Forward 11
Introduction 13
Chapter 1 - Beliefs about hypnosis 21
Chapter 2 - Mind-Body Connection 31
Chapter 3 - Beginning Practice 39
Chapter 4 - Talking to Yourself 45
Chapter 5 - Receiving Guidance 53
Chapter 6 - Leading Yourself 65
Chapter 7 - Words That Empower You 69
Chapter 8 - Self-Talk, Self-Control 79
Chapter 9 - Daily Practice and Affirmation 85
Chapter 10 - Deeper Into Relaxation 95
Chapter 11 - A More Profound Connection 103
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From Chapter Three
Trance is not simply an “on” or “off” experience. There are many subtle gradations of depth and meaning. If you expected or wanted a more profound or altered experience, then be patient, you will have many opportunities to go deeper.
Self-hypnosis is a skill that takes practice. Whatever shifts you perceived with this first induction are valid trance experiences. By recognizing what happened, you validate your own unique experience. You will expand your sense of trance as you build your self-hypnosis practice. If you felt good and your body was relaxed afterwards, be glad. Self-hypnosis is inherently stress-reducing.
If you experienced other interesting or surprising sensations, take note of them. Unusual or unexpected experiences come directly from the subconscious. Like personal symbols in dreams, anything arising from your subconscious will carry personal meaning. The meaning may not be logical, but it brings forth energy and information from your deeper self. The more you do allow subconscious guidance in trance, the more profound and meaningful your experience of hypnosis will be. If a sensation you encounter feels awkward or a little scary, remind yourself, “This is a phenomena of trance. I’m okay. I am learning from my experiences.”
Here are some comments from students regarding their trance experiences;
“It felt like coming home. I felt good.”
“I had a sense in hypnosis that I could open my eyes and lift my arm if I wanted to. It was almost a reflex thought, like testing. I feel part of learning to allow and experience hypnosis is to also allow these thoughts and impulses to arise. They may even result in movement or physical resistance, but each time my resistance gets less strong as I become more comfortable with it. “
“If only for a few minutes, I felt a calmness. I believe I can return to that state.”
Speaking or thinking to yourself, as you did with this last exercise, is one of the basic elements of self-hypnosis. You tell yourself what you want to do, then lead yourself into the experience. While in trance, you comment on what you are experiencing, add imagery, respond to arising thoughts and feelings, and allow whatever movements come from your subconscious. You will experience body sensations, thoughts, imagery, emotions, memories, and insights arising from within you. You can welcome everything you experience as part of your trance experience.
This last exercise was also more like true self-hypnosis since you started acknowledging the sensations you were having and using them as part of your induction. What was the interesting sensation you focused on during the exercise? By attending to it, and describing it, you validated what your subconscious provided. Then you added a conscious intention to it. This technique is called pacing and leading and is one of the most powerful components of self-hypnosis.
For example, in an induction, you may experience a wide range of changes: your vision may shift; your voice may get softer, or you may feel buzzing or tingling sensations in some part of your body. You may even feel an emotion arising from the subconscious. Some changes may be familiar; some are not. By allowing and pacing with the phenomena, you are saying to your subconscious, “Yes, I’m working with you on this one.” Then, when you lead with a suggestion, your subconscious will also listen to you.
When you notice your breathing slowing down, add a thought, “As my breathing is slowing down, I’m going deeper into trance.” Your suggestion leads you toward your goal. Pacing and leading speeds up your induction into trance because you welcome whatever is happening. I’ll say more about pacing and leading in chapter six. For now, remember; you don’t have to resist anything in self-hypnosis. Self-hypnosis is a process that utilizes and validates everything you are experiencing. In the next chapter you will build on what you’ve started using the first person.
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