The following self-hypnosis techniques are two methods I often use, one is simple, the other is more complicated and advanced, but it can be used in noisy environment. I once used these skills to make myself fall asleep on a bumpy and noisy bus, and taught them to a friend of mine who claimed to have forgotten what to remember, so that he could improve his concentration and memory when studying. Finally, he successfully passed the impossible exam.
I have modified these two methods to make them unforgettable. You just need to remember two sentence templates that I designed for hypnosis, and you will fully master these two methods.
The content is divided into two chapters, a skill chapter and a note chapter.
Skill article
The first skill, the "repeater" gradual muscle relaxation method.
Gradually relaxing is a more "bad street" method. In addition to hypnosis, you can also see it or its variants in medicine, meditation, mindfulness and other fields. Although it is a "rotten street", on the other hand, it also proves its universality and ease of use. I made a simple modification to this method to make it more convenient for people without hypnosis foundation. This method is called "repeater" progressive muscle relaxation method. Let me briefly introduce how to use it.
① Operation steps
According to the body structure from top to bottom, try to subdivide it as much as possible, and it is recommended to relax each part separately. For example, the order from top to bottom can be the top of the head, forehead, eyes, cheeks, mouth, neck … calves, soles of feet, toes and so on.
② Introduction
The following are instructions. You only need to meditate when you do it.
First close your eyes, take three deep breaths, and then guide from head to toe.
"Next, I want to relax my scalp. I can completely relax my scalp. At the same time, I can allow myself to experience the energy of A. "
Pause and feel the scalp 1-2s, and then continue to walk down.
"Next, I want to relax my eyes. I can completely relax my eyes. At the same time, I can allow myself to experience the energy of A. "
Pause and feel your eyes 1-2s, and then go on.
"Next, I want to relax my XX. I can completely relax my XX. At the same time, I can allow myself to experience the energy of A. "
Pause and feel XX 1-2s, and then move on.
"Next, I want to relax my toes. I can completely relax my toes. At the same time, I can allow myself to experience the energy of A. "
Generally speaking, after relaxing to the toes, a simple self-hypnosis instruction is completed. You can loop this guidance process once or twice, and all sentences are the same. What is introduced above is how to guide self-hypnosis, how to give yourself positive hints, and what is A. I will introduce them together in my notes.
The second skill, sensory experience method.
This technology comes from the wife of Milton Erickson, the father of modern hypnosis, and is recorded in the book Supernatural-the Highest State of Hypnosis. There is no skill name in the book. This name was later chosen by me according to the characteristics of my skills.
The use of this technique is not limited by the scene, and it is not necessary to find a quiet, comfortable and undisturbed space to do it. You can hypnotize yourself anytime and anywhere if you want.
People usually think that people have five senses, namely, touch, taste, hearing, sight and smell. If we simply understand the procedure of hypnosis introduction as the process of information loading, then basically all hypnosis induction is completed through one or more sensory experiences. "Sensory experience method" mainly uses the three most commonly used sensory experiences in hypnosis induction: vision, touch and hearing, and designs self-hypnosis guidance language in combination with the current environment.
The advantage of this technology over other self-hypnosis technologies is that these sensory experiences are real at present, which are what you see and hear, not imagined. Other self-hypnosis techniques, such as stairs, situational imagination, etc. , especially depends on the user's good imagination and perception, as well as comfortable mood and quiet environment, while people with poor imagination or in noisy environment are usually difficult to have a good experience. Let me briefly introduce how to use the sensory experience method.
① Operation steps
Observe your surroundings and simply remember your surroundings. Then close your eyes and use your observation to complete the visual memory, auditory pan-auditory and tactile perception of the present. Do three rounds altogether, five times in the first round, four times in the second round and three times in the third round.
② Introduction
For example, if you are in the office now, you can close your eyes, then pretend that you have opened your mind's eyes, and then describe your present scene in your mind.
first inning
Do five visual memories first, and add one sentence to the last visual memory.
"Now I can pretend to see the computer in the office."
Pause 1-2s and imagine the computer.
"Now I can pretend to see the desk in the office."
Pause 1-2s, and imagine the table.
……
"Now I can pretend to see the ceiling of the office, and at the same time I can feel a great energy for myself."
Pause 1-2s and imagine the ceiling.
Finish five visual memories, then describe five auditory extensive hearing, and add one sentence to the last auditory description.
"Now I can hear the keyboard tapping in the office."
"Now I can hear the car outside the window."
……
"Now I can hear my breathing, and at the same time I can let myself feel an energy."
Complete five auditory descriptions, then describe five moments of tactile perception, and add one sentence to the last tactile description.
"Now I can feel my feet on the ground."
"Now I can feel the contact between my feet and my shoes."
……
"Now I can feel the touch of my hands and clothes, and I can let myself feel an energy."
Second round
This time do four visual memories, four auditory sounds, four tactile senses, and add one sentence to the last description. In addition, the experience of seeing, listening and touching this time can be the same as or different from the first round, which is not necessary.
Third round
This time, I will describe the three experiences of seeing, listening and touching, but the numbers are different.
After three rounds, a complete self-hypnosis guide is completed. The following are precautions!
Matters needing attention
1.？ Q: How does self-hypnosis set hints for yourself to help you become better?
A: There are three principles: First, don't embarrass yourself, and strive for one step at a time. It is almost impossible for a high school student to be the last in the class in the next exam and then hint to himself that I will be the first in the class in the next exam. Hypnosis is not everything. Eating it will get immediate results and take a long time. Second, replace negative words with positive words. If a person is anxious, the hint to himself is "I don't want to be anxious anymore", which will often aggravate his anxiety, because he has been reminding himself of anxiety. Just like a person who is afraid of heights, the more he goes bungee jumping, the more he reminds himself not to be afraid. People who are really not afraid will never think of being afraid of this incident. Get ready for safety measures, lean forward and jump. Therefore, a person with low self-esteem, poor grades and anxiety can use confidence, concentration, calmness and so on when setting hints. Third, the suggestion is simple and repetitive, and the self-hypnosis suggestion is simple in one or two sentences, and there is no need for a long speech. Just like the simpler the advertising language, the more brainwashed it is. You may not know what melatonin contains, but you must know what the next sentence is: "No gifts this year."
2.？ Q: What does "I can make myself feel the energy of A" mean? What is a?
A: This sentence is actually a "template prompt" that I give you, so that when you do self-hypnosis, you can set the prompt directly with my template according to your own needs. A is the state you want to achieve. After completing a process with my template, the complete hypnosis guidance is completed, and there is no need to give yourself some other hints.
Say "a" first. A is usually a noun that can't be put in the basket. For example, I can let myself feel energy (self-confidence, concentration, calmness), instead of apples, watermelons and other nouns that can be put in the basket. You can set your own words according to the state you want to achieve.
Say "allow yourself" first, which is a permission hint in hypnosis. Why is it "I can allow myself to feel" instead of "I want to feel"? Because what I want in life, what my relatives and parents want me to do, we have enough. If I can do anything simply by doing what I want to do, then there are not so many talented "losers" in this world.
Another meaning of "permission" is that now you can allow yourself to experience the desired state, but you also have the right to choose not to allow it! In life, we have a lot of pressure from society or family, so we should leave some choices for ourselves in hypnosis.
3. Q: What should I do if I fall asleep during self-hypnosis?
A: If it's done before going to bed at night, that's good. I will sleep till dawn. If you find that you can't finish it every time and always fall asleep in the middle, you can choose to do it standing or don't let yourself sit and lie too comfortably. In addition, it also shows that you basically don't have to be troubled by insomnia in your life. Do self-hypnosis when you can't sleep.
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If you have any gains or problems in practicing self-hypnosis, please feel free to share with me!