Self-hypnosis is a method of focusing thoughts on a certain purpose through self-suggestion. There are many methods of self-hypnosis, such as "yoga practice" in India, "meditation view" in Buddhism, "gradual relaxation" in western Europe and "internal qigong" in China. These are all ways to achieve hypnosis through self-suggestion. This paper introduces a method of relaxation and meditation in yoga practice:
"Take off your coat and shoes, take off your belt and tie. If you have glasses, please take them off and lie straight on the mattress on the bed. Raise your arm until it hits your head. Straighten your feet and try to strengthen your whole body. Then, quickly put your hands on your sides and relax. Close your eyes, focus on your toes first, and then let them relax. Imagine that your feet, knees and thighs are comfortably soaked in water, so that all your 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. So you can't feel your weight. 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 the body, you will soon fall asleep.
What is self-hypnosis?
The so-called hypnosis, generally believed, refers to the hypnotist or doctor's sleep state caused by stimulating people's vision, hearing, touch and other methods under completely voluntary circumstances. This kind of sleep state is different from ordinary sleep, which is equivalent to a dreamy state or a trance state, but it 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 will affect the subject's behavior and feelings, so as to achieve the purpose of adjusting physical function, relaxing mood 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 like focusing on something. For example, Fred H. Franco, a hypnotist at Harvard Medical School, said: Hypnosis only gathers people's scattered energy and thoughts, not in a coma or sleep, but like when you are absorbed in a job or reading a novel, it is almost impossible to hear what others say to you.
You can also use self-hypnosis 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, as well as a clear attitude and motivation, he can learn to hypnotize himself." The method of self-hypnosis can be carried out according to the audio tape, or it can be practiced step by step according to the hypnosis course.
How does the process of hypnosis work?
(1) Induction: Induction is actually equivalent to a relaxing and quiet process. You can choose a quiet room with dim and soft light, 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, try to hold your breath, make your whole body muscles tense, especially your hands, then exhale slowly and relax your whole body muscles gradually. Repeat this several times. Count down slowly from 300. If you forget halfway, you can start from the beginning or count down from any number. When counting, relax your foot muscles until your feet are weak and almost unconscious, and then relax your ankles, calves, thighs, hips, abdomen, chest, hands, forearms, elbows, shoulders, neck and face from your feet. At this time, your upper eyelid droops as much as possible and closes gradually, and your head can also lean forward and droop gently.
(2) Deepening: Deepening refers to 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 be taken 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 taking a shower in the drizzle, with beads of rain pouring down from the top of your head and your body gradually floating, as if you were in a wonderful fairyland.
(3) Instruction: Instruction is to repeat a sentence in order to achieve a certain purpose, or to warn yourself of something that 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 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 I will eat more. In this way, I will keep a good figure and full of energy ... "Some people abroad bought self-hypnosis tapes 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 thought it was delicious, they were full after eating only half the usual amount, and there was a feeling that they had never had before, which was considered to be hypnotic. Some people insist on doing self-hypnosis twice a day for several weeks. As a result, when they relax into silence, they can leave such instructions to themselves: I am in a quiet, comfortable and elegant environment, where all the troubles and worries will not bother me. I will have a beautiful sleep, sleep so soundly, and when I wake up, all the fatigue and pain will disappear. From then on, I will never be troubled by insomnia or panic in my dreams.
(4) Awakening: Awakening is waking up from a trance. Although it is not too difficult for ordinary people to recover from trance, experts remind people that they should figure out how to recover from hypnosis from the beginning. You can use tapes for hypnosis, guidance and resuscitation, or prepare an alarm clock or timer in advance to avoid falling into "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 becomes clearer and clearer; When I count to five, I can open my eyes and recover.
The above steps may not be ideal in the initial practice, but as long as you persist patiently and practice a few times more, you can achieve the expected results.
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A young girl, Xiao Gan, walked into the consulting room. I sat her down and asked her to fill in the basic information of the case, including name, address, contact information, family profile, education, work status, reasons for seeking medical treatment, hypnosis experience and so on.
Query and resolution stage
After filling it out, then we will enter the stage of questioning and solving doubts. I will talk to her for a while to understand her needs and collect more information about the problems that plague her.
Xiao Gan is 25 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 dating for two years and has a stable relationship. Her body is very healthy. Everything is fine except the monthly menstrual pain, and she has no habit of taking medicine.
Her parents divorced early, her mother remarried when she was ten years old, and her stepfather loved her very much. She also likes her stepfather very much. The reason why she came to me was that she was curious about past lives.
Although many people come to me for past life hypnosis, I think these people may not just come for past life hypnosis. Even if his psychological subjectivity is so certain, I will assume that there is a driving force in his heart that he can't perceive, which is the real reason for bringing him to the psychological counseling room.
Xiao Gan is interested in spiritual practice. In her conversation, she casually mentioned that she recently participated in a spiritual activity and cried inexplicably during the process. She can't find the reason, and the activity instructor doesn't know what to do. Since that activity, she has had two experiences that the whole person was suddenly overwhelmed by negative emotions. She just feels lifeless, and it's boring to live. It's better to die. 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 am very clear when I hear this. Xiao Gan is a typical case. She sent a distress signal internally, and then used her previous hypnosis as an excuse to buffer her anxiety and convince herself to ask for help. At this time, I didn't say anything, so I shifted the topic to her hypnosis experience and existing knowledge. She has never been hypnotized before, but she saw me demonstrate hypnotherapy on TV, so she came to me.
I know that her knowledge of hypnosis is almost blank, so I spent five minutes explaining the basic principle of hypnosis and letting her know what will happen after she is hypnotized. At this moment, she asked, "May I record? It turned out that she was afraid of forgetting what she said during hypnosis, so she brought a walkman to record.
I told her it 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 she will not only remember the whole process, but also wake up as long as she blinks if she wants to end hypnosis at any time.
Induction stage
Then I gave her a hypnotic sensitivity test and found that she was the one who could reach the fifth stage of hypnosis. Please refer to the next section for detailed hypnotic sensitivity test methods. Then I let her lie on the treatment bed, let her adapt to the bed and pillow, and let her cover with a thin quilt. She said the treatment bed was comfortable to lie down on. I asked her if she was ready. She smiled and prepared to hypnotize.
The following are my usual words of gradually relaxing and inducing hypnosis. I will use a steady, deep voice, and I will be in a very quiet alpha brain wave state 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, let your mind scan slowly from head to toe like a scanner, and relax wherever your mind scans.
From then on, you find that your heart has become very calm, as if you have entered another wonderful world, far 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 have to 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. Air enters your body from your nose, flows through your nose and throat along the trachea, then enters your lungs and then penetrates into your blood. These wonderful oxygen are delivered to every part and cell of your body through blood circulation, which makes 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 are far away from you.
Every time you take a deep breath, you will enter a deeper, more relaxed and more comfortable situation.
Watch your breath. When you concentrate on breathing, feel the air circulating in your body and feel the oxygen entering every cell of your body, and your body will automatically carry out the process of replenishing energy. The more you can concentrate on your breathing, the healthier and more comfortable your body will be.
From now on, continue to take a deep breath. While you take a deep breath, listen to my instruction. Naturally, don't think about anything, don't think about anything. As long as you follow my instructions, you will soon enter a very deep and comfortable hypnotic state.
Now, pay attention to the top of your head, relax your scalp ... relax your skull. ...
Pay attention to the eyebrows, relax the muscles near the eyebrows … relax the muscles near the ears …
Relax the muscles near the cheeks … relax the muscles of the chin … relax the neck …
Relax your shoulders ... your shoulders are usually under great tension and pressure, and now they are all released.
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 …
Relax your abdominal muscles completely, effortlessly, and then your breathing will be deeper and easier. ...
Relax your left leg … relax your right leg …
Keep breathing deeply. Every time you breathe, you will feel more relaxed and comfortable. ...
At this point, I observed that Xiao Gan's face became very calm, her breathing became slight, 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?" Xiao Gan said slowly and feebly, "I feel relaxed and comfortable. 」
This is a clear 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 Xiao Gan hasn't reached a mild hypnotic state, I may guide her to relax again, or use other induction methods to ensure that she enters a hypnotic state.
Deepening stage
If the imagination of a case is good, the methods of going downstairs, taking the elevator and crossing the tunnel are all good deepening skills. If the imagination is average, you might as well use the method of lowering your arm and counting instead. From the hypnosis sensitivity test just now, I found that Xiao Gan's imagination is very rich, so I decided to use the stairs method with a long history and good effect.
Now imagine you are standing on the stairs, ready to go downstairs. This staircase has ten steps. I will guide you step by step. Every step, 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 go into unconsciousness, remember many important memories, get a lot of help and know yourself better.
Now go down to the first step and relax your body and mind more.
Continue to the second step, and you feel that your mind is getting quieter and quieter.
Go on to the third step. You like the feeling of relaxation.
Continue to the fourth step, your breathing will be smoother, and you will breathe in a very comfortable feeling every time you inhale.
Continue to step five ... you are getting deeper and deeper into your subconscious.
Continue to the sixth step, the whole body enters a very comfortable state, as if all the pressure and constraints have disappeared.
Go down to the seventh step ... you like the relaxed and comfortable feeling now.
Continue down to the eighth step, you will go deeper and deeper into the subconscious mind, and enter a feeling of returning to your spiritual hometown, full of security and tranquility.
Continue to step 9, and you will soon reach a hypnotic state of deep relaxation.
Continue to step 10, savor and feel, and enjoy deep relaxation ... you are going to the basement ... to explore your heart. ...
When using the method of going down stairs, we must first make sure that the case has no pre-existing fear of the basement, because some people have bad emotional connection with darkness and underground. If the hypnotist uses it rashly, it will only produce meaningless resistance, making the case more difficult to be hypnotized.
Treatment stage
When Xiao Gan went into the basement, she told me in a low voice that she had entered a group full of soft white light. Her mood was very quiet, as if she had never been so relaxed and happy, so I gave her three minutes to enjoy the taste of this source of inner happiness.
Three minutes later, I guided her and said, "Now I count from one to ten slowly. When I count to ten, your subconscious will automatically lead you back to a certain time in the past, an event that has a key impact on you, perhaps your past life, perhaps your childhood, perhaps the latest time. In short, your subconscious will automatically guide you. When I count to ten, whatever you see and think, please say it like a reporter's live broadcast. After you say it, you will feel in a good mood and a lot of negative emotions will be released. 」
Then I slowly counted from one to ten and watched her expression change.
When I count to ten, her eyes suddenly turn, which usually means that the subconscious begins to provide information, and the other person's inner vision works, seeing some images, and sometimes reliving the past.
Soon, her tears overflowed from her eyes, her nose turned red, showing a sad look, and then she began to choke. At first, she was a little reserved. At this moment, I said softly, "Good, this is a good thing. Let your inner emotions show. So, after a while, it escalated from SOB to SOB.
I kept silent, observed quietly, and decided not to do anything for the time being to see how much her emotions could be released spontaneously. Soon, the sobbing escalated into wailing again, and the whole consulting room was shaken by the explosion-like crying. In this case, I used to worry that my neighbors were bored by crying and bombing, and collectively pulled white bars to protest. Since I installed soundproof doors and windows in the counseling room, I dare to make the case cry happily.
I know that under the automatic guidance of the subconscious mind, Xiao Gan found the trauma that has been dusty for many years. Now she needs a little time to release her emotions. Moreover, crying under hypnosis itself is a very effective treatment method, so it has been going well so far. When the crying ended and gradually turned into intermittent sobs, I asked her, "What happened just now? 」
She told me with tears in her eyes that when she was five years old, one day her mother went out and wanted to follow her. Her mother didn't know why she didn't follow her, and strictly asked her to stay at home and not to run out.
In this way, she stayed at home alone, crying all the time, sleeping when she was tired, and worrying about whether her mother would abandon her and never come back. Finally, in the evening, my mother came back and started cooking, without comforting her, as if nothing had happened.
It has been nearly 20 years since she thought about it. She was surprised that she cried so bitterly just now, and felt that it was so clear and vivid, and the emotion was so intense that it was incredible.
I used the expressive power of an adult to guide her back to five years old. When her mother came back in the evening, I said to her, "Mom, I'm so sad and scared. It feels like the end of the world. If you don't come back, I will become an orphan. " Mom, don't leave me in the future. If you can't take me with you, tell me why, will you? 」
I asked her what her mother said after listening to this passage. She said that after listening, her mother hugged her and apologized to her, saying, "Mom loves you very much. Please forgive her. I will definitely do as you say in the future. " Then mother and daughter embraced for a long time.
Then, I led her through the incident again, and this time she was able to see the whole process with a calm and detached attitude. Now it seems to her that it is just a neutral memory. At this time, it's almost time, and it's time to end hypnotherapy.
Relieve hypnosis
Because Xiao Gan likes spiritual practice, I will add images such as crystal ball and energy to the guiding speech, especially since she has just made great efforts to cry, so in addition to the general hypnosis speech, I also specially presented a program to supplement energy.
Okay, now, we're going to end hypnosis. Only in the process of hypnosis, what you experienced and felt will be clearly remembered in your mind, and you can recall it at any time, which will be greatly inspired and helped.
The next time you are hypnotized, you will easily enter a hypnotic state, or even enter a deeper and better hypnotic state, and you will gain a lot. Now, you begin to feel that you are floating, slowly floating, your body is floating, floating, floating, floating in a very high sky, and your whole body is relaxed and comfortable. ...
Now, take a deep breath. In front of your eyes, a huge crystal ball appeared. This crystal ball is clear, transparent and beautiful, emitting soft and comfortable energy to surround you. The crystal ball constantly replenishes you with endless energy. ...
Take a deep breath. You are like a rechargeable battery, absorbing endless energy from a crystal ball to make your energy more and more vigorous. ...
Now, take a deep breath and fully absorb the energy of the crystal ball. Your body will be healthier and healthier, your mind will be more and more calm and serene, you will face everything more and more confidently, and you have the ability to do anything you want ... Remember! You will get better every day.
Now, when I count from ten to one, you will open your eyes, return to the real world and return to normal, and then you will be completely awake and feel comfortable.
Ten, wake up slowly, and feel comfortable.
Nine, more and more sober.
Eight, slowly restore the normal feeling of the body.
Seven, more and more awake.
Sixth, inner peace and tranquility.
Fifth, more and more sober.
Fourth, I feel full of energy.
Third, more and more awake.
Second, I'm about to wake up, and it feels great!
First of all, open your eyes, rub your eyes, rub your ears, wipe your face, take a deep breath and let your body move. You're wide awake.