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Self hypnosis is usually thought of as a person listening to an audio tape,
mp3, or other mass-produced media, intended to induce a willingness to
absorb suggestions centered around a specific topic such as weight loss,
stop smoking, etc. Unfortunately, this kind of hypnosis is generally
prepared by someone who has never met the person being hypnotized, often
presenting unwanted, even unpleasant imagery and suggestions. For example,
if you sunburn easily, that last thing you want to hear about is a slow walk
on a sunny beach. In this case, the "self" in self hypnosis simply means
that you listen to it by yourself! A true self hypnosis would necessarily be
designed and created by the very person who will ultimately use and benefit
from it. Unlike the mass-produced hypnosis, this hypnosis is made for the
exact purpose the person wishes, including the precise words and phrases
that mean the most to that particular person. The true self hypnosis is thus
crafted by the person to suit his or her own needs. The benefits derived
could only be accomplished with such a personal, one-of-a-kind hypnosis. In
this case, the "self" in self hypnosis really does mean that you are
hypnotized by yourself! Custom Hypnosis Scripts The form of hypnosis in this
discussion entails the use of the spoken word. There are other forms - drug
induced, fixation of sensory attention, etc. But for our purpose, let us
confine ourselves to the spoken word, which is by far the most popular of
modern methods. The hypnosis, therefore, requires the composition of what
will be recited to the person, otherwise known as a script. It has been
shown in the literature that the choice of words included in the hypnosis
script can have a profound effect on its success in conveying the beneficial
ideas to the user. Even if it is written using widely accepted grammar, and
just the right jargon to reflect society's opinions on the topic of the
hypnosis, this does not guarantee that those words will have any powerful
meaning for the person being hypnotized. It must be meaningful to the user,
even if to no one else. A fabricated nonsense word fitting no frame of
reference to the rest of the world, may be just the thing for the person who
made up the word and knows just what it means. This is one of the great
advantages of the custom hypnosis script. Particular people, familiar
objects, events, routines, etc. peculiar to the person (and possibly no one
else) are probably the most effective words to use. Always keep in mind that
the aim of the script is to create a supremely meaningful experience for the
person from start to finish. Therefore, all elements of the script should be
to the taste, vocabulary, and possess a complete resonance with the beliefs
of the individual using the hypnosis. As in the sunburn example above, if
the imagery is objectionable to the person, it will probably be at that
point in the script that the person "turns off" to t hypnosis experience.
Likewise, if an objectionable behvioral idea is presented, that idea will
either not be acted upon, or may even have some unwanted collateral effect,
worsening the sitiuation. However, if the person to be hypnotized can truly
say something like, "I wish I could think about this topic using the ideas
contained in this hypnosis script.", we would have every reason to
anticipate success. Though there is such a thing as "brainwashing", forcing
the commission of behaviors and accepting concepts against the will of the
person, it is not self hypnosis. In self hypnosis, the user must want to be
hypnotized, and must want the ideas presented in the hypnosis, as well.
Having extolled the virtues of custom wording in hypnosis, we may now move
on to the common elements found in many hypnosis scripts, regardless of
wording. They may be termed in this way: stillness of the physical body; the
imagination gateway; suggestion ideation; return to ordinary consciousness.
The Hypnosis Script Elements: Stillness of the Physical Body Since hypnotic
induction depends on the mind concentrating on an "inner reality",
stimulation to the physical body should be at a minimum. Many scripts begin
with instructions to relax the various muscles, moving from one group to
another. This is called progressive relaxation. However you want to
accomplish this "stillness" is your option. The body function of breathing
is, of course, one movement that can't be stopped and so it may be used as
part of the relaxation, with instructions for slow and rhythmic breathing.
Truly, the simple act of giving one's self permission to be still and quiet
may suffice, and prove quite enjoyable to those who lead generally hectic
lives. The Imagination Gateway This next portion of the hypnosis script is
essential, as it provides the entry point into one's inner reality. When the
person is engrossed in the imagination and dissociated from the
surroundings, the person becomes more suggestible. This is the goal of
hypnotic induction, to raise the level of suggestibility. Imagination is not
limited to the laws of the physical universe. You may imagine any place,
anywhere. Usually, though not necessarily, it is a place where you will feel
comfortable and want to return to often. As you construct your scenario, be
sure to include all of the five senses, plus movement (or the lack of it).
Mention them in the context of the place you are creating and as you touch
upon them all, you will find that you have created a rather complete
experience. Remember, this need not be the relaxing lakeside or stroll on
the beach that one might expect, unless you want it to be. It all depends on
your own free flowing imagination. This is the ultimate in freedom!
Suggestion Ideation Once you are thoroughly surrounded by your imagined
place, it is time to give yourself the ideas you want/need. Though the whole
thing takes place within your own mind, we can still call these ideas
suggestions because you will hear them spoken to you, even if they are of
your own invention. There has been much written about how to word a
suggestion - keep it positive and direct, etc. In this case, all it has to
be is meaningful to you. It doesn't matter if you use negativity, double
negatives, or negative numbers, so long as it makes good sense to you.
Suggestions may be thought of as falling into one of two categories:
philosophical and behavioral. The philosophical variety would consist of
those ideas that form the reasoning behind something that we do or feel, the
why. For example, a stop smoking hypnosis may delve into the rationale for
quitting - my family is important to me and needs me to be healthy; It is
better to live a long life than a short one, etc. The behvioral suggestions
would give direct instruction regarding what to feel, or what to do. To
continue the smoking example - cigarettes taste like burning garbage and are
abhorrent to me. It may seem unecessary, even artificial to categorize ideas
in this way. If it seems so to you, then it is unnecessary. In truth, it is
best to write any suggestion that you desire. There is one more type of
suggestion worth mentioning. On occasion, it may be useful to trigger some
sort of behavior or emotion at the mention of a particular word, or the
sight of a particular person, thing, or even imagining a particular symbol..
For example, to combat anxiety, the suggestion might be, "when I say the
word 'playful' to myself I will instantly regain my composure and will
calmly face the challenges before me." Picturing a symbolic object or person
may also be very effective for this purpose. Symbols in themselves have a
powerfully hypnotic connection to non-conscious thinking. For more about the
non-conscious, please see the article, "What's Hard to Find, but Always With
You?" at http://www.hypnosoft.com.
Closing Your Hypnosis Script After making the suggestions, it is time to
wind down the hypnosis and return to ordinary thinking. You may want to
extend the pleasure of relaxation, giving yourself some time to rest. If the
hypnosis is to be used just before sleep, you may wish to give yourself
instructions on how you want to fall asleep and what time you want to
awaken. For other types of hypnosis, you will want to give the instruction
to awaken. Many scripts use backward counting to give the mind a chance to
prepare for the return. For example, "you will hear counting, moving
backward from three to one. When you reach one, you will awaken and return
to your ordinary thinking. Three...two...one. You are awake." Recording Your
Hypnosis Script When your script is complete, you will want to record it on
a cassette tape, computer file, or other medium. Some people like to have
music playing in the backgound. Many do not, finding it a distraction. Also,
some people like to look at something hypnotic while listening to their
hypnosis. Such pictures are available at
http://www.geocities.com/hypnosis_self_hypnosis.
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