5
The Direct Language Method
This method employs direct specific language to
command you to have certain experiences. For example you may say my
eyelids feel heavy and as I experience this heaviness they will want to close.
6
Using Dreams
With this method you would firstly apply another
method to help you into your trance state. Then you guide yourself towards
a dream, a dream in which you may solve a problem, make a discovery or uncover
useful information.
7
Erickson Handshake
To start this technique you extend your hand in
preparation for a handshake. You can choose your left hand or your right
hand to extend and leave your hand and the arm attached to it suspended there.
As you focus on your arm you can be diverted only
to notice the relaxation and other sensations in parts of your body. This
may correspond with your arm moving towards your face or totally relaxing into
your lap, but only as quickly as you can go into trance.
The technique is named after Dr Milton Erickson,
who popularised the technique.
8
With Music
You will select a piece of music that has special
qualities for you. Maybe you feel calm, engrossed or absorbed.
After this music has started you use the
assistance of another technique to help you to the appropriate trance state.
You will utilise the music to take you towards your goals.
9
Deepening
This method employs the benefits of fractionation
so that each time you go into trance you go a little deeper each time.
After someone goes into trance they come out of it so that when they enter
trance again it can be at a deeper level.
10. 10
Other
There can be as many varieties as we are prepared
to prepare. These nine techniques provide a great basis for putting
ourselves into trance and for experiencing the feelings of trance and other
sensations and of experiencing time distortion and above all of experiencing the
benefits of achieving our goals with the aid of appropriate suggestions.
While these 9 techniques are a useful and valuable
starting point – that is all they are. The seed to grow other techniques,
techniques that may be even more appropriate, useful and successful for us.
How to tell if you are in a
state of self hypnosis
The three
key clues for the achievement of self hypnosis:
1
Achieving feeling of relaxation
2
Achieving suggested physical
changes
3
Experiencing time distortion
1. 1
Achieving feeling of relaxation
A
significant clue to self hypnosis is the achievement of a feeling of relaxation.
This could involve physical feelings of relaxation (such as lowering heart rate,
slower breathing or feeling in muscles, mental feelings, more focus of
thoughts).
2. 2 Achieving
suggested physical changes
As you
begin to notice the suggested physical changes taking place your confidence that
you are achieving the benefits of self hypnosis will increase. These
physical changes could be related to feelings of weight or temperature in
various parts of the body.
3. 3
Experiencing time distortion
“Time
distortion is a signal of a hypnotic state” (p48, Alman & Lambrou,
Self-Hypnosis). If your session of self hypnosis took considerable longer
(or shorter) than you expected to, you have experienced the distortion.
A further
clue to self hypnosis is how you feel after your trance and long term clue is
the actual achievement of the goals you have set for yourself in self hypnosis.
A Mantra
A
mantra is a word or phrase that you will repeat to yourself to help you maintain
an internal focus – especially with the purpose of changing your state of
consciousness. Porter distinguishes between a word or phrase repeated vocally
(which makes it chanting) and sub-vocally. He goes on to point out that
“as in many meditative exercises, the goal is to repeat the mantra and do
nothing else, training yourself to focus your awareness” (p52,
Alman &
Lambrou, Self-Hypnosis)
Using a mantra for better
suggestions?
Alman & Lambrou indicate that a mantra is a mechanism for change. They
provide a number of examples of how trance mantra can be used to achieve change.
They give a sample midday mantra of
“relaxed and confident, what did I learn form this morning, relaxed and
confident, what did I learn from this morning” and of an evening trance
mantra “breath and let go, breath and let go”.
A
mantra is a point of focus. You can lack focus and be bombarded by
thoughts, all of which are not necessarily useful. Alternatively, you can
choose to focus on something that is useful. This something useful will be
in your mantra.
To
achieve change with the assistance of your mantra you will first determine what
change you desire, then develop a mantra that will enable you to focus on what
you need to achieve the change. You may also give consideration as to when
is the most appropriate time to use your mantra. Though this may only come
with experience.
By
way of example a person who would like better sleep may choose a mantra of
“I get to sleep easily and I sleep soundly”. The power of this mantra can
be increased by “using your imagery to see the words, sense the colors, breathe
the words in and keep your focus on your trance mantra” (p13, Alman & Lambrou,
Self-Hypnosis)
A Posthypnotic suggestion
A
posthypnotic suggestion is a suggestion that you give yourself while under
hypnosis to carry out while you are out of trance. The cue is the event
which will trigger the suggested behaviour.
A
post hypnotic suggestion is an extension of the stimulus response mechanism.
The response is an action or behaviour that you will carry out. This
action or behaviour is as you suggest to yourself while in trance.
Go to
for more information.
