Self-hypnosis is a method of focusing thoughts on a certain purpose through self-suggestion. There are many kinds of methods used for self-hypnosis, such as "yoga practice" in India, "meditation view" in Buddhism, "gradual relaxation" in western Europe, and "internal qi-nourishing exercise" in China, etc. These are all methods to achieve the purpose of hypnosis through self-suggestion. This paper introduces a relaxation and meditation method of yoga practice:
"Take off your coat and shoes, your belt and tie, and if you have glasses, please take them off and lie straight on the mattress of the bed. Raise your arm and beat it all the way over your head. Straighten your feet and try to strengthen your whole body. Then, quickly put your hands on your sides to relax your whole body. Close your eyes, first concentrate on the toes of your feet, and then let your toes relax. Please imagine that your feet, knees and thighs are comfortably soaked in water, so that your whole body muscles are relaxed. Then relax your back and shoulders, then relax your arms, hands, fingers and chin, and relax the muscles on your face. Now, please imagine that your body is getting heavier and heavier, and finally you are deeply trapped in the mattress. In this way, you can't feel your own weight, so keep it for two or three minutes-completely relaxed and very comfortable. Please imagine that you are a cloud, a particularly light and empty cloud color floating in the vast blue sky ... "
With the deepening of the above ideas and the continuous relaxation of your body, you will soon fall asleep.
what is self-hypnosis?
The so-called hypnosis, generally speaking, refers to the state of sleep caused by stimulating people's vision, hearing, touch and other methods adopted by hypnotists or doctors under completely voluntary conditions. This kind of sleep state is different from ordinary sleep, and it is equivalent to a dreamy state or a trance state, which only causes incomplete inhibition of the cerebral cortex. At this time, the subject's thoughts and energy are concentrated on a certain point, so it is difficult to produce other thoughts and feelings, and it is especially easy to accept hints, that is, certain facts or instructions affirmed in advance, which in turn affects the subject's behavior and feelings, so as to achieve the purpose of adjusting the body's functions, relaxing feelings, and relieving pain. According to EEG analysis, hypnosis is between sleep and awakening, no wonder some people call it a dreamy state. Others think that hypnosis is just like concentrating on something. For example, Fred H. Franco, a hypnotist at Harvard Medical School, said: Hypnosis just gathers people's scattered energy and thoughts, which is not in a coma or a sleep state, but just like when you are absorbed in a job or reading a novel, it is almost impossible to hear what others say to you.
Self-hypnosis can also be used to eliminate insomnia and dreaminess. According to experts, most people have the gift of self-hypnosis-rich imagination and dreaminess. Pathologist Daniel Aros pointed out: "As long as a person has normal intelligence and thinking and a clear attitude and motivation, he can learn to hypnotize himself." The method of self-hypnosis can be carried out according to the recorded tape, or it can be practiced step by step according to the hypnosis course.
how does hypnosis work?
(1) induction: induction is actually equivalent to a process of relaxation and quietness. You can choose a quiet room with dim and soft lighting, sit in a chair, put your hands flat on your knees, choose an object that is level or slightly higher than your eyes (or a point on the wall), and stare at it quietly and steadily. Take a deep breath, hold your breath as much as possible, and make your whole body muscles tense, especially with your hands, then slowly exhale and gradually relax your whole body muscles. Repeat this for several times. Count backwards slowly from 3. If you forget halfway, you can start from the beginning, or count backwards from any number. While counting, relax the muscles of your feet until your feet are soft and almost unconscious, and then relax your ankles, calves, thighs, hips, abdomen, chest, hands, forearms, elbows, shoulders, neck and face upward from your feet. At this time, your upper eyelid droops as much as possible and gradually closes, and your head can also lean forward and droop gently.
(2) deepening: deepening means further quietness in the process of inducing relaxation. At this time, you can repeat a sentence or something in your mind, or imagine a scene that can calm your mind. For example, you can imagine yourself in a hall full of people and shops, then step on the elevator and get carried away to another place where there is no one around and the light is soft, as if there is no one here except yourself, where your body floats for a while and sinks for a while until you reach the ideal depth. Or, imagine yourself showering in a drizzle, and the beads of rain gently pour down from your head, and your body gradually floats, as if you were in a wonderful fairyland.
(3) instruction: instruction is to repeat a certain sentence to achieve a certain goal, or to tell yourself what you usually want to do but it is difficult to do. For example, if you want to lose weight and reach your ideal figure and weight, you can imagine yourself standing in front of a big mirror, where you can see your brand-new and ideal image. You keep telling yourself: "If I reach that ideal weight, I will look more energetic and beautiful. Once I have enough nutrition in my body, I won't feel hungry and eat more. In this way, I will keep a good figure and full of energy ... " Someone abroad bought a self-hypnosis tape in an attempt to lose weight. It is said that some people went to bed before listening to the recording that night, and when they had lunch the next day, although they felt delicious, they were full after eating only half the usual amount, and they had a feeling that they had never had before, which was considered to be the role of hypnosis. Some people insist on doing self-hypnosis twice a day for a few weeks. As a result, they can leave such instructions to themselves when they relax into silence: I am in a quiet, comfortable and elegant environment, and all troubles and worries will not bother me here. I will have a beautiful sleep, sleep so soundly, and when I wake up, all fatigue and pain will disappear. From then on, I will never be troubled by insomnia or panic in my dreams.
(4) Awakening: Awakening means waking up from a trance. Although it is not too difficult for ordinary people to recover from trance, experts warn people that they should figure out how to recover from hypnosis at the beginning. You may use tapes for hypnosis, instruction, resuscitation, or prepare an alarm clock or timer in advance to avoid falling into a "deep sleep". You can also use the method of self-recovery, thinking: when I slowly count from one to five, I will wake up from a trance. After a few minutes, my muscles began to recover, just like when I was awake; On the count of two, I can hear the voices around me; On the count of three, my head can be raised gradually; On the count of four, my mind became clearer and clearer; When I count to five, I can open my eyes and recover as before.
The above steps may not be ideal in the initial practice, but as long as you persist patiently and practice several times, you can achieve the expected effect.
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A young girl, Xiaoqian, walked into the counseling room. I first asked her to sit down and let her fill in the basic information of the case, including her name, address, contact information, family profile, educational background, work status, reasons for seeking medical treatment, hypnosis experience and so on.
question and answer stage
after filling it out, we will enter the question and answer stage. I will talk to her for a while to understand her needs and collect more information about the problems that bother her.
xiaoqian is twenty-five years old, and works as an accountant in a computer hardware manufacturing company. She is very popular in the company. She has a boyfriend who has been in contact for two years, and her feelings are stable. Her body is very healthy, except for menstrual pain every month when the female cycle comes, everything is fine, and she has no habit of taking medicine.
Her parents divorced early, and her mother remarried when she was ten years old. Her stepfather loved her very much and she liked her stepfather very much. The reason why she came to me was that she was curious about past lives.
Although many people have come to me for past-life hypnosis, I don't think these people may simply come for past-life hypnosis. Even if he is subjectively determined by psychology, I will assume that there is a driving force deeper in his heart that he can't perceive, which is the real reason for bringing him to the counseling room.
Xiaoqian is interested in spiritual practice. In her talk, she casually mentioned that she had recently participated in a spiritual practice, during which she cried for no reason. She couldn't find out the reason, and the instructor of the activity didn't know what to do. Since that activity, she has had two experiences that the whole person was suddenly overwhelmed by negative emotions. She only felt lifeless and boring to live, so it was better to die once and for all. As it lasted only a few minutes, she quickly turned her attention to daily affairs, so it didn't have much impact. If I hadn't repeatedly asked her how she was feeling recently, she would have forgotten herself.
I know quite well when I hear this. Xiaoqian is a typical case in which she sends out a distress signal internally, and then uses previous hypnosis as an excuse to buffer her anxiety and convince herself to come for help. At this time, I will not say anything, so I will shift my conversation to her hypnosis experience and existing knowledge. She has never been hypnotized before, but she has seen me demonstrate hypnotherapy on TV, which is why she will come to me.
I know that her knowledge of hypnosis is almost a blank sheet of paper, so I spent five minutes explaining the basic principles of hypnosis and letting her know what will happen when she is hypnotized later. At this moment, she asked, "Can I record? It turned out that she was afraid of forgetting what she said during hypnosis, so she brought her walkman to record.
I told her there was no problem. Welcome to the recording. I also let her know that she will be awake during hypnosis, even more awake than usual, and not only will she remember the whole process, but she can wake up as soon as she opens her eyes if she wants to end hypnosis at any time.
Induction stage
Then I helped her to do a hypnotic sensitivity test, and found that she was the one who could reach the depth of hypnosis in the fifth stage. Please refer to the next section for detailed hypnotic sensitivity test methods. Then I asked her to lie on the treatment bed, let her adapt to this bed and pillow, and let her cover her with a thin quilt. She said that the treatment bed was very comfortable to lie down. I asked her if she was ready. She smiled and was ready for hypnosis.
The following are my commonly used hypnotic words of gradual relaxation. I will use a stable, low voice, and I will be in a very quiet state of alpha brain waves when I speak, so hypnotizing others is also a meditation process for me.
now, adjust your body to the most comfortable posture. Please close your eyes. As soon as you close your eyes, you will start to relax.
Pay attention to your feelings and let your mind scan slowly from head to toe like a scanner. Wherever your mind scans, it will relax.
From now on, you find that your heart has become very calm, as if you have entered another wonderful world, far away from the secular world, and you will only hear my voice and the sound of background music, and other external noises will not interfere with you. Even if you hear sudden noise, you will not be disturbed, but will enter a deeper and more comfortable hypnotic state.
Now, pay attention to your breathing. You should take a deep, deep breath, take a regular deep breath, slowly suck in the air, and then slowly spit it out.
When inhaling, imagine that you inhale oxygen from the air. The air enters your body from the nose, flows through the nasal cavity and throat along the trachea, then enters your lungs, and then penetrates into your blood. These wonderful oxygen are transported to every part and cell of your body through blood circulation, making your body full of fresh vitality.
when exhaling, imagine that you spit out all the carbon dioxide in your body, and also send out all the fatigue, troubles and nervousness, so that all the unpleasantness and discomfort will leave you far away.
Every time you take a deep breath, you will enter a deeper, more relaxed and more comfortable situation.
Pay attention to your breathing. When you concentrate on breathing, feel the air circulating in your body, and feel that oxygen enters every cell of your body, your body will automatically carry out the process of replenishing energy. The more you can concentrate on your breathing, your body will be healthier and more comfortable.
From now on, continue to take a deep breath. While you take a deep breath, you will listen to my guidance. Naturally, you don't have to think about anything, and you will soon enter a very deep and comfortable hypnosis state as long as you follow my guidance.
Now, pay attention to the top of your head, relax your scalp ... and relax your skull ...
Pay attention to your eyebrows, relax the muscles near your eyebrows ... relax the muscles near your ears ...
Relax the muscles near your cheeks ... relax your neck ...
Relax your shoulders ... Your shoulders usually bear a lot of tension.
relax your left hand ... relax your right hand ...
pay attention to your chest, relax the bones and muscles in your chest ... relax your back, relax your spine and back muscles ...
completely relax the muscles in your abdomen, effortlessly, and then your breathing will be deeper and easier ...
relax your left leg ... You will feel more relaxed and comfortable ...
At this point, I observed that Xiaoqian's expression on her face became very calm, her breathing became slightly, her arms, wrists and fingers were very relaxed, and I knew that she had at least entered a state of mild hypnosis.
I asked, "Now, how do you feel physically and emotionally? "Xiaoqian said slowly in a weak voice:" The body is very relaxed, and the mood is very comfortable.
this is an obvious sign of hypnosis, and the voice will become smaller, as if it takes a lot of effort to speak. So I decided to start the deepening stage. If Xiaoqian hasn't reached the state of mild hypnosis, I may guide her to relax again, or use other induction methods to ensure that she enters the state of hypnosis.
In the deepening stage
If the imagination of a case is good, the methods of going down stairs, taking the elevator and crossing the tunnel are good deepening skills. If the imagination is ordinary, you might as well use the methods of lowering your arms and counting. From the hypnotic sensitivity test just now, I found that Xiaoqian's imagination is very rich, so I decided to use the stairs method with a long history and good effect.
Now imagine that you are standing on the stairs and ready to go down. There are ten steps in this staircase. I will guide you to go down step by step. With each step down, you will enter a deeper hypnotic state, your body will be more relaxed and comfortable, and your heart will be more peaceful and serene.
When you go to the basement under the stairs, you will enter the unconscious, remember many important memories, get a lot of help and know more about yourself.
now, when we go down to the first step, we are more relaxed physically and mentally.
Keep going down to the second staircase, and you will feel more and more quiet in your mind.
Keep going down to the third step. You like the feeling of getting more and more relaxed.
go down to the fourth one.