Self-Hypnosis Week One Notes

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1 Self-Hypnosis Week One Notes A new lesson in our series will be posted each Wednesday evening (USA Dallas time zone) for a period of five weeks) Myths about self-hypnosis 1.) That it is the same experience and looks the same as hetero-hypnosis. 2.) A special feeling occurs in self-hypnosis that you have never experienced before everything that happens in hypnosis happens out of hypnosis. 3.) That self-hypnosis is hard to experience. 4.) Self-hypnosis is not as effective as hetero hypnosis. 5.) Self-hypnosis is different that meditation 6.) Use of CD s or other aids (ie. Metronome) are not really self hypnosis, or are cheating To experience self-hypnosis 1.) Find a sacred or safe place 2.) Devote yourself to practice 3.) Regular schedule 4.) Be still 7 Attitudes of Mindfulness from Jon Kabat-Zinn 1. Non-judging do no harm, curiosity, acceptance (acknowledgement) 2. Patience always trying to get somewhere, do something, make it happen, achieve, driven, cultural expectation of immediate gratification let yourself and let things unfold as they need to

2 3. Beginner s mind curiosity about exploring the nature of your mind, who is seeing? who is thinking? 4. Trust faith in your own deepest experience, not what your mind thinks but in that deeper nonverbal, non-conceptual place of knowing, trust your intentions and wish to be free, to be happy 5. Non-striving no place to go, nothing to do, no one to be not about achievement, it s a way of being, being awake to the actual experience of your life rather than the fantasy world made up by the mind, there is only this moment, a series of moments 6. Acceptance acknowledge the reality of it, it is what it is, be with things as they are, not apathy, not condoning bad things, letting go of story 7. Non-attachment (non clinging) not getting lost in the story, the thinking is not you, the seeing is not you, letting go of resistance to reality, thinking is happening but who is thinking?, thoughts are experiences like clouds or weather moving through the sky, How many times have you imagined an entire awful scenario that didn t actually happen? We do it all the time. It s the awareness that is important not the object of awareness (breath, thought, sensation, event etc )

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4 Self-Hypnosis Week 1 Induction and Trance Utilization Professional Hypnotherapy Script Dr. Richard Nongard, LMFT About the author: Dr. Richard K. Nongard is among the most qualified professionals in the Southwest, and has authored many books, videos and professional educational materials, including hypnosis textbooks. He holds advanced degrees on both counseling and transformational leadership, and has been trained in the USA, Canada and Europe. Dr. Nongard has completed his doctorate in transformational leadership with a concentration in cultural transformation through Bakke Graduate University. BGU is a nationally accredited university, accredited by an accreditor which is recognized by both the United States Department of Education (USDOE) and the Council for Higher Education Accreditation (CHEA). Purpose of the script: This script is a tool for professionals in conducting clinical hypnotherapy sessions. It is meant as a guide and to help you generate treatment ideas and must be adapted to the unique needs of a particular client. It should only be used by certified clinical hypnotists, and should not be shared with others. Copyright: Copyright 2104, by Richard Nongard. Purchasers of this script are licensed to utilize these as a part of client care. This script is not to be distributed to others, posted online or recorded into audio files that will be sold to others. Only the original purchaser is licensed to utilize this hypnosis script. Additional Resources: Hypnosis scripts can be found at and in Richard Nongard s Big Book of Hypnosis Scripts (also available at SubliminalScience.com). Week 1, Self-Hypnosis Practice Session Scripts

5 The purpose of this recording is simple. On a daily basis, between now and our next session I d like you to begin practicing some of the techniques that I discussed in our video. These techniques will help you to become comfortable, simply practicing stillness. Staying present in the moment, and beginning to create from within the ability to change physical experiences, emotional responses, and accessing and utilizing that creative part of the mind. With intention, set aside some time and a place undisturbed, where you turn off the telephone and turn off the computer, to really dedicate to this daily practice. We re going to begin this practice by taking a minute to simply be still - to experience the natural trance state of learning; of quiet, and of setting aside time for yourself. The idea during this minute of silence is for you to focus on your breathing. Breathing in, breathing out. Neither trying to speed up nor slow down the breath. But simply paying attention to the breath. And of course, you notice your mind thinking. This is, after all, what minds do. So many people who are learning self-hypnosis, seem disturbed by the fact that the mind is doing what it s supposed to do when having various thoughts. It should be, of course, of no concern to you that the mind continues to think during this moment of silence. The idea here is to not follow those thoughts. Simply acknowledge those thoughts as thoughts. As what it is that you re thinking at this moment. And use it as an indicator or a cue to return your attention back to the breath. So, go ahead now and close the eyes. Anywhere you re carrying tension of the day simply release that tension. Unclench the jaw, let your shoulders relax. Breathe in and breathe out, focusing on the breath. Now you re doing exactly what you re supposed to be doing; to set aside a minute to simply practice stillness, to practice paying attention to the moment, and using that inquisitive part of the mind to observe your experience. I ll begin timing that one minute right now. And now, with the next breath, let that breath fill your lungs. Let it energize your body for continued learning. Take in another breath, noticing that breath as you inhale and exhale. Now I m going to count from 1 to 3, and as I do, simply become more energized, more aware, and ready for the rest of our lesson. 1

6 2 Opening the eyes, feeling fantastic. Now that was, of course, a very short process in simply practicing stillness. So often, we re busy throughout each and every day and never really set aside time just for the quietness of the mind. To become aware of the various trances, states that we re experiencing the resources within us. And by practicing 1 minute of intentional silence, each and every day, between now and our next lesson, you ll intuitively discover and find the value of this experience. Although in successive lessons, we re going to be focusing on some very specific sills for accomplishing our objectives in self-hypnosis. In this lesson, in this week though you re simply going to be practicing the techniques of bringing yourself into a resource state. A resource state we call hypnosis where you can utilize the trance states we experience. To begin, simply breathe in and breathe out once again. Go ahead and close the eyes now and pay attention to anywhere you re carrying the tension of the day. Unclench the jaw; relax the little tiny muscles in the brow and the eyelids. If you re sitting in a chair, let your hands rest on the arms of the chair or on your lap without being crossed and let your feet rest firmly on the floor below you. If you re lying on the floor or resting on a bed, you can let your arms lay on the ground, next to your body. Let your heels rest comfortably on the floor or the bed in front of you. Pay attention to your breath. By paying attention to the breath, we re drawing our attention to this moment. You re doing absolutely perfect. You re doing exactly what you re supposed to be doing right now to learn the art of trance utilization. Anywhere you notice any remaining tension of the day, just release those places that hold that tension. Let your shoulders relax, you can even let your chin fall towards your chest if you re sitting in a chair. Let any stress and tension that remains simply melt away. Notice, without effort, your breathing has already become more smooth and rhythmic. Your heart rate has slowed and become calm and regular. It s amazing how practicing something this simple, with intention, can begin to focus our attention and allow us to access that place of inner creativity we all possess. You re doing perfect.

7 Now, open your eyes for a moment. Open your eyes. Open them wide. See the light in the room around you. Take in a breath; breathe in, breathe out, and notice something. Notice there s a big difference between your state of awareness, the resources you have, the feelings that you have with the eyes open and being fully alert, versus what you were experiencing just a moment ago; as you allowed your muscles to relax and allowed any stress or tension to simply disappear. It s important in self-hypnosis to begin to really pay attention to the difference between tension and relaxation. Between distraction and focused attention. Between an alert trance and relaxed trance. Now go ahead and close your eyes again. As the hands rest on your lap, or on the ground next to you as you breathe in and breathe out. With each breath, double the sensation of relaxation. What you re doing here is practicing bringing yourself to a resource state of relaxation, openness, creativity, and you re doing wonderful. By accessing this creative part of the mind, we have an ability; and that ability is to create new experiences. Not only emotional or mental, but even physical as well. So, as you focus on your hands, think of the word warmth. Warmth like that which comes from the sun or warmth like that which comes from inside of the body. As you think of the word warmth, focus on your hands, and say to yourself, my hands are warm, my hands are warm. Let yourself notice this sensation of warmth on the back of the hands, on the inside of the hand, and even the fingertips. It might be a slight awareness of warmth, or it may be an incredible feeling of warmth. Either way is OK. You re using that creative part of the mind to create a feeling of warmth in the hands as you relax. As easily as you can create warmth in the hands, you can even create heaviness as well. Say to yourself, My hands are heavy, my hands are heavy and let those hands become heavy. Notice that as you breathe in and breathe out, as the heart rate slows a bit, as the breath continues to be smooth and rhythmic, your entire body can experience a sense of heaviness. Relaxing deeply into the chair, the bed, or the floor, you can actually congratulate yourself. You can congratulate yourself because as you notice your awareness now, you can notice that you ve not only created relaxation, but you ve accessed that part of the mind where your creativity lies; where intuition exists and where new solutions can be experienced. You ve done a great thing so far, right here in our first lesson.

8 By simply taking some time to yourself to be still and open to new learnings. You re even going to let a smile come across your face as you feel good about the place that you ve created right here, and right now. As you continue to breathe in, breathe out, with each number and each breath double that sensation of relaxation Perfect. All the way down now. Completely relaxed. I m going to give you a few moments here to simply observe this state. Observe this state with curiosity; wondering the potential that your mind has for creating new experiences, new states, and being aware of new resources. In fact, over the next few moments as I m silent, allow yourself to associate into a state of learning. Into a state of feeling good about the decision you ve made to master the art of selfhypnosis. Being open to the possibilities of what you can achieve through a dedicated and daily practice of self-hypnosis. Breathing in, breathing out, with each breath relaxing further into that chair, into that floor, allowing yourself to be comfortable and safe and warm. With the next breath, simply let that breath fill your lungs with oxygen. Let the oxygen go through the blood cells of the body oxygenating each and every cell in the body, feeling energized and fantastic from that breath. Breathe in another breath, breathe it in deeply, allowing yourself to feel energetic and excited about the potential for the new learnings. As I count from 1 to 3, be ready in a moment to open your eyes, feeling fantastic and ready for the rest of the day. 1 Paying attention to the breath. 2 Stretching out your muscles that need to be stretched. And 3 Opening the eyes, feeling fantastic, and ready for the rest of the day. The purpose of this short session is to simply help you become familiar with bringing yourself to a point of resource. To a point of focused concentration. To a point of learning. We call these resource states trance utilization, or self-hypnosis.

9 You ve done a fantastic job in your first lesson. Continue to practice to listen to this MP3 each and every day for the next week, and in week number two we ll build on this entry point that we ve created, and begin to make important changes in our life.

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