Updated: Mar 6
Find a quiet space for yourself, free from distractions. Ensure that people will not disturb you for the next 15 to 30 minutes, and switch off your smart phone and all other electronic gadgets. You may choose to have some light in the room, but preferably no bright lights – especially any that hit you right on your face or eyes. Have you set an intention? Have you memorized your affirmation that you will practice as an autosuggestion? Then, you are all set to go!
I am presuming you have already read part 1 of this article posted earlier today, and also my brief elucidations on thought conditioning, behavioural conditioning, results-based thinking, etc. If not, I would strongly recommend that you do so. Quite obviously, you cannot read and practice at the same time – so I would urge you to read the steps below a few times before you begin to practice.
Image source: Pixabay
Begin by lying down flat (with a thin pillow) or sitting down comfortably. If you have a tendency to fall asleep, sit on a straight-backed chair.
Keep your head straight and find a spot on the wall above you or in front of you. Your eyes should be looking slightly up, i.e., roll your eyes slightly upward at an angle of approximately 70 degrees up from the horizontal. The eye fixation method was developed by James Braid – who most people regard as the founder of Hypnotherapy.
As you focus on the spot, make sure that only your eyes are angled upward and not your neck.
Continue to focus on the spot with intense concentration. Do not divert your eyes. You will slowly become aware of the tension in the muscles holding your eyes open and even perhaps your eyelids.
You may notice that you are blinking more frequently, your eyelids are growing heavier, and your breathing may also deepen. Continue focusing and keep your eyes open. For some vision may blur, for others there could be a mist forming before their eyes – experiences differ from person to person.
Imagine NOW how relaxed you will feel on closing your eyes. Gently close your eyelids and experience the relaxation you have imagined.
Breathe in through your nose to the count of five and out gently through your mouth to the count of five. This will cause your body to let go of tensions and stresses.
Now curl your toes on both feet and tense them while you inhale to the count of five. Now relax on your exhale to the count of five.
Move up to your legs. Tense them while you inhale and relax whilst you exhale.
Now tense your whole pelvic region. And relax.
Move up to your stomach, then your chest, neck, face, and head, repeating the tensing and relaxing procedure while inhaling and exhaling to the count of five.
Imagine that you are at the top of a staircase which has ten steps leading down.
Beginning with your right foot, imagine yourself slowly stepping down the staircase as you count yourself downward from 10 to 0.
In your mind, say the number 10, 9, 8 as you start stepping down the staircase until you reach zero. At every count, imagine that you are relaxing more and more and going deeper and deeper into your own subconscious mind.
At the bottom of the staircase, imagine there is a large wooden door in front of you. Turn the handle, open it and step out to the other side. Based on your imagination, the other side could be a garden, a beach, a forest or any favourite place from your childhood – let your subconscious mind decide for you.
Once you have stepped into ‘that place’, you will also be able to identify a ‘spot’ that you are most comfortable in – it could be on the sand, on the grass, on a bench, on a sofa, any place that you feel totally relaxed. Imagine sitting down on that spot and spend a few seconds noticing your surroundings created by your imagination. If you feel like lying down on that ‘spot’, please do so.
This is precisely when you are at an alpha state of mind, it is time to give yourself the post hypnotic suggestions or the autosuggestions. The affirmation that you memorized. If you cannot remember the affirmation, create a ‘mental movie’. See yourself experiencing whatever it is that you want to experience as if it were happening right NOW. Do NOT visualize as if it is happening to another person – experience it as if it is happening to YOU, from your perspective.
Stay with this as long as you are enjoying it.
Once you are done and ready to return to normal consciousness (beta state of mind), simply count yourself back from 1 to 10 (upwards) and tell yourself – ‘Wide Awake, Feeling Better than Before, Feeling Refresed…’, etc.
Have a sip of water (if your mouth feels dry), stretch and then go about your daily chores.
This simple exercise is refreshing, rejuvenating and life-altering!
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