THE SUGGESTIONS IN AUTO-HYPNOSIS

As our purpose is to work with mental suggestions for improving something of ourselves, we are going to work at the intermediate level of hypnotic trance. There, the mind is well balanced between the relaxation and awareness and the suggestions are well accepted.

When you notice that your thoughts aren’t superficial as usual neither so deep, during your hypnosis, you will have reached that level and it will be the time to use the suggestions that you previously prepared. They can be taken from others, but I do recommend you to make your own suggestions based on your needs. It is easy, just follow these simple steps:

The suggestions have to be in the first person singular. In fact they have to be auto-suggestions.
E.g. Right: “I am happy”. Wrong: “You are happy”

The sentences have to be short and clear, without ambiguities. The mind obeys when the commands are simple and direct. 

E.g. Right: “I get up early every day”. Wrong: “From now on I have the conviction of getting up early”.

The suggestions most be 100% positive. Use only affirmative sentences, excluding words like: no, never, no more, etc.

E.g. Right: “I eat healthy”. Wrong: “I don’t eat junk food anymore”.

The affirmations most be in present tense, never in future; otherwise the change will be always far, in the future.

E.g. Right: “I have an aesthetic body”. Wrong: “I am going to have aesthetic body”.

Avoid using the name of the problem that you want to overcome.

E.g. Right: “I feel happy always”. Wrong: “My depression disappears forever”.

Make a list with the sentences. They should to be few and related to what you want to improve. Never mix different topics; if you need to work another aspect, do it in other session.

Memorize your list and repeat it mentally several times, with conviction; imagining that you already have what you want. Right away stop thinking of it and let your mind wander for a while. Then, come out of the trance by doing the opposite you did for entering in it, or imagine coming back to current moment counting slowly from ten to zero while breathing deeply... at the end, open your eyes. Stand up and retake your normal activities and don't think of the theme until your next session.

Most likely you will need several sessions, which can be repeated everyday. But don´t do them too long, from 20 to 40 minutes is enough.

There is a technique that you can use for getting in and out of hypnosis quickly by using a programmed word or phrase. That means, by saying those key-words you will enter hypnosis or exit of it effortless. But you have to chose and program those words when you're in trance.

Now let’s talk about how our behavior should be, since this is very important for having a good experience and accomplishing our task.

Feel confident, take a positive attitude, and keep the control from the beginning to the end. Probably you may find unexpected things like forgotten memories, pleasant or uncomfortable feelings, but don’t worry and don’t try to avoid them. Let that one part of you experiences those feelings, but keep another part quiet and calm; turning into an eyewitness. This witness is necessary to realize that everything is in our own mind. Perhaps you want to go further to overcome a trauma, and this attitude will result crucial to get it.

Use the auto-hypnosis along with others mental techniques for transforming your life forever.

AUTO-HYPNOSIS TECHNIQUES

The technique call auto-hypnosis is merely hypnosis inducted by oneself, in which the individual can control the trance from the beginning to the end; with the advantage that can be practiced at home every time we want or can. But in order to do it correctly, it’s necessary to learn some basic steps.

Since the hypnotic state is essentially a deep relaxation state, where the attention is focused in the inner mind, it is absolutely necessary to put the body in complete relaxation before one can explore the subconscious mind and do what is needed for achieving any transformation.

Let’s begin then with this first state, by using one of the most common techniques of relaxation.

Choose a quiet place, where you cannot be disturbed, preferably with little light. Sit down in a comfortable chair or lie on a bed. If you want, you can use relaxing music and/or aromas. Now, when you’re ready, follow one of these techniques:

    1- Controlled breathing. Close your eyes and breathe deep and rhythmically through your nose, using for instance, a count of four seconds. Inhale counting mentally to four. Hold your breath for four seconds, exhale counting to four, and finally wait four seconds before inhale again. Repeat the cycle many times paying attention to every step of this cycle. Soon you will be relaxed.

       2- Tension/relaxation. With your eyes closed, focus on your feet, tense them for a while and immediately relax them. Right away, move on to your calves and repeat the exercise, then do the same with your thighs, your buttocks and so on with every part of your body.

    3- Metallization. Use your imagination and your senses for recreating a pleasant situation, for example, being lying down on a beach, listening to the sea waves, looking at the sky and feeling happy. Or maybe you prefer imagine you are in a forest, walking pleasurably, looking at the sunshine through the trees, listening to the birdsong and the relaxing sound of a creek. For many is better to imagine going down an escalator or walking a long corridor to reach a profound relaxation.

    4- Staring. Emptying your thoughts and breathe quietly while staring at an object, e.g. the candle’s flame; a point on the wall, or an image with optical effect until your eyes close.

    5- Recordings. Listen to recordings specially designed for relaxation and/or induce hypnotic trance.

These are some of the most used techniques of relaxation. Of course there are a lot, and variants of each. Even more, you can combine them each other or invent your own technique.

Once you learn to relax it’s time to use positive suggestions for reprogramming your mind. You may use existing ones, but I think it’s better to create your own suggestions. I invite you to read my next post in which I will give some clues about auto-suggestion, and something important, how to behave during the hypnotic trance.