№№№тэ№uc^c$UVcUcn^cchUccnU^cVcc U]^c]^]^c0PDocumentSummaryInformation8џџџџџџџџџџџџ ьџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџr three seconds, then count to five on every out breath, and as you breathe out imagine your breathing away any nervous tension left in your body. Also make sure you breathe diaphragmatically, so as you breathe in your stomach goes out, and as you breathe out your stomach goes in. You can also say the word Relax on every out breath if you wish. Continue this breathing pattern for 10 or more times or as long as it takes for you to feel completely relaxed. Clearing Your Mind. - Allow your mind to go completely blank. Don’t worry if you still get any unwanted thoughts in your mind, tell yourself not to fight them as they will soon drift away again. You can want imagine a large red stop sign every time you get an unwanted thought. As soon as you see the red stop sign imagine the thought disappearing and your mind becoming clear. Another thought clearing method would be to imagine a large computer screen full of data and by hitting a keypad the screen becomes blank. Imagine you are pressing a key pad and your mind becomes blank. Use whatever method works for you. 5. Deepening The Trance state. - By now you will already be in a light trance state and a good technique to guide yourself deeper into trance is to silently and mentally count down from 10 to 1, feeling every muscle in your body relax more and more with each descending number. Leave about 5 seconds in between each number or even count each number down on every 2nd or 3rd out breath. To enhance this you can also use visualisation techniques. For example, imagine yourself going down 10 steps into a beautiful garden, count down with each step, going deeper with each number. Use whatever feels right for you. 6. Utilising The Trance State. - When you reach this stage you can either just relax and drift or better still you can give yourself some positive suggestions or affirmations. The wording of which must have been decided upon BEFORE YOU STARTED. You can also use powerful imagery (see number 7). 7. 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