Self-hypnosis by Ronald Shone
Self-hypnosis by Ronald Shone
This booklet supplies some basic information about undertaking self-hypnosis and is meant to be used in conjunction with my web site: www.shoners3.co.uk
The focus of attention is about the practicality of doing self-hypnosis and not about theory. It deals with such things as: Ÿ
What frame of mind you should adopt
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The process to follow
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Difficulties you may encounter
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How to employ creative visualisation
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Utilising posthypnotic suggestions
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CONTENTS
CHAPTER 1 The Process of Self-hypnosis
CHAPTER 2 Inducing, deepening and terminating the trance state
CHAPTER 3 Utilising two techniques
CHAPTER 4 Where to go from here
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CHAPTER 1 1 ROCESS SS OF S ELF -HYPNOSIS THE PROCE
What is hypnosis? Hypnosis is a natural state in which you are relaxed and focused. It is the state you are in when engrossed in a movie or novel. You pass through the state each night when you drop off to sleep and just after you awaken each morning. Because you are relaxed, and because you are focused on the suggestions, then these suggestions are readily accepted by the unconscious mind and acted upon. Usually this state is induced by another person, the hypnotist, but it can be self induced. Doing self-hypnosis follows exactly the same procedure as when hypnotised by another person. The major difference is that it requires a degree of dissociation because you are both the hypnotist and the person being being hypnotised. However, dissociation is something we all do quite frequently. The success of all hypnosis is based on two factors: Ÿ
Belief
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Expectation
If you believe you can go into a trance state and if you expect to go into a trance state, then you will.
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Ten fallacies abut hypnosis The degree of belief and expectation depends on the extent you hold fallacies about hypnosis. Here are typically twelve fallacies. Fallacy 1: Hypnosis is a state that is induced in one person by another
It is commonly believed that you can only be hypnotised by another person. This is not true. Fundamentally, the only person who can create the state of hypnosis is the person being hypnotised. Put another way, all hypnosis is fundamentally self-hypnosis. Fallacy 2: Hypnosis must be caused by the power and will of the hypnotist
A common fallacy is that that the hypnotist has power over the the person being hypnotised. Not true. You will not do what you do not wish to do. Fallacy 3: Only weak willed individuals can by hypnotized
Those who go into a trance are not weak willed. Your will can be used to enhance the trance state or resist it. Fallacy 4: The hypnotist must be charismatic and awe inspiring
Not true. This is what stage hypnotists try to portray. Fallacy 5: Not everyone can be hypnotized hypn otized
Everyone can be hypnotised with very few exceptions. For some people it simply takes longer. Fallacy 6: Hypnosis is a form of sleep
You are not in a natural sleep when you go into a hypnotic trance nor do you lose consciousness. You simply look to others as if you are asleep. Fallacy 7: Hypnosis is harmful to your health
Since hypnosis is not an artificially induced state but rather a natural state of the nervous system, then it cannot be harmful to your health. Fallacy 8: You can be made to do something against your will
Hypnosis is a state of co-operation and you cannot be made to do anything against your will or moral code. Fallacy 9: One can become stuck in a trance
Not true. You will simply come out of it when ready. Fallacy 10: It is necessary to relax and close the eyes to go into a trance
Neither relaxation nor having the eyes closed is necessary for the creation of a state of hypnosis - but both are useful.
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The six stages of hypnosis All hypnosis follows the same process. It does not matter whether it is performed by another person or yourself. There are six stages to entering and utilising the hypnotic state.
Stages
1, Induce hypnosis
2, Deepen the state
3. Securing the state
4. Re-inforcing the state
5. Utilising the state
6. Awakening
Description
Induce a state of hypnosis by means of a typical induction, such as eye fixation or progressive relaxation. Take the state deeper, such as progressively relaxing all muscles of the body or counting down. It is useful to use more than one deepening. Use a simple trigger such as the word "sleep" or "[Your name], sleep"' Give suggestions about the hypnotic state, the relaxation of the body and basically use a further number of deepeners including the trigger or dropping the arm. Once a deep state is induced you can give suggestions about what you want to change, e.g. being confident or overcoming a flying phobia. Bring the person or yourself back to a fully waking state.
Each time you hypnotise yourself you should go through these six stages in the order given here. Rushing the stages, or jumping into later stages before doing the earlier ones, will not lead to a deep trance state. You should follow the six stages and not be concerned about the depth of your trance. Being so concerned conc erned about depth interferes with inducing a hypnotic state. The one-to-one sessions will deal with these stages in detail. Alternative inductions and deepeners can be found on my web site. We shall discuss some of these and practice them during the sessions and in chapter 2.
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The frame of mind you should adopt When you engage in self-hypnosis it is important to approach it with the right f rame of mind. As already mentioned you must have belief and expectation. Besides these, however, you need to have a state of indifference. In other words, you must not force relaxation and trying to go deep. What you must do is be totally indifferent to the outcome: to be unconcerned whether things will work or not work. Trying to hard simply interferes with the process of going into trance or going deeper. It is the same problem when you try to go to sleep at night. The more you try the less likely you are to succeed. This is an example of the ‘law of reverse effect’.
Web pages associated with this chapter What is hypnosis? Information → Theories
Fallacies about hypnosis Information → Fallacies
The frame of mind you should adopt Information → Characteristics Information → Suggestions → Three Laws
Other useful web pages Information → Hypnotizability Self-hypnosis → Rapport
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CHAPTER 2 2 EEPENI NING NG AND AND TERMI ERMINA NATI TING NG THE THE TRAN TRANCE CE STA STATE INDUCING , D EEPE
Induction Inducing self-hypnosis for the first time is different from subsequent inductions. Why is this? Later inductions can take advantage of a posthypnotic suggestion for speeding up trance induction. Furthermore, since entering a trance state is something you learn to do, then you become more proficient at it with experience. The simplest and often most effective induction for self-hypnosis is eye fixation combined with progressive relaxation. They eye fixation quickly established a hypnoidal state which, when combined with repeated suggestions of relaxation, both induces and deepens the trance. Many of the induction procedures used by hypnotherapists are not suitable for self-hypnosis. The training in self-hypnosis means that I can use a variety of inductions to find the one that best suits you. Once the state is induced, I proved a posthypnotic suggestion that enables you to enter trance more quickly when you do it yourself. yo urself. This is reinforced with a recorded session of 30 minutes. This particular session is on relaxation and confidence and incorporates a posthypnotic suggestion for re-entering trance on future occasions. This session is supplied on CD or as an MP3 file.
Progressive relaxation script You will find the progressive relaxation script on my web site at: Resources → Scripts → Inductions
You should familiarise yourself with this script so that you can repeat it to yourself when you induce self-hypnosis. You do not need to repeat it word-for-word. Just take note of the flow of suggestions and a nd use your own words. When you begin this progressive relaxation you can either begin with your eyes closed or fixate on a point and include suggestions such as “As I relax my muscles more and more, so my eyelids are becoming heavier and heavier, and soon they will want to close.” Repeat this until your eyes close and then continue with relaxing the various muscels of your body.
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Are all trance states the same? Just like learning to play tennis in which some days you play better than others, so with self-hypnosis. Some sessions lead to quick inductions and some can be very deep. But others can lead to no hypnotic state at all. Don’t push it. If it does not seem to be quick enough or deep enough then stop and return to it later.
Deepening Induction quickly lead into deepening, and many inductions are also ways to deepen the trance state. You need to acquaint yourself with many ways to deepen the trance state, and you will find many on my web site at: two different locations: Resources → Scripts → Deepening 1-10 (and 11-19) Self-hypnosis → Deepening → Techniques
You need to find those that you respond to the most. In doing this note that the deepening scripts are grouped under categories. Some simply involve suggestions of going down (e.g. down stairs or down escalators); some involve physical responses (e.g. heaviness hea viness of the arms); while others involve creative visualisations (e.g. the triangle). You need to try many in order to find those that you respond to the most. It is also necessary to have a number that you can readily use for variety. It is necessary to familiarise yourself with the scripts so that you can repeat them to yourself when in self-hypnosis with your y our eyes closed. Again, you do not have to repeat the the scripts word-for-word. word-for-word. Be inventive. You can create images in your mind that are familiar to you. For example, if it were going down a garden path to a pond it can be more effective if you know a path in (say) a botanic garden leading down to a pond. The image can readily come from a film you have seen or a novel you have read. What you are attempting to establish is the greatest emotional impact from from the scene. One of the five session will be devoted solely to training in deepening deep ening the trance state.
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Termination Terminating the trance state is remarkably easy. Since you are not asleep you simply need to count yourself out. The simplest is to count yourself out by saying, “As I count from 1 to 10 I will get lighter and lighter and by the time I reach the number 8 I will open my eyes and by the time I reach the number 10 I will be wide, wide awake.”
This same termination script can be used on all occasions. There is no need to use any others unless you wish to. Just before starting the termination, however, you should give yourself suggestion about how you will feel on awakening or for the remainder of the day. Feeling cheerful and positive pos itive is always useful. You may also wish to give yourself a posthypnotic pos thypnotic suggestion about re-entering trance in the future. We shall deal with this in the next chapter.
One-to-one session Although we mentioned six stages, the three stages you need to master are induction, deepening and termination. An early training session will deal with these three so that you can practise them. At this stage you will not necessarily be utilising the trance state for something specific. It is like learning the scales on a piano before playing a specific piece of music. We shall deal with utilising the trance state in Chapter 4.
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Practise sessions on CD You will become proficient at entering, deepening and terminating the trance simply by doing it. This is not self-hypnosis, but is just a means of practising being in a trance. This makes it easier when you do it to yourself and also you become be come familiar with the type of feelings you have when in a trance. You will be supplied a CD for this purpose that includes two tracks of a general nature, but specific to you: 1. Relaxation and confidence 2. Self-esteem and motivation These sessions include suggestions sugges tions at different volumes, music and nature sounds along with other sound effects. They also include the posthypnotic suggestion to speed up your future inductions. Such recordings can do things you cannot do yourself, but the disadvantage is that they can only give the same suggestions.
Web pages associated with this chapter Resources → Scripts→ Inductions Resources → Scripts → Deepening 1-10 Resources → Scripts → Deepening 11-19 Self-hypnosis → Induction Self-hypnosis → Deepening Self-hypnosis → Termination Self-hypnosis → Video illustration Self-hypnosis → Post hypnotic suggestion Self-hypnosis → Eye catalepsy video Self-hypnosis → Brief session
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CHAPTER 3 3 TILI LISI SING NG TW TWO O TECH TECHNI NIQU QUES ES UTI
This chapter elaborates on two useful techniques that can be employed in self-hypnosis: 1. Crea Creati tive ve Vis Visua ualilisat satio ion n 2. Post Posthy hypno pnoti tic c sugge suggest stio ions ns
Creative Visualisation The importance of creative visualisation is based on a fundamental principle that what the mind envisages will led to body and behavioural responses. If the image is strong enough enoug h then this is the reality. It is also a lso the basis of the idea that you see what you expect to see.
Images It is important to note that ‘visualisation’ does not mean clear picture in your mind that duplicate reality. They refer to images or impressions that you create in your mind. So image your living room. The image your have is not a picture post-card image of your living room. We all create images, but some people have very clear ones while others are far less clear. Images can also involve sound, movement and smell. So you can image yourself hearing church bells, riding a bicycle or smelling a rose. You can recall an image of something your are familiar with (e.g. your living room) or something imaginary (e.g. walking on the surface of the moon). Many images are created in your mind by novelists or filmmakers. Such images may not even exist in reality. For example, imagine a dog with a head of a cat. As we move away from images that simply reflect reality, then we move into the realm of creative imagery or creative visualisation. Just think of the recent film AVATAR. The people of Avatar do not exist, nor do [dragons].
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Rehearsal in the head uses images readily. Sports people image their swim, their race or their skate in their head. They go over and over it. But in doing this it is important to rehears with perfection. If you repeatedly imagine yourself missing a put in gold, then that is exactly what you will do. The body will simply do what the mind envisages! The power of creative visualisation arises from this simple observation.
The body will do what the mind envisages
For the body to do what the mind envisages then it is necessary for the images to satisfy some basic principles. 1. Images must be as clear as possible 2. Images should use as many of the senses as possible 3. Images should involve movement and emotion 4. Images need to be repeated, i.e. reinforced 5. Images are more effective the more creative they are. Ÿ
Have images larger than life
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Exaggerate all aspects of the images
Why employ creative visualisation? Hypnosis is based on suggestion. I may suggest that you relax all of your muscles. This is purely verbal and you would be expected to respond to the words - especially es pecially the word “relax”. But if the purpose is to get you relaxed it is much more effective to suggest something like the following: You are lying on the beach after being in for a swim. You relax your body in the warm sand, and can feel the sun on your skin and a cool breeze blowing over you. It is all very relaxing. You can even hear the seagulls above and the water coming up and down the beach….
This image will more likely lead to the associated asso ciated bodily response namely one of relaxation.
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Deepening by means of creative visualisation Many of the deepening scripts on my web site involve creative imagery. Resources → Scripts → Deepening 1-10 Resources → Scripts → Deepening 11-19
You should acquaint yourself with these so that you can use them. It is useful to find the type of image you respond to the most. Some people find images involving water very effective, while others find images of a science fantasy more appealing. Only by trying them out will you find those that appeal to you the most.
Uses of creative visualisation There are two uses of creative imagery: 1. Dealing with specific problems 2. For self improvement There is no fundamental difference in the images: the essential difference is the purpose for the images. It is even possible to use the same image but with some slight variation to suit the purpose. Besides images for deepening, you will find other images that will be useful for specific problems and self improvement on my web site at: Resources → Scripts → Imagery 1-10 Resources → Scripts → Imagery 11-20 Resources → Imagery → Examples (1-30)
You will also find a full discussion of the purse of imagery and how to develop your imagination at the following location on my web site: Resources - Imagery We shall discuss and carry out some training in creative imagery during the practise sessions.
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Posthypnotic suggestions What is a posthypnotic suggestion? A posthypnotic suggestion is a suggestion given in in the trance state about a behaviour to be carried out when no longer in trance.
You have already encountered one example of a posthypnotic suggestion - namely one used to speed up the induction of the trance state on future occasions. You will find this on my web site at: Self-hypnosis → Post hypnotic suggestion
which also includes a video clip utilising such a suggestion. But there are many uses to which posthypnotic suggestions can be put. Before going into these it is worth acquainting yourself of the characteristics of posthypnotic suggestions, which can be found on my web site at: Information → Suggestions → Post Hypnotic
Two reasons can account for why a posthypnotic suggestion may not be carried out: 1. The depth of trance is not great enough 2. The suggestion is simply rejected for some reason
Using triggers to initiate a posthypnotic suggestion When creating a posthypnotic suggestion a trigger (or stimulus) is used to initiate a response. The trigger can be b e a word (e.g. sleep), a phrase (e.g. Robert sleep) or some action (e.g. when I pull my earlobe). The response is simply what you want to be carried out when the trigger is given. For example you may give yourself the suggestion that when you say “[Name] sleep” you will immediately fall into a deep relaxed sleep (where [Name] is your Christian name). So [Name] sleep => You will immediately fall into a deep relaxed sleep (Trigger) (Response)
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Considerations in giving posthypnotic suggestions Posthypnotic suggestions should be carefully considered before employing them. In particular, the trigger should not be something that you would normally say or do. For example, if you just used the trigger “Sleep” you may inadvertently say “Sleep” and go g o into a trance state when you did not intend to. You will see this illustrated on my web site at: Self-hypnosis → Post hypnotic suggestion
A compound trigger
However, a compound trigger is best, that is to say a word combined with an action or a phrase which you would only use for the purpose of initiating the particular response you are after. A typical example of a compound response is bringing the thumb and finger together and saying the word “relax”. This trigger can be used to initiate the response of complete bodily relaxation. This could be used, for example, if you suffered from a flying phobia; before an exam or before an interview. It has the advantage that no one need know you are using it, since the word “relax” would not be said out loud and bringing the thumb and finger together is a totally unobtrusive act.
Some examples You will find some examples of posthypnotic suggestions s uggestions on my web site at: Scripts → Resources → Post inductions
But the real value of posthypnotic suggestions is where they are used for dealing with problems or with self development. For instance a posthypnotic suggestion can be utilised when you feel you about to have the onset of a migraine or can be used in any sport just before a game. We shall discuss and carry out some posthypnotic suggestions during the training sessions.
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CHAPTER 4 4 WH E R E
TO GO FROM HERE
Formulating suggestions Where you go from here depends on your ability to formulate suggestions appropriately, including formulating affirmations. There are many types of suggestions and you should acquaint yourself with them so that you can use them to your advantage. You will find a full discussion on suggestions on my web site at: Information → Suggestions
Affirmations A particular type of suggestion suggestion is an affirmation. An affirmation is is a short positive statement. Mohammed Ali had one of the simplest and most powerful: “I am the greatest”. This illustrates the best features of affirmations: 1. It is short and simple 2. It is positive 3. It is in the present You can find information on affirmations on my web site at three main locations: Self improvement → Affirmations Self improvement → Sport → Affirmations Self improvement → Study → Student affirmations
Even if you are not directly interested in sport or studies you will find many of these affirmations can be adapted to your particular problem or interest.
Stories and metaphors Although these are very important important for hypnotherapists, they are are not useful in the case of self-hypnosis. Stories and metaphors need to be told to you by someone else and chosen carefully.
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Change is the emphasis Where you go from here depends on your interest, which falls into two categories. 1. Dealing with specific problems 2. Self improvement Whichever of these you are involved in CHANGE is what you are trying to achieve: change from where you are to something better. Read the following metaphor on my web site without thinking about anything a nything in particular except what you are reading. Let your mind simply wonder while reading it. Resources → Metaphors → Metaphor 9
Useful computer packages There are a number of computer packages pack ages available for hypnotherapists or individuals who wish to improve themselves. Here I just mention two: 1. SHARM 2. Neuro-programmer 3 Although similar in what they perform they are are sufficiently different. Each comes with built in sessions that can be used immediately. They also allow you to include your own sessions. Each have a free trial available. SHARM is more user friendly but is directed to the hypnotherapist, the pricing indicted for Neuro-programmer 3 is for personal use only. SHARM
Neuro-programmer 3
www.thesharm.com
www.transparentcorp.com/products/np/index.php
Cost = $129 or $199
Cost = $59.99 or $89.99
If required, additional training in using these programmes is available.
Further sessions If you wish to pursue specific s pecific problems or deal with some form of self improvement you can arrange for a set se t of further one-to-one sessions.
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