Fast-track your med­i­ta­tion with self-hyp­no­sis

Have you tried sit­ting qui­etly, ob­serv­ing your breath­ing or con­tem­plat­ing your navel and 30 sec­onds later you start think­ing about work or what’s for din­ner?

Living Now - - Contents - by Ali­son Bur­ton

Would you like to be able to med­i­tate? Would you like to qui­eten your mind and find that in­ner peace? Do you then re­alise that you’re think­ing when you’re sup­posed to be med­i­tat­ing and get frus­trated with your­self?

If you have a busy mind then learn­ing to med­i­tate can be quite chal­leng­ing. It can take time and per­se­ver­ance to mas­ter the art and lots of peo­ple give up try­ing be­cause it feels all too hard. On the other hand, learn­ing self-hyp­no­sis can be sur­pris­ingly quick and, be­lieve it or not, it has all of the ben­e­fits of med­i­ta­tion plus more.

Self-hyp­no­sis is not only a great way to achieve deep re­lax­ation and re­duce stress but it’s a way to be­come skilled at man­ag­ing your thoughts, clear­ing neg­a­tive emo­tions, chang­ing un­wanted habits and cre­at­ing more pos­i­tive be­liefs.

Al­though many peo­ple are a lit­tle wary about al­low­ing some­one to hyp­no­tise them, when you use self­hyp­no­sis you are fully in con­trol. You get to be the hyp­no­tist and the sub­ject all at the same time. You give the hyp­notic sug­ges­tions and create the changes that you choose. It in fact gives you much more con­trol of your mind than you might oth­er­wise have. Self-hyp­no­sis can give you ac­cess to your wis­dom, cre­ativ­ity, in­sight and in­tu­ition.

So how do you hyp­no­tise your­self?

• First, en­sure you won’t be dis­turbed. • Sit com­fort­ably in a chair with your legs un­crossed, feet flat on the floor and your hands rest­ing on your thighs. • With­out tilt­ing your head back, roll your eyes up to­wards the ceil­ing un­til you feel a lit­tle pres­sure in the top of your eyes. • Fo­cus on a real or an imag­i­nary spot

on the ceil­ing and gaze at it lazily. • Take three deep, slow breaths and pay at­ten­tion to your eye­lids. Sim­ply imag­ine that your eye­lids are feel­ing heav­ier with each breath. When you imag­ine some­thing well enough your body ac­tu­ally be­gins to ex­pe­ri­ence it. As you ex­hale the third breath slowly, close your eyes and silently say the words ‘SLEEP NOW’. (They be­come your trig­ger words to go into trance.) • Now count the first five breaths and re­lax the fol­low­ing body zones with each breathe out: 1- re­lax the head and the face, 2- drop your shoul­ders and let the arms go limp, 3- let the chest re­lax, 4- no­tice the hips sink­ing into the chair and 5- let the legs melt. • Imag­ine drift­ing deeper with each

breath and each sound you hear. • When you’re very re­laxed, imag­ine your eye­lids are so heavy they don’t want to open. Make an at­tempt to open them and you may find they re­sist. Stop try­ing, re­lax and go deeper. • Now sim­ply en­joy the peace and

tran­quil­ity of your in­ner mind. • You can fo­cus on a peace­ful im­age like a beau­ti­ful place in na­ture, a heal­ing room or float­ing on a cloud. Or you can re­peat an af­fir­ma­tion like, “I al­ways make wise choices with food.” You can fo­cus on a goal and the won­der­ful feel­ing of hav­ing achieved it or ask a ques­tion and wait for the an­swer. • Af­ter five min­utes re­turn to full aware­ness by count­ing back­ward silently from five to one and open­ing your eyes. You can ini­tially ask some­one to slowly read these in­struc­tions, or you can record them in your own voice. Once you’re fa­mil­iar with the process, you can do it at any time with­out guid­ance. En­joy!

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