Transform Your Mind: Step-by-Step to Deep Relaxation and Hypnosis
It has long been observed that people consistently experience feelings of relaxation, heaviness, and warmth before falling into sleep or hypnotic trance. Experiments have shown that by inducing these feelings through meditation, a person can cause a state of hypnosis or deep relaxation.
Anyone knows what the feeling of relaxation is. A feeling of heaviness in the body is a symptom of deep muscle relaxation, and a feeling of warmth indicates an even deeper relaxation state. In this state, the body relaxes down to the capillaries, through which more blood flows, and thus the sensation of warmth occurs.
Anyone knows what the feeling of relaxation is. A feeling of heaviness in the body is a symptom of deep muscle relaxation, and a feeling of warmth indicates an even deeper relaxation state. In this state, the body relaxes down to the capillaries, through which more blood flows, and thus the sensation of warmth occurs.
The following exercises help to induce a sense of relaxation, which is necessary to enter a trance state. In appearance, they are very similar to autogenic training, but, unlike it, their goal is not just relaxation and self-hypnosis, but to achieve a state of trance, in which the main work begins. If you learn how to perform them well, you will have no problem with it.
Self-hypnosis is more than just words. You need to visualize them as vividly as possible, using as many senses as possible (sight, hearing, touch, emotions, etc.).
Self-hypnosis must be in a positive manner. For example, if you want to induce a state of peace and tranquility, the verbal formulas should be: “I am getting calmer and calmer” or “I feel peaceful”. Simultaneously with the repeating of these words it is necessary to imagine yourself absolutely calm, being in some pleasant, peaceful environment. You should not say something like “I am not nervous.” This will cause your subconscious mind to visualize yourself in a stressful situation rather than in a peaceful environment. The subconscious mind is only able to pick up on the most important word in the phrase. In this case, this word will be “nervous”, and you will involuntarily emphasize your attention on it. If you say the phrase “I am calming down”, the main word in it will be “calm”.
Self-hypnosis should be done passively, i.e. conscious effort should be avoided. This behavior is called effortless concentration. Nervousness is usually the result of the mind continuously jumping from one subject of thought to another. When you concentrate on just one thought, no matter how minor, the mind is calmed down.
When giving yourself verbal suggestions, you should visualize the circumstances in which the desired effects usually occur. For example, if you suggest to yourself, “My right hand is getting warmer”, you should imagine your right hand being warmed by the rays of the summer sun, or lying in a bath of pleasantly warm water, or receiving warmth from a nearby fire. On the contrary, when suggesting a feeling of coldness, you can imagine that you are holding a snowball in your hand. What exactly will be the mental image, depends only on you, but when you choose a particular image for any suggestion, it should be used in the future constantly. You should not be split between a warm bath and a bonfire.
The flow of mental images should be steady and continuous, like a cinematic film. In other words, your imagination should show you something like a movie in which, for example, your hand is lying in a tub of warm water. The more vivid the mental representation, the greater the effect, and the development of the mental representation depends on practice.
Verbal formulas for self-hypnosis should be repeated like a mantra. For example, if you want to cause a sensation of warmth in your right hand, you should suggest it to yourself in this way: “My right hand is warm. My right hand is warm. My right hand is warm...” Each formula should be repeated for one to one and a half minutes before moving on to another part of the body.
At first you must learn to induce the desired sensation in some part of the body, and then you will learn to induce the sensation more and more quickly. In time, the result will be almost instantaneous.
To learn to go into trance well, you need to establish a mental connection with each part of the body. For some people it will seem easy, for others it will be harder, but nevertheless, it is quite possible for everyone to achieve it. To establish this connection, do the following exercise. Close your eyes and mentally imagine your right hand. As fully as possible note in your mind all the sensations you feel in your right hand. If it is difficult for you to establish a mental connection in this way, try another way: keeping your eyes closed, touch your right hand with your left hand. Stroke it, noting all the sensations that arise. After that, remove your left hand, while continuing to note all the sensations remaining from the touch. Thus, without noticing it, you establish a real mental contact with your right hand. At the same time, this exercise is a good training of imagination and mental visualization.
When you give yourself a suggestion, simply observe the effect it has on your body. Help yourself, don't resist the suggestion and allow it to have the desired effect.
To become familiar with the sensations that you will mentally induce in yourself, you must first experience them physically. Later you will be able to recollect them in your memory and the results of the suggestion will appear much faster.
In order to experience physical relaxation, you must first tense the muscles and listen to the sensations that arise. Then relax those muscles and allow the mind to fall into a sense of peace and relaxation.
To create a feeling of heaviness, put a stack of heavy blankets on the appropriate part of the body, and when you are at the beach, bury yourself in the sand and remember the sensations that will accompany it.
To memorize the sensation of warmth, the right part of the body should be heated in reality. To do this, you can use a warm bath, an electric heater, a heating pad or the heat from a fire.
The method of memorizing sensations should be tried once or twice, after which you can go directly to relaxation exercises and self-hypnosis.
Self-hypnosis is more than just words. You need to visualize them as vividly as possible, using as many senses as possible (sight, hearing, touch, emotions, etc.).
Self-hypnosis must be in a positive manner. For example, if you want to induce a state of peace and tranquility, the verbal formulas should be: “I am getting calmer and calmer” or “I feel peaceful”. Simultaneously with the repeating of these words it is necessary to imagine yourself absolutely calm, being in some pleasant, peaceful environment. You should not say something like “I am not nervous.” This will cause your subconscious mind to visualize yourself in a stressful situation rather than in a peaceful environment. The subconscious mind is only able to pick up on the most important word in the phrase. In this case, this word will be “nervous”, and you will involuntarily emphasize your attention on it. If you say the phrase “I am calming down”, the main word in it will be “calm”.
Self-hypnosis should be done passively, i.e. conscious effort should be avoided. This behavior is called effortless concentration. Nervousness is usually the result of the mind continuously jumping from one subject of thought to another. When you concentrate on just one thought, no matter how minor, the mind is calmed down.
When giving yourself verbal suggestions, you should visualize the circumstances in which the desired effects usually occur. For example, if you suggest to yourself, “My right hand is getting warmer”, you should imagine your right hand being warmed by the rays of the summer sun, or lying in a bath of pleasantly warm water, or receiving warmth from a nearby fire. On the contrary, when suggesting a feeling of coldness, you can imagine that you are holding a snowball in your hand. What exactly will be the mental image, depends only on you, but when you choose a particular image for any suggestion, it should be used in the future constantly. You should not be split between a warm bath and a bonfire.
The flow of mental images should be steady and continuous, like a cinematic film. In other words, your imagination should show you something like a movie in which, for example, your hand is lying in a tub of warm water. The more vivid the mental representation, the greater the effect, and the development of the mental representation depends on practice.
Verbal formulas for self-hypnosis should be repeated like a mantra. For example, if you want to cause a sensation of warmth in your right hand, you should suggest it to yourself in this way: “My right hand is warm. My right hand is warm. My right hand is warm...” Each formula should be repeated for one to one and a half minutes before moving on to another part of the body.
At first you must learn to induce the desired sensation in some part of the body, and then you will learn to induce the sensation more and more quickly. In time, the result will be almost instantaneous.
To learn to go into trance well, you need to establish a mental connection with each part of the body. For some people it will seem easy, for others it will be harder, but nevertheless, it is quite possible for everyone to achieve it. To establish this connection, do the following exercise. Close your eyes and mentally imagine your right hand. As fully as possible note in your mind all the sensations you feel in your right hand. If it is difficult for you to establish a mental connection in this way, try another way: keeping your eyes closed, touch your right hand with your left hand. Stroke it, noting all the sensations that arise. After that, remove your left hand, while continuing to note all the sensations remaining from the touch. Thus, without noticing it, you establish a real mental contact with your right hand. At the same time, this exercise is a good training of imagination and mental visualization.
When you give yourself a suggestion, simply observe the effect it has on your body. Help yourself, don't resist the suggestion and allow it to have the desired effect.
To become familiar with the sensations that you will mentally induce in yourself, you must first experience them physically. Later you will be able to recollect them in your memory and the results of the suggestion will appear much faster.
In order to experience physical relaxation, you must first tense the muscles and listen to the sensations that arise. Then relax those muscles and allow the mind to fall into a sense of peace and relaxation.
To create a feeling of heaviness, put a stack of heavy blankets on the appropriate part of the body, and when you are at the beach, bury yourself in the sand and remember the sensations that will accompany it.
To memorize the sensation of warmth, the right part of the body should be heated in reality. To do this, you can use a warm bath, an electric heater, a heating pad or the heat from a fire.
The method of memorizing sensations should be tried once or twice, after which you can go directly to relaxation exercises and self-hypnosis.
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Follow Ahamkara on:
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