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2.
Self-Hypnosis
(Progressive Muscle Relaxation)
The
closer your breathing speed comes to your natural sleep breathing
speed, the better!
1) Make
sure that you are completely comfortable with each section,
prior to going on to the next one.
2) If you
are not living alone, select a time and a place where and when
you will not be bothered, and hang a "DO NOT DISTURB"
sign on the door when practicing.
3) A physical
trigger is required for best results, so I am suggesting
that you place the thumb of your less dominant hand between
the first two fingers of that hand and form a fist, with the
thumb protruding and Squeeze down on that thumb and release
each time you move to a different muscle group.
This
process will enable anyone to relax their body and mind at any
time, with a little practice. We will start at your toes, and
work our way up through the entire body.
___________________
Relaxation
Procedures
Be aware of the change in feeling between tight and loose muscles.
After a count of 4, tell each muscle group to relax! BE SURE
TO USE THE TRIGGER!
(For
Each Below, Hold for 4 count - Then Relax)
1. Point
your toes up toward your knees.
2. Raise your feet up at the ankles.
3. Tighten up you calf muscles and hold.
4. Tighten up you thigh muscles and hold.
5. Tighten up all leg muscles and hold.
6. Tighten
up all groin muscles and hold.
7. Tighten up all stomach muscles and hold.
8. Tighten up all chest muscles and hold.
9. Tighten up all shoulder muscles and hold.
10. Tighten
up all neck muscles and hold.
11. Tighten your jaw muscles and hold.
12. Tighten up your eye muscles and hold.
13. Tighten up your forehead muscles and hold.
14. Tighten up your scalp muscles and hold.
Record the
above process on to a tape in a slow level voice, and listen
to it.
Or you can contact "Superlearning"
for a list of Adagio, Bach, relaxation music.
After you
have done the above moves a number of times, you will know when
a muscle group is "uptight". Then, you are able to
deal with it by gently massaging the tight area, and telling
it to relax.
As you become used to this process, you will then start to slow
down your breathing a little bit as you go along. A metronome
set at between 50 and 60 or an "Adagio" recording
will help to slow down your breathing.
If you have always "squeezed" your thumb, then a squeeze
will be a signal to your mind to relax, your breathing to slow,
as well as your body.
When you
have mastered this process, and are able to relax completely,
you should be in a relaxed mental state at an "Alpha"
level (check "clock" area for brain wave cycle). It
is a dreamy state of mind which allows you to communicate with
your subconscious mind which uses images to communicate.
It
is suggested that you master step two before moving to the next
section!
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Some
Books on the Subject
"How
to Hypnotize Yourself & Others"
by
Rachel Copelan
"Practical Guide to Self-Hypnosis"
by
Melvin Powers
"The Amazing Power of Hypnosis: What It Can Do for You"
by
Wesley Shrader
"Advanced Techniques of Hyposis"
by
Melvin Powers
"Personal Change Through Self Hypnosis"
by
Pam Young
"Self Hypnotism: The Technique and its Use in Daily Living"
by
Leslie M. Lecron
"The Original Self Hypnosis and other Mind Expanding Techniques"
by
Charles Tebbetts
"Self-Hypnosis in Two Days"
by
Freda Morris
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