Mind programing
Re: Mind programing
Imagine you are at the top of a flight of 10 stairs which at the fifth step start to submerge into water. Picture every detail of this scene from the top to the bottom. Tell yourself that you are going to descend the stairs, counting each step down, starting at 10. Picture each number in your mind. Imagine that each number you count is further down and one step closer to the bottom. After each number, you will feel yourself drifting further and further into deep relaxation. As you take each step, imagine the feel of the step under your feet. Once you are at the fifth step imagine and truly feel the refreshing coolness of the water and tell yourself that you are stepping into an oasis of purity and cleanliness. As you begin to descend the last five steps, start to feel the water getting higher and higher up your body. You should now start to feel somewhat numb and your heart will start to race a bit, but notice it and let any qualms about the situation just drift away into the water.
Help! I'm a multidimensional being trapped in a linear time-space continuum!
Re: Mind programing
Continue to breathe slowly and peacefully as you allow the tension to start melt away
Continue to breathe slowly, gently, comfortably.....
------
Physchologist types will tell you not does not work because it requires the user to summon an image of the positive in order to figure out what "not" to do. Unconcious mind really has nothing to do wth it.
Generally in hypnotism it is better to use a positive word with the desired negative meaning. For example it is better to say "you are naked" than "don't wear any clothes". Carefully review your scripts for not and not like words and replace them with positives and you get better results.
Not can be used to get the positive result of the negative phrase. For example in one file I used the wording:
Wear anything you want on your next visit. But don't wear red"
The subject always shows up wearing something red. This approach has to be used carefully. A flood of nots seldom gets good results.
Another word to be avoided is "will", because it implies choice to do the requested action. Use a more definite wording.
For example don't say:
Tommorrow you will visit me.
Better to say
Tommorrow you visit me.
----------
pisničky , dialog z filmu na spusteni asosiací
aktivace časti mozku
automaticky rust intenzity - sugesce
Continue to breathe slowly, gently, comfortably.....
------
Physchologist types will tell you not does not work because it requires the user to summon an image of the positive in order to figure out what "not" to do. Unconcious mind really has nothing to do wth it.
Generally in hypnotism it is better to use a positive word with the desired negative meaning. For example it is better to say "you are naked" than "don't wear any clothes". Carefully review your scripts for not and not like words and replace them with positives and you get better results.
Not can be used to get the positive result of the negative phrase. For example in one file I used the wording:
Wear anything you want on your next visit. But don't wear red"
The subject always shows up wearing something red. This approach has to be used carefully. A flood of nots seldom gets good results.
Another word to be avoided is "will", because it implies choice to do the requested action. Use a more definite wording.
For example don't say:
Tommorrow you will visit me.
Better to say
Tommorrow you visit me.
----------
pisničky , dialog z filmu na spusteni asosiací
aktivace časti mozku
automaticky rust intenzity - sugesce
Help! I'm a multidimensional being trapped in a linear time-space continuum!
Re: Mind programing
Take a deep breath in
Breathe in again, and as you exhale, allow your body to relax
Continue to breathe slowly…. Deeply.
let your body and mind become more and more relaxed with each moment.
You are walking through the trees
their leaves moving in a slight breeze.
Where is your body the most relaxed? Notice how this area feels. Notice how the relaxation feels. See how you can let this relaxed feeling increase... growing.... relaxing.... feeling your whole body relax....
breeze blows across your skin
Feel your lungs expand... and relax.... expand.... and relax..... expand.... and relax.....
Notice that the sun is starting to rise. You can see a spot of light at the horizon, as if the sun is rising right out of the water. See the light growing as the sun begins to rise above the horizon. Small streaks of light shine into the sky, as the sky grows lighter and lighter with the growing dawn.
See the peaceful waves gently lapping at the shore. Washing gently onto the sand.
The waves are very calming... they are so peaceful.... so rhythmic.
Watch the peaceful waves flowing like your breath.... in.... and out.... in.... out.... continue to observe the rhythm of the peaceful waves, flowing with the rhythm of your breath.
As you relax, you can enjoy the beautiful sunrise. Pink and orange give everything around you a warm glow. The sun has risen above the horizon... still low in the sky...
The breeze.... the warm early sunlight.... the gently lapping, peaceful waves.... softly moving palm leaves.... all of these create a calm and peaceful place.
Continue to relax for a few moments here.... enjoying the peaceful waves and the remaining calm time at sunrise.
Breathe in again, and as you exhale, allow your body to relax
Continue to breathe slowly…. Deeply.
let your body and mind become more and more relaxed with each moment.
You are walking through the trees
their leaves moving in a slight breeze.
Where is your body the most relaxed? Notice how this area feels. Notice how the relaxation feels. See how you can let this relaxed feeling increase... growing.... relaxing.... feeling your whole body relax....
breeze blows across your skin
Feel your lungs expand... and relax.... expand.... and relax..... expand.... and relax.....
Notice that the sun is starting to rise. You can see a spot of light at the horizon, as if the sun is rising right out of the water. See the light growing as the sun begins to rise above the horizon. Small streaks of light shine into the sky, as the sky grows lighter and lighter with the growing dawn.
See the peaceful waves gently lapping at the shore. Washing gently onto the sand.
The waves are very calming... they are so peaceful.... so rhythmic.
Watch the peaceful waves flowing like your breath.... in.... and out.... in.... out.... continue to observe the rhythm of the peaceful waves, flowing with the rhythm of your breath.
As you relax, you can enjoy the beautiful sunrise. Pink and orange give everything around you a warm glow. The sun has risen above the horizon... still low in the sky...
The breeze.... the warm early sunlight.... the gently lapping, peaceful waves.... softly moving palm leaves.... all of these create a calm and peaceful place.
Continue to relax for a few moments here.... enjoying the peaceful waves and the remaining calm time at sunrise.
Help! I'm a multidimensional being trapped in a linear time-space continuum!
Re: Mind programing
Diaphragmatic Breathing
Most people who don't have chronic problems with anxiety tend to take about 8 breaths per minute.
If your score is significantly higher than 8, there is a very good chance that you tend to take short shallow breaths from your chest. This isn't dangerous, but it can lead to higher levels of carbon dioxide and lower levels of oxygen in your blood system.
Having too much carbon dioxide and too little oxygen can lead to higher blood pressure, faster and harder heart beats, muscle tension, shakiness or jittery feelings, dizziness, feeling disoriented. It can even make lights seem brighter and sounds louder. Any of these feelings will tend to increase anxiety and can even lead to panic attacks. If you are taking more than 8 breaths per minute, you are essentially hyperventilating all the time. You might even have noticed that you tend to sigh more than others do. This is your body trying to get more oxygen into your blood stream.
One of the best ways to combat this type of chronic hyperventilation or shallow chest breathing is to practice diaphragmatic breathing. This is really just learning to take slow full breaths from your abdomen instead of short shallow breaths from your chest. If you practice this just 5 minutes each day you can significantly reduce your overall level of anxiety and stress. In fact, if you practice this a couple of times each day for 2-3 weeks in a row, you will be able to "reset' your normal rate of breathing. You will be teaching your body to breath from your abdomen on a regular basis.
The reason it's important to breath from your abdomen is because you will be able to fill your lungs from the bottom up. This helps you to take a full breath that is much more comfortable, and it’s a more efficient way to breath.
In a moment, I will guide your through 10 breaths. I will count to 4 for each inhalation and then pause briefly. Then, as you exhale, try to let the air out slowly—also to the count of 4. So, when I say "BEGIN" you will inhale as I count to 4, you'll pause, and then you will exhale to a count to 4—that will be one full breath. We will do 10. If you are used to breathing shallowly from your chest, you might find this a little bit uncomfortable at first. You might also feel a little light-headed. If this happens, just go at a pace that is a little bit quicker, maybe 3 counts in, pause, 3 counts out. Don't let yourself get frustrated, if you can’t follow the 4 count at first, with practice you will be able to slow your breathing down.
O.K. Get comfortable laying down or sitting up in a chair. Place one hand on your stomach and one on your upper chest. Remember, you only want your lower hand to move during this exercise. It is also helpful to inhale through your nose and exhale through your mouth. This way you can concentrate on the cool refreshing air coming in and the warm air leaving your body. OK. . . Get ready . . . And let's begin . . . inhale, two, three, four, pause, Exhale, two, three, four. (Go ten times)
Hopefully, you found this exercise to be relaxing. If not, don't worry, you just need to keep practicing. The more you practice each day, the faster you will be able to "reset" the pace at which you breathe, and you will be breathing more from your abdomen than you do from your chest. After a few times practicing with your hands on your stomach and chest, you won't need to do this anymore—unless you want to. Then, you can practice anytime you have "down" time— like when you are waiting for class to begin, when you are watching TV, or you're reading, or while you are waiting in a line . . . anytime you can, practice this easy exercise. Some people like to remind themselves every hour on the hour to check their breathing . . . slowing it down if they need to. Do whatever works for you. Soon you'll be breathing much easier and you'll notice how much your anxiety has decreased.
http://students.georgiasouthern.edu/cou ... athing.mp3
Most people who don't have chronic problems with anxiety tend to take about 8 breaths per minute.
If your score is significantly higher than 8, there is a very good chance that you tend to take short shallow breaths from your chest. This isn't dangerous, but it can lead to higher levels of carbon dioxide and lower levels of oxygen in your blood system.
Having too much carbon dioxide and too little oxygen can lead to higher blood pressure, faster and harder heart beats, muscle tension, shakiness or jittery feelings, dizziness, feeling disoriented. It can even make lights seem brighter and sounds louder. Any of these feelings will tend to increase anxiety and can even lead to panic attacks. If you are taking more than 8 breaths per minute, you are essentially hyperventilating all the time. You might even have noticed that you tend to sigh more than others do. This is your body trying to get more oxygen into your blood stream.
One of the best ways to combat this type of chronic hyperventilation or shallow chest breathing is to practice diaphragmatic breathing. This is really just learning to take slow full breaths from your abdomen instead of short shallow breaths from your chest. If you practice this just 5 minutes each day you can significantly reduce your overall level of anxiety and stress. In fact, if you practice this a couple of times each day for 2-3 weeks in a row, you will be able to "reset' your normal rate of breathing. You will be teaching your body to breath from your abdomen on a regular basis.
The reason it's important to breath from your abdomen is because you will be able to fill your lungs from the bottom up. This helps you to take a full breath that is much more comfortable, and it’s a more efficient way to breath.
In a moment, I will guide your through 10 breaths. I will count to 4 for each inhalation and then pause briefly. Then, as you exhale, try to let the air out slowly—also to the count of 4. So, when I say "BEGIN" you will inhale as I count to 4, you'll pause, and then you will exhale to a count to 4—that will be one full breath. We will do 10. If you are used to breathing shallowly from your chest, you might find this a little bit uncomfortable at first. You might also feel a little light-headed. If this happens, just go at a pace that is a little bit quicker, maybe 3 counts in, pause, 3 counts out. Don't let yourself get frustrated, if you can’t follow the 4 count at first, with practice you will be able to slow your breathing down.
O.K. Get comfortable laying down or sitting up in a chair. Place one hand on your stomach and one on your upper chest. Remember, you only want your lower hand to move during this exercise. It is also helpful to inhale through your nose and exhale through your mouth. This way you can concentrate on the cool refreshing air coming in and the warm air leaving your body. OK. . . Get ready . . . And let's begin . . . inhale, two, three, four, pause, Exhale, two, three, four. (Go ten times)
Hopefully, you found this exercise to be relaxing. If not, don't worry, you just need to keep practicing. The more you practice each day, the faster you will be able to "reset" the pace at which you breathe, and you will be breathing more from your abdomen than you do from your chest. After a few times practicing with your hands on your stomach and chest, you won't need to do this anymore—unless you want to. Then, you can practice anytime you have "down" time— like when you are waiting for class to begin, when you are watching TV, or you're reading, or while you are waiting in a line . . . anytime you can, practice this easy exercise. Some people like to remind themselves every hour on the hour to check their breathing . . . slowing it down if they need to. Do whatever works for you. Soon you'll be breathing much easier and you'll notice how much your anxiety has decreased.
http://students.georgiasouthern.edu/cou ... athing.mp3
Help! I'm a multidimensional being trapped in a linear time-space continuum!
Re: Mind programing
Deep Breathing: I
By: Jodi Caldwell, Ph.D.
Georgia Southern University Counseling and Career Development Center
This deep breathing exercise will help you achieve a state of calmness and relaxation. As we begin, take one hand and place it on your stomach right over your belly button. Take your other hand and place it on your chest, just above your breastbone. Now, for a moment and take a few deep breaths as you normally would. As you're doing this, notice which hand is moving more than the other. Or, are both hands moving about the same? Once you have learned the proper technique of deep breathing you will be able to feel your abdomen and then your lungs fill with air as one hand rises, and then the other. Now, in order to begin settle comfortably into your chair. Close your eyes, and pay attention as you take a few normal breaths. When we start the deep breathing exercise, imagine as you're breathing in that the air is travelling in through your nose, down into your stomach filling your abdomen, causing that hand on your stomach to rise. Then, continue breathing in filling your lungs with air, causing the hand on your chest to rise. We'll then hold that full breath for a moment, and then the exhalation will be very slow at the same pace we did our inhalation.
Let's begin. Breathe in slowly through your nose. Keep pulling air in down into your stomach... feeling your stomach rise... keep bringing that air in as your lungs fill with air. When you have taken in all the air that you can, hold that breath... hold it... and now very slowly exhale that breath through your nose allowing your lungs to collapse as they empty, and then your stomach to sink as you use your stomach muscles to squeeze all of that air out of your stomach. Good. Let's try that one more time. This time, as you're taking the breath in, imagine all of your muscles filling with air and expanding. And then, as we exhale that breath imagine all of your muscles slowly relaxing, leaving you feeling very relaxed and heavy in your chair. Let's begin. Breathe in slowly through your nose... imagine that air going down into your stomach... filling your stomach with air. Once your stomach fills, keep breathing in... filling your lungs... keep breathing in until you can't take in any more air. Hold that breath... and now slowly exhale that breath, allowing your lungs to empty... and then allowing your abdomen to sink inward. Now, take a moment to notice how different your body is already feeling. Notice how much warmer your muscles are feeling, how much more relaxed and heavy you feel against the surfaces of your chair.
For this next breath, I want you to continue with the abdomen and then the lungs. However this time we are going to learn to pace our breath. So, as we breath inward, we are going to breath inward to a count of 10. Then we'll hold our breath for a count of 2. And then we'll slowly exhale that breath to a count of 10. Don't forget to use your hands as a gauge of how you're filling your stomach and your lungs with air. So take a few normal breaths. And, let's begin. Breath in slowly through your nose... 2... 3... 4... 5... 6... 7... 8... 9.... 10. Hold that breath... and now slowly exhale that breath through your nose... 3... 4... 5... 6... 7... 8... 9... 10. And, one more time. Breath in slowly through your nose... 2... 3... 4... 5... 6... 7... 8... 9... 10. Hold that breath... and now slowly exhale that breath through your nose... 2... 3... 4... 5... 6... 7... 8... 9... and 10. This is a simple technique that you can use any time that you feel yourself becoming anxious or stressed. This is something that you can do while sitting in your classroom, or if you are in a more private setting.
http://students.georgiasouthern.edu/cou ... ng%20I.mp3
By: Jodi Caldwell, Ph.D.
Georgia Southern University Counseling and Career Development Center
This deep breathing exercise will help you achieve a state of calmness and relaxation. As we begin, take one hand and place it on your stomach right over your belly button. Take your other hand and place it on your chest, just above your breastbone. Now, for a moment and take a few deep breaths as you normally would. As you're doing this, notice which hand is moving more than the other. Or, are both hands moving about the same? Once you have learned the proper technique of deep breathing you will be able to feel your abdomen and then your lungs fill with air as one hand rises, and then the other. Now, in order to begin settle comfortably into your chair. Close your eyes, and pay attention as you take a few normal breaths. When we start the deep breathing exercise, imagine as you're breathing in that the air is travelling in through your nose, down into your stomach filling your abdomen, causing that hand on your stomach to rise. Then, continue breathing in filling your lungs with air, causing the hand on your chest to rise. We'll then hold that full breath for a moment, and then the exhalation will be very slow at the same pace we did our inhalation.
Let's begin. Breathe in slowly through your nose. Keep pulling air in down into your stomach... feeling your stomach rise... keep bringing that air in as your lungs fill with air. When you have taken in all the air that you can, hold that breath... hold it... and now very slowly exhale that breath through your nose allowing your lungs to collapse as they empty, and then your stomach to sink as you use your stomach muscles to squeeze all of that air out of your stomach. Good. Let's try that one more time. This time, as you're taking the breath in, imagine all of your muscles filling with air and expanding. And then, as we exhale that breath imagine all of your muscles slowly relaxing, leaving you feeling very relaxed and heavy in your chair. Let's begin. Breathe in slowly through your nose... imagine that air going down into your stomach... filling your stomach with air. Once your stomach fills, keep breathing in... filling your lungs... keep breathing in until you can't take in any more air. Hold that breath... and now slowly exhale that breath, allowing your lungs to empty... and then allowing your abdomen to sink inward. Now, take a moment to notice how different your body is already feeling. Notice how much warmer your muscles are feeling, how much more relaxed and heavy you feel against the surfaces of your chair.
For this next breath, I want you to continue with the abdomen and then the lungs. However this time we are going to learn to pace our breath. So, as we breath inward, we are going to breath inward to a count of 10. Then we'll hold our breath for a count of 2. And then we'll slowly exhale that breath to a count of 10. Don't forget to use your hands as a gauge of how you're filling your stomach and your lungs with air. So take a few normal breaths. And, let's begin. Breath in slowly through your nose... 2... 3... 4... 5... 6... 7... 8... 9.... 10. Hold that breath... and now slowly exhale that breath through your nose... 3... 4... 5... 6... 7... 8... 9... 10. And, one more time. Breath in slowly through your nose... 2... 3... 4... 5... 6... 7... 8... 9... 10. Hold that breath... and now slowly exhale that breath through your nose... 2... 3... 4... 5... 6... 7... 8... 9... and 10. This is a simple technique that you can use any time that you feel yourself becoming anxious or stressed. This is something that you can do while sitting in your classroom, or if you are in a more private setting.
http://students.georgiasouthern.edu/cou ... ng%20I.mp3
Help! I'm a multidimensional being trapped in a linear time-space continuum!
Re: Mind programing
take few nice, long, deep breaths
Gently pull the air in, let it fill your lungs fully...
then smoothly let it all out.
as you do this let yourself get more and more relaxed
Breath in fully , let the air expand your lungs…
hold
then let the air easily flow back out again.
You might mentally scan your body
mind touch
every physical sensation melt away
You might find that some sensation come back , that's okay. Just let it all go again with every breath.
As you are letting yourself become more and more relaxed
You like this feeling of deep relaxation befause its feel soo good.
As you inhale, notice the cool air smoothly coming in through your nose or mouth, how it feels as it passes through your bidy, gently filling your lungs.
Notice the pause between the moment your lungs have fully filled with air, and the moment just before you exhale.
Then notice how good it feels to let your full lungs collapse, and how the warm air easily passes back through yourbody and out through your nose or mouth.
Likewise, notice that brief pause between the moment you fully exhale, and just before you inhale again.
Bring your attention to your breathing..
. in and out... in and out.
Notice the cool air coming in... filling your lungs... and the warm, soothing air flowing back out.
If your mind wanders, that's okay, just gently bring your attention back to your breathing... in and out. Cool air coming in... filling your lungs... and the warm air gently flowing back out... in and out... in and out.
As you breath in, you might say to yourself, "peace." As you breath out, you might say, "release." On the in-breath "peace," and on the out-breath "release." Peace... release... peace... release.
Continue this attention to your breathing for as long as you feel comfortable.
Gently pull the air in, let it fill your lungs fully...
then smoothly let it all out.
as you do this let yourself get more and more relaxed
Breath in fully , let the air expand your lungs…
hold
then let the air easily flow back out again.
You might mentally scan your body
mind touch
every physical sensation melt away
You might find that some sensation come back , that's okay. Just let it all go again with every breath.
As you are letting yourself become more and more relaxed
You like this feeling of deep relaxation befause its feel soo good.
As you inhale, notice the cool air smoothly coming in through your nose or mouth, how it feels as it passes through your bidy, gently filling your lungs.
Notice the pause between the moment your lungs have fully filled with air, and the moment just before you exhale.
Then notice how good it feels to let your full lungs collapse, and how the warm air easily passes back through yourbody and out through your nose or mouth.
Likewise, notice that brief pause between the moment you fully exhale, and just before you inhale again.
Bring your attention to your breathing..
. in and out... in and out.
Notice the cool air coming in... filling your lungs... and the warm, soothing air flowing back out.
If your mind wanders, that's okay, just gently bring your attention back to your breathing... in and out. Cool air coming in... filling your lungs... and the warm air gently flowing back out... in and out... in and out.
As you breath in, you might say to yourself, "peace." As you breath out, you might say, "release." On the in-breath "peace," and on the out-breath "release." Peace... release... peace... release.
Continue this attention to your breathing for as long as you feel comfortable.
Help! I'm a multidimensional being trapped in a linear time-space continuum!
Re: Mind programing
Progressive Muscle Relaxation
Now I'd like you to pay attention to your right wrist... clench your right fist, making it tighter and tighter, tighter and tighter, good, hold it, hold it, hold it, and now relax...
notice the contrastÉthe contrast between a tight muscle and a loose one. Notice that a pleasant sort of burning may occur as the muscle relaxes.
Now I'd like you to pay attention to your left wrist... clench your left fist, making it tighter and tighter, tighter and tighter, good, hold it, hold it, hold it, and now relax...
notice the contrast... the contrast between a tight muscle and a loose one.
You are feeling more and more relaxed, deeply relaxed, calm secure
Now focus on your elbows and tense your biceps. Tense them as much as you can and notice the feelings of tightness... hold it, hold it, and now relax and straighten out your arms... let the relaxation flow all the way down your arms.
You are feeling more and more relaxed, deeply relaxed, calm secure,
Now focus on your head and wrinkle your forehead as tight as you can... hold it, hold it, hold it, and now relax... smooth it out... let yourself imagine that your entire forehead is smooth, relaxed, smooth and relaxed.
Now clench your jaw, bite hard and notice the tension in your jaw... hold it, good, now relax. Really appreciate and feel the contrast between tension and relaxation in your jaw right now.
Now shrug your shoulders all the way up to the sky. Keep the tension as you hunch your head down between your shoulders, good, hold it, hold it. Now relax and feel the relaxation spreading through your neck, throat, and shoulders. Enjoy how loose and easy your neck now feels as it is balanced on your relaxed shoulders.
Now concentrate on your back. Arch it slightly, making sure not to strain. Focus on the tension in your lower back. Feel this tension and then relax. Focus on letting go of all the tension in the muscles of your lower back and abdomen.
You are feeling more and more relaxed, deeply relaxed, calm secure
Now curl your toes downward, making your calves tense. Study the tension and hold it, hold it, hold it, and now relax and enjoy the feelings of relaxation in your calves.
Now bend your toes toward your face, creating tension in your shins. Relax, enjoying the feeling of heaviness and peace that spreads everywhere in your legs.
Feel the heaviness in your entire body now. Enjoy it. Feel yourself heavier and heavier, heavier and heavier, more and more deeply relaxed. Your feel calm, secure, relaxed, so deeply, deeply relaxed.
Now I'd like you to pay attention to your right wrist... clench your right fist, making it tighter and tighter, tighter and tighter, good, hold it, hold it, hold it, and now relax...
notice the contrastÉthe contrast between a tight muscle and a loose one. Notice that a pleasant sort of burning may occur as the muscle relaxes.
Now I'd like you to pay attention to your left wrist... clench your left fist, making it tighter and tighter, tighter and tighter, good, hold it, hold it, hold it, and now relax...
notice the contrast... the contrast between a tight muscle and a loose one.
You are feeling more and more relaxed, deeply relaxed, calm secure
Now focus on your elbows and tense your biceps. Tense them as much as you can and notice the feelings of tightness... hold it, hold it, and now relax and straighten out your arms... let the relaxation flow all the way down your arms.
You are feeling more and more relaxed, deeply relaxed, calm secure,
Now focus on your head and wrinkle your forehead as tight as you can... hold it, hold it, hold it, and now relax... smooth it out... let yourself imagine that your entire forehead is smooth, relaxed, smooth and relaxed.
Now clench your jaw, bite hard and notice the tension in your jaw... hold it, good, now relax. Really appreciate and feel the contrast between tension and relaxation in your jaw right now.
Now shrug your shoulders all the way up to the sky. Keep the tension as you hunch your head down between your shoulders, good, hold it, hold it. Now relax and feel the relaxation spreading through your neck, throat, and shoulders. Enjoy how loose and easy your neck now feels as it is balanced on your relaxed shoulders.
Now concentrate on your back. Arch it slightly, making sure not to strain. Focus on the tension in your lower back. Feel this tension and then relax. Focus on letting go of all the tension in the muscles of your lower back and abdomen.
You are feeling more and more relaxed, deeply relaxed, calm secure
Now curl your toes downward, making your calves tense. Study the tension and hold it, hold it, hold it, and now relax and enjoy the feelings of relaxation in your calves.
Now bend your toes toward your face, creating tension in your shins. Relax, enjoying the feeling of heaviness and peace that spreads everywhere in your legs.
Feel the heaviness in your entire body now. Enjoy it. Feel yourself heavier and heavier, heavier and heavier, more and more deeply relaxed. Your feel calm, secure, relaxed, so deeply, deeply relaxed.
Help! I'm a multidimensional being trapped in a linear time-space continuum!
Re: Mind programing
Guided Imagery: The Beach
For a few moments allow yourself to take several nice, long, deep breaths. Notice the cool air coming in, filling your lungs, and the soothing warm air going out.
Just let all your thoughts float away as you bring your attention to your breathing... in and out.
In your mind's eye you see yourself descending down a long, narrow, wooden stairway towards a beautiful, inviting beach.
Your bare feet feel the rough weathered steps, and with each step, you feel more and more
As you continue down the stairway
The ocean is a deep shade of blue with the fine white crests of the waves sweeping towards the shore.
You reach the end of the stairway and step down, sinking into the warm soothing sand.
As you rub the sand lightly between your toes, a soothing sensation of relaxation gently melts through your entire body.
The roaring sounds of the sea's surf, the waves crashing over each other, calms your mind and allows you to feel even more relaxed.
You begin walking slowly towards the edge of the water
The salty smell of the sea air invigorates you, and you take in a deep breath... breathe slowly out... and feel more relaxed and refreshed.
Finally, you reach the water's edge and you gladly invite the waves to flow over your toes and ankles.
You watch the waves glide smoothly towards you, gently sweeping around your feet, and the trails of sea water that flow slowly back out again.
The cool water feels soft and comforting as you enjoy a few moments allowing yourself to gaze out on the far reaching horizon.
Overhead, you notice two seagulls gracefully soaring high above the ocean waters, and you can hear their soft cries becoming faint as they glide away. And all of these sights, sounds, and sensations allow you to let go and relax more and more.
After a moment you begin strolling down the beach at the water's edge. You feel a cool gentle breeze pressing lightly against your back, and with every step you feel yourself relaxing more and more.
As you walk down the beach you notice the details of sights and sounds around you, and soothing sensations of the sun, the breeze, and the sand below your feet.
As you continue your leisurely walk down the beach, you notice a colorful beach chair resting in a nice peaceful spot where the powdery soft sand lies undisturbed.
For a few moments allow yourself to take several nice, long, deep breaths. Notice the cool air coming in, filling your lungs, and the soothing warm air going out.
Just let all your thoughts float away as you bring your attention to your breathing... in and out.
In your mind's eye you see yourself descending down a long, narrow, wooden stairway towards a beautiful, inviting beach.
Your bare feet feel the rough weathered steps, and with each step, you feel more and more
As you continue down the stairway
The ocean is a deep shade of blue with the fine white crests of the waves sweeping towards the shore.
You reach the end of the stairway and step down, sinking into the warm soothing sand.
As you rub the sand lightly between your toes, a soothing sensation of relaxation gently melts through your entire body.
The roaring sounds of the sea's surf, the waves crashing over each other, calms your mind and allows you to feel even more relaxed.
You begin walking slowly towards the edge of the water
The salty smell of the sea air invigorates you, and you take in a deep breath... breathe slowly out... and feel more relaxed and refreshed.
Finally, you reach the water's edge and you gladly invite the waves to flow over your toes and ankles.
You watch the waves glide smoothly towards you, gently sweeping around your feet, and the trails of sea water that flow slowly back out again.
The cool water feels soft and comforting as you enjoy a few moments allowing yourself to gaze out on the far reaching horizon.
Overhead, you notice two seagulls gracefully soaring high above the ocean waters, and you can hear their soft cries becoming faint as they glide away. And all of these sights, sounds, and sensations allow you to let go and relax more and more.
After a moment you begin strolling down the beach at the water's edge. You feel a cool gentle breeze pressing lightly against your back, and with every step you feel yourself relaxing more and more.
As you walk down the beach you notice the details of sights and sounds around you, and soothing sensations of the sun, the breeze, and the sand below your feet.
As you continue your leisurely walk down the beach, you notice a colorful beach chair resting in a nice peaceful spot where the powdery soft sand lies undisturbed.
Help! I'm a multidimensional being trapped in a linear time-space continuum!
Re: Mind programing
Now imagine that you are walking down a path into a lush forest. As you walk along the path you completely take in the sights, sounds, smells, and feel of the place. All around you are trees, grasses, ground cover, and fragrant flowers. You hear the soothing sounds of birds chirping and the wind as it gently blows through the treetops. You smell the rich dampness of the forest floor, the smells of rotting vegetation and new growth. Through gaps in the treetops you see the sun high in a cloudless, blue sky. The sun is dispersed through the canopy of the treetops and filters down onto the forest floor, creating intricate patterns of light and shadow. With each breath you take in this place you feel a deep sense of peace and relaxation.
You soon come to a clearing. There are several flat rocks in the clearing surrounded by soft moss. A small stream runs among the rocks. You lie back on one of the rocks or on the cushiony moss and put your feet into the cool water. You feel the warm sun and a gentle, light breeze through your hair and across your skin. The sparkling clear water rushes around the multicolored rooks, making little whirlpools and eddies. You put your hand into the water and lift a handful to your lips. The water is cool and refreshing. You close your eyes listen to the water trickling through the rock. You bath in the warm sun and feel as though you are floating... relaxing deeper and deeper.
You let yourself sink further into relaxation, while continuing to be aware of the sights, smells, sounds, and feel of the forest around you. You allow yourself to let go of any concerns or worries and to feel completely refreshed and rejuvenated in this place.
You soon come to a clearing. There are several flat rocks in the clearing surrounded by soft moss. A small stream runs among the rocks. You lie back on one of the rocks or on the cushiony moss and put your feet into the cool water. You feel the warm sun and a gentle, light breeze through your hair and across your skin. The sparkling clear water rushes around the multicolored rooks, making little whirlpools and eddies. You put your hand into the water and lift a handful to your lips. The water is cool and refreshing. You close your eyes listen to the water trickling through the rock. You bath in the warm sun and feel as though you are floating... relaxing deeper and deeper.
You let yourself sink further into relaxation, while continuing to be aware of the sights, smells, sounds, and feel of the forest around you. You allow yourself to let go of any concerns or worries and to feel completely refreshed and rejuvenated in this place.
Help! I'm a multidimensional being trapped in a linear time-space continuum!
Progressive muscle relaxation script
all the way down into your
...that feeling, those signals you get from your body...the fluttering, the anticipation, is your body's way of letting you know you are ready
go back in your mind... to a time when this first happened,.... when you first had this feeling ,... allow your mind to find a memory... allow yourself to bring up that feeling... and the memory that comes with it... feel what you felt then, hear what you heard, see what you saw... just allow your mind to find that memory ..... and when you have it... say 'yes'.
Ericksonian Techniques
Hypnotic words and phrases create compelling suggestions and hypnotic binds when they follow special patterns. The exact words for hypnotic suggestions can have a major effect on how the listener responds to the suggestion. Milton Erickson developed a technique known as the Milton Model for presenting ideas in hypnosis using ambiguous hypnotic words and phrases to put people into trance easily and quickly.
The mind needs to make sense of uncertainty and pays special attention to ambiguous words in order to find a definite meaning. This means the mind focuses more on the hypnotic words and phrases.
The process of thinking about what the words actually mean deflects the mind away from the speaker, and causes the listener to 'go inside' briefly. The use of 'artfully vague' language causes the listener to search their mind for memories and matching experiences. This is what trance is - dissociating out of the present moment by dropping 'inside'. While in that state the listener is more receptive to the next words, and if those words do nothing to end that state then the client will quickly go into trance.
Once in trance, the unconscious mind does not analyse the words and phrases that it hears. Any consistent form of words that are presented will not be examined closely, and any suggestion is likely to be accepted and acted upon, even though an alert listener would reject the suggestion as illogical. The hypnotist can use these hypnotic words and phrases to bypass the critical faculty of the conscious mind
1. Open ended suggestions
These are vague and open to the widest range of interpretation. They are often used to prepare the client for a more specific suggestion. For example when the goal is to achieve eye closure, the open ended suggestion 'There are certain actions people do to make themselves ready' can be given. The natural response of the client is to try to make sense of the suggestion and so turn their attention inward to begin wondering what actions the hypnotist is talking about. Having induced the client to briefly enter an unconscious state, the hypnotist then has available a more receptive mind to follow up with a suggestion about eye closure.
2. Implication
These suggestions involve the deliberate use of presupposition, especially using time and number. 'The first thing people do when they go into trance ist....' presupposes hat the client will be going into trance as does 'Before you go into your trance...' does the same. 'I wonder which lesson will be the first into your conscious awareness?' To a certain extent, all indirect suggestion is based on suppositions.
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You can read the script for this TRANCE recording if you WANT .To ausure youreself that this DEEP TRANCE recording is exactly what you WANT.
NOW lets begin ..
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3. Questions or statements that focus or reinforce awareness.
These questions operate on two different levels. Take the sentence 'I wonder whether you can feel your muscles begin to relax as you listen to my words'. On one level this can be read as a simple question, even a rhetorical question. On another level it invites the client to focus awareness on the process of relaxation. If it is followed by a statement such as 'You know, there are many ways to relax', this will reinforce the process already begun, without any direct instruction at all.
4. Truisms
'You can take the good with the bad and learn from your mistakes'. Truisms are statements of the obvious. The are used to get the client to evaluate the truism, and to find that they agree with it. The next suggestion is then made while the agreement with the truism is still in mind, so it too will be accepted as true, even if its truth is not so obvious. Examples of truisms include 'People are happiest when they feel loved and needed'; 'There are times when everyone underestimates their own talent'.
5. Suggestions which cover all possible alternatives.
These are designed to make a suggestion with a 'fail-safe' for both client and therapist. They are a form of words where every alternative response, and even a non response, leads to an impression that the client is cooperating with the therapist
Binds of comparable alternatives
A bind offers the client a choice between two or more essentially similar alternatives. Whatever choice the client makes leads to a therapeutic outcome. Simple binds are easily formed by posing questions that apparently give the client a free choice. 'Would you prefer to go into a trance with your eyes open or closed?'. 'I wonder if it will be your left hand that rises up towards your face, or the right hand?'. The question presupposes the action and gives the illusion of choice
Conscious/Unconscious double binds
By definition, the conscious mind cannot control the unconscious mind. However, the client can be educated into believing that there are two parts to the mind, and that doing something consciously implies doing something else unconsciously. The therapist presupposes that the client has an unconscious mind and imputes powers and abilities to it. The key is for the therapist to use words which suggest that the unconscious is split from the conscious mind and thus causes the client to dissociate from the conscious mind. Erickson used the example 'If your unconscious mind wants you to enter trance, your right hand will lift. Otherwise, your left hand will lift'. In developing trance the double bind 'Your conscious mind may wonder about the right level of trance while your unconscious mind develops the depth of trance you need' allows the client to dissociate themselves into trance.
9. Double dissociative conscious/unconscious double binds
This type of bind is just a more complex version of the single bind but is easy to create since it follows a standard pattern. It uses the same conscious/unconscious distinction in the format of 'your conscious mind can X, while your unconscious mind can Y; or your unconscious mind can X while your conscious mind does Y. Converting the example above gives: 'Your conscious mind may wonder about the right level of trance while your unconscious mind develops the depth of trance you need; or you unconscious mind can decide on the level while your conscious mind thinks about how to develop the trance'. The more complex wording causes the client's mind to become confused and to more readily accept the therapeutic alternatives.
10. Reverse conscious/unconscious double binds
This category is mostly used where the client is offering resistance or presenting behaviour that is counter to the induction and requires a degree of skill to utilize in therapy. The process starts by challenging the client on their behaviour and thus defining the relationship on which the client should concentrate. This binds the client's conscious mind at one level while opening up the possibility of a response at the psychological level. Suppose a client refuses to close their eyes. The therapist could use a series of instructions such as 'I know you cannot allow you eyes to close while someone is around you. I expect you are not able to close your eyes now. You can't listen to my voice with your eyes open and you can't allow your mind to learn something useful...'. This is the basis of Erickson's famous 'use the resistance' approach to therapy.
Non sequitur double bind
In this bind there is a similarity in the content of the alternatives, but no logical connection. One part of the suggestion seems to imply the desired response while the other part requests the response more directly. Erickson offered the example of the type of double bind used by parents: 'Do you wish to take a bath before going to bed, or would you rather put your pajamas on in the bathroom?'
Indirect suggestions are themselves trance inducing because they force the listener to go inside to evaluate the ambiguity, so can be used as part of a formal trance or out of trance. Using these approaches helps to fixate attention, concentrate the client inward and initiate unconscious and autonomous processes. Indirect suggestion using hypnotic words and phrases is the real art or 'secret' of Ericksonian hypnosis.
--------------------------------------
As you sit back and begin to feel comfortably relaxed (Embedded command), I would like you to let those eyes gently close…that’s right…recognising that with those eyes closed you can begin go inside very pleasantly, accessing memories, past experiences or other meaningful events, times gone by when you feel good… Now in a moment, I’d like you to take two deep, refreshing breaths and as you release that second breath you can drift even more deeply into a satisfying a pleasant state of relaxation…that's right...taking those deep refreshing breaths and drifting even more deeply...and as you continue to drift deeply...I don't know whether you will become more fully absorbed with the sound of my voice or whether it will be with the spaces between my words...that's right...mmm...that's right...now...as the conscious part of you drifts and dreams the unconscious part of you can pay all of it's attention to everything that is important to help you to...(overcome that problem - word in a positive phrase of what is wanted as an embedded command)...that's right...(then move on to working on the problem based on your skill, experience, capabilities etc - never work on something that is beyond your skills or training, then end with giving them some time to integrate all the new learnings (maybe as much as 20-30 minutes) then either suggest they exit trance when their unconscious knows it has done all the necessary work, or have them give you a sign, then guide them out of trance. I prefer to have the client come out themselves)
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As you take some time to relax
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As you look at your hands I wonder whether you will notice the movement that will occur as you enter into hypnosis?
Will the movement be small twitches or larger movements... or will it be a lifting or sliding... or pushing down... or will it seem to go unnoticed... and seem to be incredibly still... and will that movement be in the left hand... or the right hand... or both hands...and I wonder whether it will start in a finger... or in the palm of a hand... or perhaps in the back of a hand...or if the movement will start from elsewhere in an arm to create that movement...you can be curious to discover how your unconscious expresses your own unique way of entering into a state of hypnosis...and as you continue to enter a comfortable trance looking at that hand I wonder whether the eyes will blink a few times before staying shut, or whether they will just shut automatically...or you will continue to become deeper absorbed in a trance with the eyes wide open...and as you enter a trance honestly, comfortably and effortlessly in your own unique way I wonder what it will feel like for you...maybe it will feel like when you are in a normal wakeful state... or maybe like when you are drifting off to sleep at night or that daydreamy feeling people get before they wake up some mornings...or maybe it will feel like when you are absorbed in an activity you enjoy...or maybe it will feel like a totally new and exciting experience...(give some silence to allow them to become absorbed fully)...and as you continue to become absorbed my voice can go with you and be a comfortable part of your experience...(then as above move on to the therapeutic part and the exiting trance part)
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and as you wander along wondering where the wandering will take you, you can wonder what else you will discover as I talk to ...your unconscious (a command to be unconscious/in trance)...mind, it is your right to decide whether your right (correct or right) hand will lift up or your left hand will lift up, and you know which hand is right (correct or right) and the right (correct or right) hand can lift while the wrong hand will be left ...(left hand is wrong/wrong hand will stay where it is) where it is, or you can decide to go so deep into a trance that both hands just remain relaxed where they are... and you came here today and noticed that it is a nice day for a change (good outside, good day to change - obviously only say if it is)...not like the other day where the weather just makes you wonder whether ...it is worth the change (command that it is worth changing and money change) ... you spend on tents (tense) when it takes all that effort to put them up and tents (tense) come down so easily and effortlessly, and you can take the tents (tense) down in so many ways it's impossible not to be able to take the tents (tense) down...and as you glisten (listen - Commonly used by Bandler) up to each word I say and be calm (become) aware of what it is like to wear something different and try on something new and wonder where you'll wear that...in what situations and what contexts...and in a minute you can take an (on) hour (our) ... discussion and the meaning and discoveries you have made and discoveries you don't know that you have made and wander (wonder) through what's new and realise that 70% of discomfort is made up of comfort (discomfort = 10 letters, comfort = 7 letters) and I wonder what that will mean to you the next time someone is mean to you and you take their meaning and pick up what they mean in a new way a way you didn't know you knew...dismissing the dis (common youth term - dissing you - meaning putting you down or being mean to you) and discovering (diss covering - hiding it, blocking it out, diss missing - removing the negative feelings) the comfort in yourself...and you can take some time now to relax and drift deeper as you integrate all of this on an unconscious level...(give a few minutes) and I wonder what your conscious mind will remember about the wandering when you come back from this integrating experience...(give a minute or two) and don't come all the way back out of this trance until your unconscious mind knows you can put all dis (this) behind you and wander back along that walk...back the way you came and only when your unconscious mind is ready will you then decide to open your eyes...
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just allow your eyes to close a moment...that's it...you know one of my interests is going on walks through the nearby woods. I'll spend hours just wandering along in my own little world...feeling the breeze on my skin...I...begin to notice the sound of each footstep...time seems to just... slow right down...and I seem to be able to ...notice the smoothness of the movement of my breathing, of each regular step, of individual sounds from the birds, the rustling of the leaves...noticing the shimmering rays of light...the warmth of the sun on my face...and as I continue walking I...notice how the breathing begins to relax and deepen all by itself (say this on the outbreath)...that's it...often I find my...muscles relaxing...around my shoulders, arms, neck and face...and it is so effortless to just let my mind wander and resolve any issues I have...and you can just become absorbed in your own experience while...your unconscious mind can work on (whatever the issue is and stating positively what they want) ...and I'll be here quietly in the backgroud as your unconscious mind does that for you now...and will give you some time to make the necessary changes...(pause for a while maybe even 20 minutes, judge the pause based on your observations)...and before long it already seems like time to go home...and so I wander back the way I came and find my way all the way back now....and when you feel ready you can just allow the eyes to open and come back to the room...
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As you sit back and begin to feel comfortably relaxed, (embedded command) you can let those eyes gently close (embedded command)…that’s right (confirmation that the client is doing the right thing and that it is working)…recognising that with those eyes closed you can go inside very pleasantly, (embedded command) accessing memories, past experiences or other meaningful events, or times gone by when you felt good (vague comments that sound specific so that any answer in the clients mind is correct)… Now, you can take two deep, refreshing breaths (embedded command) and as you release that second breath you can drift even more deeply (embedded command) into a satisfying a pleasant state of relaxation (vague language that allows the client to create their own experience to fit the situation)…and as you do you can wonder what it will feel like (implying success, that this will happen, without saying it directly)…and I wonder if you will notice your breathing relaxing first or if it will be the muscles in your shoulders that you notice relaxing first…you can be curious to discover how that relaxation will spread around your body (statements that cover all options of how the client can go into a trance that ask for the client to observe what happens not to do anything)…I wonder what pleasant thought or feeling you can let come to mind for you to enjoy and relax to as a part of you continues to listen to me (more vague comments that lead to any response being correct, and embedded command)…that's right...(then be quiet a minute before moving on to the therapeutic part, then bringing them out of trance - or having them bring themselves out)
...that feeling, those signals you get from your body...the fluttering, the anticipation, is your body's way of letting you know you are ready
go back in your mind... to a time when this first happened,.... when you first had this feeling ,... allow your mind to find a memory... allow yourself to bring up that feeling... and the memory that comes with it... feel what you felt then, hear what you heard, see what you saw... just allow your mind to find that memory ..... and when you have it... say 'yes'.
Ericksonian Techniques
Hypnotic words and phrases create compelling suggestions and hypnotic binds when they follow special patterns. The exact words for hypnotic suggestions can have a major effect on how the listener responds to the suggestion. Milton Erickson developed a technique known as the Milton Model for presenting ideas in hypnosis using ambiguous hypnotic words and phrases to put people into trance easily and quickly.
The mind needs to make sense of uncertainty and pays special attention to ambiguous words in order to find a definite meaning. This means the mind focuses more on the hypnotic words and phrases.
The process of thinking about what the words actually mean deflects the mind away from the speaker, and causes the listener to 'go inside' briefly. The use of 'artfully vague' language causes the listener to search their mind for memories and matching experiences. This is what trance is - dissociating out of the present moment by dropping 'inside'. While in that state the listener is more receptive to the next words, and if those words do nothing to end that state then the client will quickly go into trance.
Once in trance, the unconscious mind does not analyse the words and phrases that it hears. Any consistent form of words that are presented will not be examined closely, and any suggestion is likely to be accepted and acted upon, even though an alert listener would reject the suggestion as illogical. The hypnotist can use these hypnotic words and phrases to bypass the critical faculty of the conscious mind
1. Open ended suggestions
These are vague and open to the widest range of interpretation. They are often used to prepare the client for a more specific suggestion. For example when the goal is to achieve eye closure, the open ended suggestion 'There are certain actions people do to make themselves ready' can be given. The natural response of the client is to try to make sense of the suggestion and so turn their attention inward to begin wondering what actions the hypnotist is talking about. Having induced the client to briefly enter an unconscious state, the hypnotist then has available a more receptive mind to follow up with a suggestion about eye closure.
2. Implication
These suggestions involve the deliberate use of presupposition, especially using time and number. 'The first thing people do when they go into trance ist....' presupposes hat the client will be going into trance as does 'Before you go into your trance...' does the same. 'I wonder which lesson will be the first into your conscious awareness?' To a certain extent, all indirect suggestion is based on suppositions.
--------
You can read the script for this TRANCE recording if you WANT .To ausure youreself that this DEEP TRANCE recording is exactly what you WANT.
NOW lets begin ..
-----
3. Questions or statements that focus or reinforce awareness.
These questions operate on two different levels. Take the sentence 'I wonder whether you can feel your muscles begin to relax as you listen to my words'. On one level this can be read as a simple question, even a rhetorical question. On another level it invites the client to focus awareness on the process of relaxation. If it is followed by a statement such as 'You know, there are many ways to relax', this will reinforce the process already begun, without any direct instruction at all.
4. Truisms
'You can take the good with the bad and learn from your mistakes'. Truisms are statements of the obvious. The are used to get the client to evaluate the truism, and to find that they agree with it. The next suggestion is then made while the agreement with the truism is still in mind, so it too will be accepted as true, even if its truth is not so obvious. Examples of truisms include 'People are happiest when they feel loved and needed'; 'There are times when everyone underestimates their own talent'.
5. Suggestions which cover all possible alternatives.
These are designed to make a suggestion with a 'fail-safe' for both client and therapist. They are a form of words where every alternative response, and even a non response, leads to an impression that the client is cooperating with the therapist
Binds of comparable alternatives
A bind offers the client a choice between two or more essentially similar alternatives. Whatever choice the client makes leads to a therapeutic outcome. Simple binds are easily formed by posing questions that apparently give the client a free choice. 'Would you prefer to go into a trance with your eyes open or closed?'. 'I wonder if it will be your left hand that rises up towards your face, or the right hand?'. The question presupposes the action and gives the illusion of choice
Conscious/Unconscious double binds
By definition, the conscious mind cannot control the unconscious mind. However, the client can be educated into believing that there are two parts to the mind, and that doing something consciously implies doing something else unconsciously. The therapist presupposes that the client has an unconscious mind and imputes powers and abilities to it. The key is for the therapist to use words which suggest that the unconscious is split from the conscious mind and thus causes the client to dissociate from the conscious mind. Erickson used the example 'If your unconscious mind wants you to enter trance, your right hand will lift. Otherwise, your left hand will lift'. In developing trance the double bind 'Your conscious mind may wonder about the right level of trance while your unconscious mind develops the depth of trance you need' allows the client to dissociate themselves into trance.
9. Double dissociative conscious/unconscious double binds
This type of bind is just a more complex version of the single bind but is easy to create since it follows a standard pattern. It uses the same conscious/unconscious distinction in the format of 'your conscious mind can X, while your unconscious mind can Y; or your unconscious mind can X while your conscious mind does Y. Converting the example above gives: 'Your conscious mind may wonder about the right level of trance while your unconscious mind develops the depth of trance you need; or you unconscious mind can decide on the level while your conscious mind thinks about how to develop the trance'. The more complex wording causes the client's mind to become confused and to more readily accept the therapeutic alternatives.
10. Reverse conscious/unconscious double binds
This category is mostly used where the client is offering resistance or presenting behaviour that is counter to the induction and requires a degree of skill to utilize in therapy. The process starts by challenging the client on their behaviour and thus defining the relationship on which the client should concentrate. This binds the client's conscious mind at one level while opening up the possibility of a response at the psychological level. Suppose a client refuses to close their eyes. The therapist could use a series of instructions such as 'I know you cannot allow you eyes to close while someone is around you. I expect you are not able to close your eyes now. You can't listen to my voice with your eyes open and you can't allow your mind to learn something useful...'. This is the basis of Erickson's famous 'use the resistance' approach to therapy.
Non sequitur double bind
In this bind there is a similarity in the content of the alternatives, but no logical connection. One part of the suggestion seems to imply the desired response while the other part requests the response more directly. Erickson offered the example of the type of double bind used by parents: 'Do you wish to take a bath before going to bed, or would you rather put your pajamas on in the bathroom?'
Indirect suggestions are themselves trance inducing because they force the listener to go inside to evaluate the ambiguity, so can be used as part of a formal trance or out of trance. Using these approaches helps to fixate attention, concentrate the client inward and initiate unconscious and autonomous processes. Indirect suggestion using hypnotic words and phrases is the real art or 'secret' of Ericksonian hypnosis.
--------------------------------------
As you sit back and begin to feel comfortably relaxed (Embedded command), I would like you to let those eyes gently close…that’s right…recognising that with those eyes closed you can begin go inside very pleasantly, accessing memories, past experiences or other meaningful events, times gone by when you feel good… Now in a moment, I’d like you to take two deep, refreshing breaths and as you release that second breath you can drift even more deeply into a satisfying a pleasant state of relaxation…that's right...taking those deep refreshing breaths and drifting even more deeply...and as you continue to drift deeply...I don't know whether you will become more fully absorbed with the sound of my voice or whether it will be with the spaces between my words...that's right...mmm...that's right...now...as the conscious part of you drifts and dreams the unconscious part of you can pay all of it's attention to everything that is important to help you to...(overcome that problem - word in a positive phrase of what is wanted as an embedded command)...that's right...(then move on to working on the problem based on your skill, experience, capabilities etc - never work on something that is beyond your skills or training, then end with giving them some time to integrate all the new learnings (maybe as much as 20-30 minutes) then either suggest they exit trance when their unconscious knows it has done all the necessary work, or have them give you a sign, then guide them out of trance. I prefer to have the client come out themselves)
----------------------
As you take some time to relax
------
As you look at your hands I wonder whether you will notice the movement that will occur as you enter into hypnosis?
Will the movement be small twitches or larger movements... or will it be a lifting or sliding... or pushing down... or will it seem to go unnoticed... and seem to be incredibly still... and will that movement be in the left hand... or the right hand... or both hands...and I wonder whether it will start in a finger... or in the palm of a hand... or perhaps in the back of a hand...or if the movement will start from elsewhere in an arm to create that movement...you can be curious to discover how your unconscious expresses your own unique way of entering into a state of hypnosis...and as you continue to enter a comfortable trance looking at that hand I wonder whether the eyes will blink a few times before staying shut, or whether they will just shut automatically...or you will continue to become deeper absorbed in a trance with the eyes wide open...and as you enter a trance honestly, comfortably and effortlessly in your own unique way I wonder what it will feel like for you...maybe it will feel like when you are in a normal wakeful state... or maybe like when you are drifting off to sleep at night or that daydreamy feeling people get before they wake up some mornings...or maybe it will feel like when you are absorbed in an activity you enjoy...or maybe it will feel like a totally new and exciting experience...(give some silence to allow them to become absorbed fully)...and as you continue to become absorbed my voice can go with you and be a comfortable part of your experience...(then as above move on to the therapeutic part and the exiting trance part)
------------
and as you wander along wondering where the wandering will take you, you can wonder what else you will discover as I talk to ...your unconscious (a command to be unconscious/in trance)...mind, it is your right to decide whether your right (correct or right) hand will lift up or your left hand will lift up, and you know which hand is right (correct or right) and the right (correct or right) hand can lift while the wrong hand will be left ...(left hand is wrong/wrong hand will stay where it is) where it is, or you can decide to go so deep into a trance that both hands just remain relaxed where they are... and you came here today and noticed that it is a nice day for a change (good outside, good day to change - obviously only say if it is)...not like the other day where the weather just makes you wonder whether ...it is worth the change (command that it is worth changing and money change) ... you spend on tents (tense) when it takes all that effort to put them up and tents (tense) come down so easily and effortlessly, and you can take the tents (tense) down in so many ways it's impossible not to be able to take the tents (tense) down...and as you glisten (listen - Commonly used by Bandler) up to each word I say and be calm (become) aware of what it is like to wear something different and try on something new and wonder where you'll wear that...in what situations and what contexts...and in a minute you can take an (on) hour (our) ... discussion and the meaning and discoveries you have made and discoveries you don't know that you have made and wander (wonder) through what's new and realise that 70% of discomfort is made up of comfort (discomfort = 10 letters, comfort = 7 letters) and I wonder what that will mean to you the next time someone is mean to you and you take their meaning and pick up what they mean in a new way a way you didn't know you knew...dismissing the dis (common youth term - dissing you - meaning putting you down or being mean to you) and discovering (diss covering - hiding it, blocking it out, diss missing - removing the negative feelings) the comfort in yourself...and you can take some time now to relax and drift deeper as you integrate all of this on an unconscious level...(give a few minutes) and I wonder what your conscious mind will remember about the wandering when you come back from this integrating experience...(give a minute or two) and don't come all the way back out of this trance until your unconscious mind knows you can put all dis (this) behind you and wander back along that walk...back the way you came and only when your unconscious mind is ready will you then decide to open your eyes...
-----------
just allow your eyes to close a moment...that's it...you know one of my interests is going on walks through the nearby woods. I'll spend hours just wandering along in my own little world...feeling the breeze on my skin...I...begin to notice the sound of each footstep...time seems to just... slow right down...and I seem to be able to ...notice the smoothness of the movement of my breathing, of each regular step, of individual sounds from the birds, the rustling of the leaves...noticing the shimmering rays of light...the warmth of the sun on my face...and as I continue walking I...notice how the breathing begins to relax and deepen all by itself (say this on the outbreath)...that's it...often I find my...muscles relaxing...around my shoulders, arms, neck and face...and it is so effortless to just let my mind wander and resolve any issues I have...and you can just become absorbed in your own experience while...your unconscious mind can work on (whatever the issue is and stating positively what they want) ...and I'll be here quietly in the backgroud as your unconscious mind does that for you now...and will give you some time to make the necessary changes...(pause for a while maybe even 20 minutes, judge the pause based on your observations)...and before long it already seems like time to go home...and so I wander back the way I came and find my way all the way back now....and when you feel ready you can just allow the eyes to open and come back to the room...
--------
As you sit back and begin to feel comfortably relaxed, (embedded command) you can let those eyes gently close (embedded command)…that’s right (confirmation that the client is doing the right thing and that it is working)…recognising that with those eyes closed you can go inside very pleasantly, (embedded command) accessing memories, past experiences or other meaningful events, or times gone by when you felt good (vague comments that sound specific so that any answer in the clients mind is correct)… Now, you can take two deep, refreshing breaths (embedded command) and as you release that second breath you can drift even more deeply (embedded command) into a satisfying a pleasant state of relaxation (vague language that allows the client to create their own experience to fit the situation)…and as you do you can wonder what it will feel like (implying success, that this will happen, without saying it directly)…and I wonder if you will notice your breathing relaxing first or if it will be the muscles in your shoulders that you notice relaxing first…you can be curious to discover how that relaxation will spread around your body (statements that cover all options of how the client can go into a trance that ask for the client to observe what happens not to do anything)…I wonder what pleasant thought or feeling you can let come to mind for you to enjoy and relax to as a part of you continues to listen to me (more vague comments that lead to any response being correct, and embedded command)…that's right...(then be quiet a minute before moving on to the therapeutic part, then bringing them out of trance - or having them bring themselves out)
Help! I'm a multidimensional being trapped in a linear time-space continuum!
Re: Mind programing
Relaxation
think about the top of your head... many people don't realise that tension often starts in the little muscles of the scalp, so I want you to think about those little muscles and the skin of your scalp and just allow them to let go and relax... now all the muscles of your face, just let them let go slack... your forehead and your eyes and eyelids... the cheeks, mouth and jaw muscles... it's a wonderful feeling when you let your face totally relax, because you can actually feel the skin settling, smoothing out... it might mean that your mouth opens slightly, but whatever's best to you, just let it happen... unclenching your teeth and relaxing your tongue, because the more you physically relax, the more you can mentally relax... thinking about your neck and shoulder muscles now, and into the tops of your arms, letting all tensions drain away as you think on down through your elbows... into your forearms... down through your wrists and into your hands... right the way down into the very tips of your fingers and tips of your thumbs... just letting all those muscles let go and relax... and now think about your breathing, noticing that you're breathing even more steadily, even more slowly, as you relax more and more, so you can let any tension in the chest area simply drain away as you think on down to your stomach muscles, letting those muscles relax, too... think down into your back now, the long muscles either side of the spine, just let those muscles relax... and your waist... and your main thigh muscles, as you think on down through your knees, down through the shins and calves, just allowing all those areas to relax and let go, as you think on down through your ankles, through your feet, into the very tips of your toes... all the muscles of your body beautifully relaxed and easy... very lazy...
think about the top of your head... many people don't realise that tension often starts in the little muscles of the scalp, so I want you to think about those little muscles and the skin of your scalp and just allow them to let go and relax... now all the muscles of your face, just let them let go slack... your forehead and your eyes and eyelids... the cheeks, mouth and jaw muscles... it's a wonderful feeling when you let your face totally relax, because you can actually feel the skin settling, smoothing out... it might mean that your mouth opens slightly, but whatever's best to you, just let it happen... unclenching your teeth and relaxing your tongue, because the more you physically relax, the more you can mentally relax... thinking about your neck and shoulder muscles now, and into the tops of your arms, letting all tensions drain away as you think on down through your elbows... into your forearms... down through your wrists and into your hands... right the way down into the very tips of your fingers and tips of your thumbs... just letting all those muscles let go and relax... and now think about your breathing, noticing that you're breathing even more steadily, even more slowly, as you relax more and more, so you can let any tension in the chest area simply drain away as you think on down to your stomach muscles, letting those muscles relax, too... think down into your back now, the long muscles either side of the spine, just let those muscles relax... and your waist... and your main thigh muscles, as you think on down through your knees, down through the shins and calves, just allowing all those areas to relax and let go, as you think on down through your ankles, through your feet, into the very tips of your toes... all the muscles of your body beautifully relaxed and easy... very lazy...
Help! I'm a multidimensional being trapped in a linear time-space continuum!
Re: Mind programing
warm, comfortable, safe place, where it's safe to just let your body just be... so that it's ok if you begin to lose touch... floating, drifting..."
"... so that you can soon begin to notice a wonderful sensation where it seems to you that you are just your thoughts... your energies... your actual spirit... a wonderful place where you know you are more in touch with your self than ever before..."
"... and every time I say the word 'down' you will find yourself drifting deeper and deeper... down... becoming twice as relaxed as you were before... twice as relaxed as you were... whenever I say that word... down... and you just allowing yourself to drift in this warm and comfortable, safe place, where you are just your energies, just your spirit... drifting deeper and deeper... down..."
"... so that you can soon begin to notice a wonderful sensation where it seems to you that you are just your thoughts... your energies... your actual spirit... a wonderful place where you know you are more in touch with your self than ever before..."
"... and every time I say the word 'down' you will find yourself drifting deeper and deeper... down... becoming twice as relaxed as you were before... twice as relaxed as you were... whenever I say that word... down... and you just allowing yourself to drift in this warm and comfortable, safe place, where you are just your energies, just your spirit... drifting deeper and deeper... down..."
Help! I'm a multidimensional being trapped in a linear time-space continuum!
Re: Mind programing
HYPNOZA SNIZUJE BDELOST !!!!
předlat na tranz z bdělostí
Trance is a state of mind, not a state of eyelids.
all the way up to the left knee.
loose and limp -- heavy, and so relaxed.
are fading away.
You're relaxing more with each easy breath that you take.
Now, as those muscles relax, just let go a little more, and gently, calmly, easily, drift on over, into a pleasant state of relaxation.
And you may feel now, a pleasant tingling sensation in the tips of your toes, or in your fingertips -- a pleasant tingling sensation, growing stronger and stronger now, as your entire body is being bathed in the pleasant glow
předlat na tranz z bdělostí
Trance is a state of mind, not a state of eyelids.
all the way up to the left knee.
loose and limp -- heavy, and so relaxed.
are fading away.
You're relaxing more with each easy breath that you take.
Now, as those muscles relax, just let go a little more, and gently, calmly, easily, drift on over, into a pleasant state of relaxation.
And you may feel now, a pleasant tingling sensation in the tips of your toes, or in your fingertips -- a pleasant tingling sensation, growing stronger and stronger now, as your entire body is being bathed in the pleasant glow
Help! I'm a multidimensional being trapped in a linear time-space continuum!
Re: Mind programing
... imagine that you can feel the air moving into your hands... quite slowly at first... just with a faint tingling sensation which you might feel on the back of your hands... or perhaps in your palms... and then just imagine that feeling moving slowly along your arms... through your elbows... just imagine that comforting flow of air moving through your elbows into your upper arms... and then into your shoulders... both arms... both shoulders... maybe finding again that faint tingling sensation... perhaps in your elbows or forearms this time... then moving down through the body... down into your legs... and through the thighs... through the knees into your shins and calves... and again, you might feel that faint tingling sensation, just there, just below your knees... then down through your ankles and into your feet... and out through the feet...
And you can find a great deal of calmness and easiness... you can actually feel the air moving through your whole body... in one single, warming, comforting... unidirectional flow... and because it is a unidirectional flow of air.... moving through your whole body in one single comforting flow... the calmness and relaxation you breathe in...
so that with each breath you take... with each word I speak... you find yourself becoming steadily more and more... relaxed... with each breath you take, with each word I speak... you become steadily more and more... relaxed... beginning now, perhaps, to notice the weight of your head against the back of the chair... wondering if that weight might seem to gently increase as you relax even more... the weight of your feet on the footrest... wondering if that weight, too, might seem to gently increase... even as you think about it... and some people can find that sensation of total relaxation... that feels as if they are actually beginning to sink gently through the chair... actually beginning to sink gently through the chair... so that it seems almost as if the chair is beginning to envelop you... you are so relaxed... a good feeling... a feeling of great calmness and safety... great calmness... that increases with each breath you take, with each word I speak... as you continue to breathe in through your fingers... allowing that comforting, warming, relaxing flow of air... to move through your whole body and out through your feet...
And this is something you can do for yourself whenever you want to.... with your eyes closed... then simply imagine yourself breathing in through your fingers.... imagine that flow of air comforting and relaxing every part of your body.... then breathing out through your feet... and each time you breathe out just say to yourself: "Relax... now..."... just saying: "Relax... now..." to yourself with each breath you breath... will act as a trigger to your subconscious mind... and on the fourth time you say it... on the fourth time you say it... you'll find yourself to be more relaxed... than you've ever been before...
And you can find a great deal of calmness and easiness... you can actually feel the air moving through your whole body... in one single, warming, comforting... unidirectional flow... and because it is a unidirectional flow of air.... moving through your whole body in one single comforting flow... the calmness and relaxation you breathe in...
so that with each breath you take... with each word I speak... you find yourself becoming steadily more and more... relaxed... with each breath you take, with each word I speak... you become steadily more and more... relaxed... beginning now, perhaps, to notice the weight of your head against the back of the chair... wondering if that weight might seem to gently increase as you relax even more... the weight of your feet on the footrest... wondering if that weight, too, might seem to gently increase... even as you think about it... and some people can find that sensation of total relaxation... that feels as if they are actually beginning to sink gently through the chair... actually beginning to sink gently through the chair... so that it seems almost as if the chair is beginning to envelop you... you are so relaxed... a good feeling... a feeling of great calmness and safety... great calmness... that increases with each breath you take, with each word I speak... as you continue to breathe in through your fingers... allowing that comforting, warming, relaxing flow of air... to move through your whole body and out through your feet...
And this is something you can do for yourself whenever you want to.... with your eyes closed... then simply imagine yourself breathing in through your fingers.... imagine that flow of air comforting and relaxing every part of your body.... then breathing out through your feet... and each time you breathe out just say to yourself: "Relax... now..."... just saying: "Relax... now..." to yourself with each breath you breath... will act as a trigger to your subconscious mind... and on the fourth time you say it... on the fourth time you say it... you'll find yourself to be more relaxed... than you've ever been before...
Help! I'm a multidimensional being trapped in a linear time-space continuum!
Re: Mind programing
You can close your eyes now ... And begin breathing deeply and slowly ... Before you let go completely, and go into a deep hypnotic state, just let yourself listen carefully to everything I say to you
... It's going to happen automatically ... So you don't need to think about that now ... And you will need no conscious control over what happens ... The muscles in and around your eyes will relax all by themselves as you continue breathing ... Easily and freely ... Without thinking about it, you will soon enter a deep, peaceful, relaxed sort of situation without any effort ... There is nothing important for your conscious mind to do... absolutely nothing whatsoever to do except to relax... There is nothing really important except the activities of your subconscious mind ... And that can be just as automatic as dreaming ... And you know how easily you can forget your dreams when you awaken ... You are already drifting into this relaxed state of hypnosis... Without noticing it, you have already altered your rate of breathing ... You are breathing much more easily and freely... and yet you had not thought about your breathing except at the beginning...
And now you can really enjoy relaxing more and more, and your subconscious mind will listen to each word I say ... And it keeps becoming less important for you to consciously listen to my voice ... Your subconscious mind can hear even if I whisper ... You are continuing to drift into a more detached state as you examine privately in your own mind ... Secrets, feelings, sensations, and behavior you didn't know you had ... At the same time, letting go completely ... Your own mind is solving that problem ... At your own pace ... Just as rapidly as it feels you are ready ... You continue becoming more relaxed and comfortable as you sit there with your eyes closed ... As you experience that deepening comfort you don't have to move, or talk, or let anything bother you ... Your own inner mind can respond automatically to everything I tell you ... and you will be pleasantly surprised with your continuous progress ...
You are getting much closer to a deep hypnotic trance ... And you are beginning to realize that you don't care whether or not you are going into a deep trance ... Being in this peaceful state enables you to experience the comfort of the hypnotic trance ... Being hypnotized is always a very enjoyable, very pleasant, calm, peaceful, completely relaxing experience ... It seems natural ... to include hypnosis in your future ... either self-hypnosis... or having someone hypnotise you...You will always enjoy the sensations ... Of comfort ... Of calmness ... And all the other sensations that come automatically from this wonderful experience ... You will find yourself feeling really happy that you have now discovered hypnosis... discovered hypnosis and all the positive benefits that it can mean for you... Because you are learning something about yourself ... You are developing your own techniques of therapy ... Without knowing you are developing them ...You can have it as a surprise sooner or later ... a very pleasant surprise ... Imagine yourself in a place you like very much ... By a lake, or by the ocean ... Perhaps you are floating gently on a sailboat on a peaceful lake ... On a warm, summer day ... You are continuing to relax even more now ... And you continue becoming more comfortable ... This is your own world that you like very much ... You are going to find that any time you want to spend a few minutes by yourself, relaxing, and feeling very comfortable and serene, you can automatically go back to this feeling you're experiencing now ... You can put yourself into this world anytime you like ... There are times when you will want this serene feeling ... And it is yours whenever you want it ...
Continue enjoying this pleasant experience as your subconscious mind is receiving everything I tell you ... And you will be pleased at the way you automatically respond to everything I say.
... It's going to happen automatically ... So you don't need to think about that now ... And you will need no conscious control over what happens ... The muscles in and around your eyes will relax all by themselves as you continue breathing ... Easily and freely ... Without thinking about it, you will soon enter a deep, peaceful, relaxed sort of situation without any effort ... There is nothing important for your conscious mind to do... absolutely nothing whatsoever to do except to relax... There is nothing really important except the activities of your subconscious mind ... And that can be just as automatic as dreaming ... And you know how easily you can forget your dreams when you awaken ... You are already drifting into this relaxed state of hypnosis... Without noticing it, you have already altered your rate of breathing ... You are breathing much more easily and freely... and yet you had not thought about your breathing except at the beginning...
And now you can really enjoy relaxing more and more, and your subconscious mind will listen to each word I say ... And it keeps becoming less important for you to consciously listen to my voice ... Your subconscious mind can hear even if I whisper ... You are continuing to drift into a more detached state as you examine privately in your own mind ... Secrets, feelings, sensations, and behavior you didn't know you had ... At the same time, letting go completely ... Your own mind is solving that problem ... At your own pace ... Just as rapidly as it feels you are ready ... You continue becoming more relaxed and comfortable as you sit there with your eyes closed ... As you experience that deepening comfort you don't have to move, or talk, or let anything bother you ... Your own inner mind can respond automatically to everything I tell you ... and you will be pleasantly surprised with your continuous progress ...
You are getting much closer to a deep hypnotic trance ... And you are beginning to realize that you don't care whether or not you are going into a deep trance ... Being in this peaceful state enables you to experience the comfort of the hypnotic trance ... Being hypnotized is always a very enjoyable, very pleasant, calm, peaceful, completely relaxing experience ... It seems natural ... to include hypnosis in your future ... either self-hypnosis... or having someone hypnotise you...You will always enjoy the sensations ... Of comfort ... Of calmness ... And all the other sensations that come automatically from this wonderful experience ... You will find yourself feeling really happy that you have now discovered hypnosis... discovered hypnosis and all the positive benefits that it can mean for you... Because you are learning something about yourself ... You are developing your own techniques of therapy ... Without knowing you are developing them ...You can have it as a surprise sooner or later ... a very pleasant surprise ... Imagine yourself in a place you like very much ... By a lake, or by the ocean ... Perhaps you are floating gently on a sailboat on a peaceful lake ... On a warm, summer day ... You are continuing to relax even more now ... And you continue becoming more comfortable ... This is your own world that you like very much ... You are going to find that any time you want to spend a few minutes by yourself, relaxing, and feeling very comfortable and serene, you can automatically go back to this feeling you're experiencing now ... You can put yourself into this world anytime you like ... There are times when you will want this serene feeling ... And it is yours whenever you want it ...
Continue enjoying this pleasant experience as your subconscious mind is receiving everything I tell you ... And you will be pleased at the way you automatically respond to everything I say.
Help! I'm a multidimensional being trapped in a linear time-space continuum!
Re: Mind programing
eye catalepsy test.
Hypnotic Inductions
If the person opens their eyes on the eye catalepsy test they clearly were not in trance, but this does not mean you have failed or they have failed. All it means is that you need to try a different induction. Ask the client what was going on for them and how they felt and tell them that was really useful information and they are now ready for the second stage of hypnosis. Immediately switch to a different induction based on a different induction method. If the Elman Induction didn't get them, then maybe Confusion will. If not Confusion then try Breathing Induction. If that doesn't work try a relaxation induction. And so on – everyone can be hypnotized once you find the right induction. If people say they can't be, ask them if they have ever dreamed at night. Tell them that is what hypnosis is like and get on with a visual induction.
zkusit
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Talking about those fingers or that gap in a tone of wonder causes the other person to think of them as being something outside them - whatever is happening must be happening because of something outside their control.
Hypnotic Inductions
If the person opens their eyes on the eye catalepsy test they clearly were not in trance, but this does not mean you have failed or they have failed. All it means is that you need to try a different induction. Ask the client what was going on for them and how they felt and tell them that was really useful information and they are now ready for the second stage of hypnosis. Immediately switch to a different induction based on a different induction method. If the Elman Induction didn't get them, then maybe Confusion will. If not Confusion then try Breathing Induction. If that doesn't work try a relaxation induction. And so on – everyone can be hypnotized once you find the right induction. If people say they can't be, ask them if they have ever dreamed at night. Tell them that is what hypnosis is like and get on with a visual induction.
zkusit
---------
Talking about those fingers or that gap in a tone of wonder causes the other person to think of them as being something outside them - whatever is happening must be happening because of something outside their control.
Help! I'm a multidimensional being trapped in a linear time-space continuum!
Re: Mind programing
The Eating a Lemon Visualization Exercise:
Imagine you are in a kitchen somewhere.
On a bench is a basket of lemons. You reach out and select a ripe yellow lemon. You feel the weight of the lemon in your hand..., you slide your fingers over the smooth waxy skin... feel the dimpled Eating a lemon exercisetexture... You lift the lemon to your face and breathe in that lemony smell... and then you slice the lemon open. As the bright yellow flesh is exposed you see the juice run out... a lovely lemony citrus aroma fills the room. You cut a slice and put it in your mouth. You bite down on it .... the juice runs over your tongue... your mouth fills with the taste of lemon juice...
Most people will find their mouth watering after reading the Eating a Lemon visualization exercise. This is because in order to make sense of what you hear or read your brain has to retrieve the memories - the images, smells, textures - that the Lemon Visualization brings to mind. The experience of eating a lemon is something that generates powerful physical reactions. Recalling eating the lemon recalls the distinctive reaction, and your body responds with a conditioned reflex. The Eating a Lemon visualization exercise demonstrates that words undoubtedly do have a physical effect on the body.
Imagine you are in a kitchen somewhere.
On a bench is a basket of lemons. You reach out and select a ripe yellow lemon. You feel the weight of the lemon in your hand..., you slide your fingers over the smooth waxy skin... feel the dimpled Eating a lemon exercisetexture... You lift the lemon to your face and breathe in that lemony smell... and then you slice the lemon open. As the bright yellow flesh is exposed you see the juice run out... a lovely lemony citrus aroma fills the room. You cut a slice and put it in your mouth. You bite down on it .... the juice runs over your tongue... your mouth fills with the taste of lemon juice...
Most people will find their mouth watering after reading the Eating a Lemon visualization exercise. This is because in order to make sense of what you hear or read your brain has to retrieve the memories - the images, smells, textures - that the Lemon Visualization brings to mind. The experience of eating a lemon is something that generates powerful physical reactions. Recalling eating the lemon recalls the distinctive reaction, and your body responds with a conditioned reflex. The Eating a Lemon visualization exercise demonstrates that words undoubtedly do have a physical effect on the body.
Help! I'm a multidimensional being trapped in a linear time-space continuum!
Re: Mind programing
A visualization EXERCISE for hypnosis induction
Put yourself somewhere comfortable, close your eyes and relax. Then visualize a blackboard, or a sandy beach, or a wide blue sky, and imagine a big circle getting drawn. Then imagine a capital 'A' being drawn inside the circle. You can draw it yourself, or you might choose to just watch it appear. Then the 'A' is erased and a 'B' is written inside the circle. Continue wiping out the last letter and writing the next letter un till they are changing automatically. (Once that happens you will probably feel a little strange, because you will have entered a light hypnotic trance. It really doesn't take very much).
Continue this exercise. Stay in the relaxed state and imagine you are lying back looking up at the sky. Visualize a cloud appearing in the sky and then get it to move off to one side. Then gradually imagine a series of clouds moving across the sky until they are out of sight. Then while you are still entranced, visualize one small cloud in the middle of the sky, and allow your mind to go free. Watch as the cloud changes into something, don't try to force it or think of anything in particular, just allow whatever happens to happen. You should begin to experience different shapes in the cloud, and your subconscious mind may then be drawn away to something suggested by the images in the cloud, and you will be visualizing automatically. This visualization exercise shows that visualization is actually a form of self hypnosis and is also the basis of Affirmations.
Put yourself somewhere comfortable, close your eyes and relax. Then visualize a blackboard, or a sandy beach, or a wide blue sky, and imagine a big circle getting drawn. Then imagine a capital 'A' being drawn inside the circle. You can draw it yourself, or you might choose to just watch it appear. Then the 'A' is erased and a 'B' is written inside the circle. Continue wiping out the last letter and writing the next letter un till they are changing automatically. (Once that happens you will probably feel a little strange, because you will have entered a light hypnotic trance. It really doesn't take very much).
Continue this exercise. Stay in the relaxed state and imagine you are lying back looking up at the sky. Visualize a cloud appearing in the sky and then get it to move off to one side. Then gradually imagine a series of clouds moving across the sky until they are out of sight. Then while you are still entranced, visualize one small cloud in the middle of the sky, and allow your mind to go free. Watch as the cloud changes into something, don't try to force it or think of anything in particular, just allow whatever happens to happen. You should begin to experience different shapes in the cloud, and your subconscious mind may then be drawn away to something suggested by the images in the cloud, and you will be visualizing automatically. This visualization exercise shows that visualization is actually a form of self hypnosis and is also the basis of Affirmations.
Help! I'm a multidimensional being trapped in a linear time-space continuum!
Re: Mind programing
b) a simple memory visualization....
Allow yourself to relax. Imagine your are floating high up in the sky. You don't have to see anything, just imagine yoursel flying, floating, suspended in the air. Then imagine you are looking down at houses and rooftops.visualization Visualize what your own house might look like from the air. Then imagine floating down and you are outside your own front door. Imagine going up to it, see the color, what it is made of, see the parts of the door, panels, glass, the handle, or a door knob... You can go and have a look at the real door, check how accurate you were.
When you get more practiced at visualization you can repeat this exercise, and visualise the door opening... and go in and imagine floating through all the rooms.
c) a water reflection visualization....
work at seeing your face reflected in a pool. Let it come and go until you can see yourself clearly. then imagine you are standing behind you looking at you looking at your reflection in the pool. Then imagine you are standing to one side, seeing the reflection in the water and the side of your face at the same time. Then imagine moving further away and seeing yourself looking in the pool. Then imagine watching yourself moving away from the pool and doing something else.
d) visualize looking through a window ...
see yourself working on something.... at home or in a room somewhere.... on your own... First you look through a tiny crack in the curtain or blind... and you you can only see... a hand, maybe.... then the gap opens and you can see a bit more... then a bit more.... until you can see the whole of you and what you are working on... and then the interior like you were standing there watching. Then increase the difficulty... see yourself working on the thing, but reflected in a mirror..... so that you can see both images at the same time
e) visualize growing up....
see yourself growing from a child to a teenager... visualize every detail of how you are dressed... what your hair looks like... see yourself going to school.... imagine you are a reporter following the life of that teenager growing up. See what that reporter would see, through her eyes. Then see yourself watching the reporter watching you. Visualize seeing words in the notebook.
f) visualize yourself running in a race...
but from the vantage point of someone standing on the finishing line, and commentate on the race as it develops. Watch as you get closer.... stand there as the image gets bigger.... comment on the sweat and how that runner is breathing... keep looking as the image gets so big you can look right into her eye.
Invent your own visualization exercise....
Then invent some visualizations of your own. Imagine yourself on the TV news holding up a cup. And then wind the movie back to the race. See the finish, then the event, then the warm up, then the dressing.... and so on.
You need to practice, practice and exercise the visualization ability. It will work. You might need some patience but it will come naturally. Everyone can visualize. We know this because everyone can dream. And that is pure visualization.
A FOCUSING VISUALISATION EXERCISE
This is a longer and more complex visualization technique that goes beyond simple guided imagery. Focusing is a powerful visualization technique used as a way to get into the emotional part of your life, to identify and remove emotional or psychological blocks.
A guided imagery script
Find somewhere quiet
Relax and close your eyes.
Take a deep breath and let it go noisily.
Do it again
Take another breath and just let it go gently, but as you do shrug your shoulders and let your arms relax.
Take another breath and let it go gently, and as you do allow you arms and legs to get heavy.
Allow your breathing to settle and focus on each out breath.
Just become aware of the breath coming out.
Focus on your breath, as it comes in gently and goes out gently.
Focus your awareness on the passage of the air as it passes inside your head and throat.
Now, count to yourself as you breathe. With each breath out, say 'twenty', then 'nineteen'.... and so on As each number arrives think of it in a different colour, or texture, or style.... As each breath goes out... imagine the number moving further away... As you think of each number imagine you are getting loose and limp and letting go more and more...
Then with the next breath the next number starts further away and as you breath out gets further away still... Keep doing that until you just cannot think of the next number... and the numbers are too far away.... if you get down to 'one' then start again at 'twenty' but use a different style of number, maybe made of cloth this time... and continue to imagine each number getting more distant.
At some point you will find you are totally relaxed and don't care about the numbers... you just can't think of the next one....
Enter the State
You are now in the Focusing State....
Now allow your mind to drift to a problem, or some incident... or whatever you choose to think about. Allow your mind to drift over the various parts until you get a feeling, a tension, some sort of emotional reaction.
It is quite possible that you will be jerked out of the State by the emotion, the fear.
That is OK.
Remember, nothing in your own mind can ever harm you.
Give yourself a few moments and then go back to the breathing and repeat the procedure. At some point you will find part of you relaxed and part of you feeling the negative emotion.
You will not be able to do this instantly. Do not give up if you cannot immediately get this to work.
You will have to practice it.
A lot.
Many people use visualization because they cannot relax. This is the method that will get you to relax.
What is happening for people who say they cannot visualize is often that as they begin to relax the anxiety creeps out of its box and causes them to be afraid and they snap right out of relaxation again so they never actually get to relax.
When you are in the flow State the first thing you will notice is that the negative feeling is not actually all that bad once you mentally acknowledge and accept that it is there and has a right to be there.
It is a legitimate part of you and has to be acknowledged.
Then what you do is get curious about the emotion, the tingle, the feeling, the fear, whatever it is that you are feeling. Just become aware of it... of its shape, colour, however you experience it.
Then ask your mind to allow you to have a image of that feeling, fear.... etc.
Just wait, and something will appear.
You will know it when you get it.
Explore the State through visualization
Then start to play with the image. It might be a memory. Doesn't matter. Allow the question to drift into your mind 'what would be fun to have happen to this image?' Do not force anything. Just let your mind roam over possibilities, and something will seem just right.
Try that something, allow it to change color lour, change shape, whatever. At some point you might find that it just does not want to change any more. That point is where you ask 'what is it for? What is the purpose of this thing?' And you wait for an answer. You ask the thing, not yourself.
Just allow you mind to be blank and it will come to you.
If you find yourself thinking in words and worrying about whether you are doing it right then you have left the State and need to start over and go back into it.
After a while you will be able to relax right into the State after the first few breaths.
When you ask it what it is for, you will get an answer of some sort. This may be a revelation in your understanding of your self or it may be something that you decide you don't want. Either way you take the answer and you start asking for an image of that and you go through the process again of allowing that image to change. Either you won't be able to change it any further and you know how to deal with that, or you will find that it just spontaneously clears. You will know in yourself that it has cleared.
Repeat the Cycle
The whole cycle will take twenty minutes or more, depends. But as you do it over and over, you will get better and better at visualizing.
Just don't force it.
If you consciously try, the only thing that happens is you leave the State instantly.
Once you get into the flow State, you will recognise it again immediately and you will know when you are or are not in the State.
When you feel you have come out of it, just relax your mind and go back down into it. That is the state of complete dissociation, which is what meditation, yoga and mindfulness are aiming for.
People who can't relax and can't visualize don't know what that experience is like, which is why they are not able to achieve it. They are trying too hard. The moment you stop trying, it will appear.
For each session start off where you left the last one.
I think you will enjoy getting in touch with your inner self.
Allow yourself to relax. Imagine your are floating high up in the sky. You don't have to see anything, just imagine yoursel flying, floating, suspended in the air. Then imagine you are looking down at houses and rooftops.visualization Visualize what your own house might look like from the air. Then imagine floating down and you are outside your own front door. Imagine going up to it, see the color, what it is made of, see the parts of the door, panels, glass, the handle, or a door knob... You can go and have a look at the real door, check how accurate you were.
When you get more practiced at visualization you can repeat this exercise, and visualise the door opening... and go in and imagine floating through all the rooms.
c) a water reflection visualization....
work at seeing your face reflected in a pool. Let it come and go until you can see yourself clearly. then imagine you are standing behind you looking at you looking at your reflection in the pool. Then imagine you are standing to one side, seeing the reflection in the water and the side of your face at the same time. Then imagine moving further away and seeing yourself looking in the pool. Then imagine watching yourself moving away from the pool and doing something else.
d) visualize looking through a window ...
see yourself working on something.... at home or in a room somewhere.... on your own... First you look through a tiny crack in the curtain or blind... and you you can only see... a hand, maybe.... then the gap opens and you can see a bit more... then a bit more.... until you can see the whole of you and what you are working on... and then the interior like you were standing there watching. Then increase the difficulty... see yourself working on the thing, but reflected in a mirror..... so that you can see both images at the same time
e) visualize growing up....
see yourself growing from a child to a teenager... visualize every detail of how you are dressed... what your hair looks like... see yourself going to school.... imagine you are a reporter following the life of that teenager growing up. See what that reporter would see, through her eyes. Then see yourself watching the reporter watching you. Visualize seeing words in the notebook.
f) visualize yourself running in a race...
but from the vantage point of someone standing on the finishing line, and commentate on the race as it develops. Watch as you get closer.... stand there as the image gets bigger.... comment on the sweat and how that runner is breathing... keep looking as the image gets so big you can look right into her eye.
Invent your own visualization exercise....
Then invent some visualizations of your own. Imagine yourself on the TV news holding up a cup. And then wind the movie back to the race. See the finish, then the event, then the warm up, then the dressing.... and so on.
You need to practice, practice and exercise the visualization ability. It will work. You might need some patience but it will come naturally. Everyone can visualize. We know this because everyone can dream. And that is pure visualization.
A FOCUSING VISUALISATION EXERCISE
This is a longer and more complex visualization technique that goes beyond simple guided imagery. Focusing is a powerful visualization technique used as a way to get into the emotional part of your life, to identify and remove emotional or psychological blocks.
A guided imagery script
Find somewhere quiet
Relax and close your eyes.
Take a deep breath and let it go noisily.
Do it again
Take another breath and just let it go gently, but as you do shrug your shoulders and let your arms relax.
Take another breath and let it go gently, and as you do allow you arms and legs to get heavy.
Allow your breathing to settle and focus on each out breath.
Just become aware of the breath coming out.
Focus on your breath, as it comes in gently and goes out gently.
Focus your awareness on the passage of the air as it passes inside your head and throat.
Now, count to yourself as you breathe. With each breath out, say 'twenty', then 'nineteen'.... and so on As each number arrives think of it in a different colour, or texture, or style.... As each breath goes out... imagine the number moving further away... As you think of each number imagine you are getting loose and limp and letting go more and more...
Then with the next breath the next number starts further away and as you breath out gets further away still... Keep doing that until you just cannot think of the next number... and the numbers are too far away.... if you get down to 'one' then start again at 'twenty' but use a different style of number, maybe made of cloth this time... and continue to imagine each number getting more distant.
At some point you will find you are totally relaxed and don't care about the numbers... you just can't think of the next one....
Enter the State
You are now in the Focusing State....
Now allow your mind to drift to a problem, or some incident... or whatever you choose to think about. Allow your mind to drift over the various parts until you get a feeling, a tension, some sort of emotional reaction.
It is quite possible that you will be jerked out of the State by the emotion, the fear.
That is OK.
Remember, nothing in your own mind can ever harm you.
Give yourself a few moments and then go back to the breathing and repeat the procedure. At some point you will find part of you relaxed and part of you feeling the negative emotion.
You will not be able to do this instantly. Do not give up if you cannot immediately get this to work.
You will have to practice it.
A lot.
Many people use visualization because they cannot relax. This is the method that will get you to relax.
What is happening for people who say they cannot visualize is often that as they begin to relax the anxiety creeps out of its box and causes them to be afraid and they snap right out of relaxation again so they never actually get to relax.
When you are in the flow State the first thing you will notice is that the negative feeling is not actually all that bad once you mentally acknowledge and accept that it is there and has a right to be there.
It is a legitimate part of you and has to be acknowledged.
Then what you do is get curious about the emotion, the tingle, the feeling, the fear, whatever it is that you are feeling. Just become aware of it... of its shape, colour, however you experience it.
Then ask your mind to allow you to have a image of that feeling, fear.... etc.
Just wait, and something will appear.
You will know it when you get it.
Explore the State through visualization
Then start to play with the image. It might be a memory. Doesn't matter. Allow the question to drift into your mind 'what would be fun to have happen to this image?' Do not force anything. Just let your mind roam over possibilities, and something will seem just right.
Try that something, allow it to change color lour, change shape, whatever. At some point you might find that it just does not want to change any more. That point is where you ask 'what is it for? What is the purpose of this thing?' And you wait for an answer. You ask the thing, not yourself.
Just allow you mind to be blank and it will come to you.
If you find yourself thinking in words and worrying about whether you are doing it right then you have left the State and need to start over and go back into it.
After a while you will be able to relax right into the State after the first few breaths.
When you ask it what it is for, you will get an answer of some sort. This may be a revelation in your understanding of your self or it may be something that you decide you don't want. Either way you take the answer and you start asking for an image of that and you go through the process again of allowing that image to change. Either you won't be able to change it any further and you know how to deal with that, or you will find that it just spontaneously clears. You will know in yourself that it has cleared.
Repeat the Cycle
The whole cycle will take twenty minutes or more, depends. But as you do it over and over, you will get better and better at visualizing.
Just don't force it.
If you consciously try, the only thing that happens is you leave the State instantly.
Once you get into the flow State, you will recognise it again immediately and you will know when you are or are not in the State.
When you feel you have come out of it, just relax your mind and go back down into it. That is the state of complete dissociation, which is what meditation, yoga and mindfulness are aiming for.
People who can't relax and can't visualize don't know what that experience is like, which is why they are not able to achieve it. They are trying too hard. The moment you stop trying, it will appear.
For each session start off where you left the last one.
I think you will enjoy getting in touch with your inner self.
Help! I'm a multidimensional being trapped in a linear time-space continuum!
Re: Mind programing
... whatever comes is right...
Help! I'm a multidimensional being trapped in a linear time-space continuum!
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