Below are some introductory ideas to illustrate how one might approach the following situations.
Procrastination: Take one step. Start one item (just a start!) with the intention that this little start is a) transforming inertia into momentum, b) very gratifying, and c) a huge weight lifted. After you’ve taken one step, you might notice that it was easier than you thought it would be, and so it will be with the next step.
Confidence: 1. What went well today? Note at least one success, no matter how small. Acknowledge this success. 2. In any situation, take a moment to determine what you need and how it will make you feel. Set judgement aside. 3. Visualize your own personal filter or force field that lets in only what you need and keeps out what you do not need.
Insomnia: A couple of hours before bed, imagine that when your head hits the pillow, it’s your cue to allow yourself to rejuvenate, setting aside your thoughts of the day and the next day. When your head is on the pillow, set the intention that as you count backwards from 100, your mind will relax and your body will let go. Begin to count in your mind noticing that as the numbers decline, you drift off into a deep, sound relaxation. And remember: rest is more important than sleep.
TMJ (jaw clenching/teeth grinding): Make no effort, but rather allow the following to happen: let your lower jaw hang loose and limp like a drawer that can’t close. Unclench your tongue. Free your neck. Allow your shoulders to fall back. If your teeth happen to touch, simply add space while keeping your lips together. When you lie down to sleep, set the intention that while you sleep, if your teeth should touch, you simply add space while keeping your lips together and continuing to sleep more soundly than before. Over time you can reduce this message to “lips together, teeth apart”.
IBS: Exhale ten worries (count them with your fingers). On each breath out, exhale a different worry or concern. Consider it to be set aside just for now, trusting that you will address it with your full attention when the time is right.
Anger: Acknowledge your anger and the information it contains. Just for a moment, try to observe it as something outside yourself, much like you would hold a tennis ball out in front of you. Give it a colour and imagine that you can breathe it out just as you are able to breathe out molecules that your body no longer needs. Consider allowing, even welcoming the feeling of anger (vs. thoughts about it, reasons for it, or actions it inspires).
Fear: Acknowledge what information the fear provides you with. Accept what serves you and set the rest aside for now. Imagine that you can pack the fear into a suitcase for safe keeping and go about your plans uninhibited. Consider allowing, even welcoming the feeling of fear (vs. thoughts about it or the not-yet-real outcomes being feared).
Smoking: What new physical habits can you adopt to replace smoking that are neutral (e.g., chewing sugarless gum) if not beneficial (taking a few deep breaths, drinking more water or herbal tea, light stretching, visualizing your goals, etc.)? List all the negative side effects of smoking. Then list and visualize all the benefits of being smoke free.
Living in the moment: Check your thoughts randomly between tasks: are they about useful actions you can take or riddled with self-limiting beliefs and assumptions? It’s easier to change your thoughts after you get into the habit of observing them. Yes, this tip is reminiscent of mindfulness meditation because modern hypnotism employs many valuable techniques from other related practices.
Nothing more than feelings: if you are wondering what to do about a feeling that is perhaps uncomfortable or overwhelming, consider allowing or welcoming the feeling rather than suppressing or judging it. This does not refer to acting on the feeling or having thoughts about the feeling, but rather a gentle willingness to get to know the feeling and belief that feelings themselves cannot harm us in any way if we acknowledge them directly.
Ready to let it go? Make a fist (or imagine you’re making a fist) that holds the feeling tightly. Then release the fist (or imagine it releasing) and imagine the feeling leaving your hand. As with many such processes, the benefits increase with practice and openness.
Self-Hypnosis Tips Meditation (and therefore self hypnosis) doesn’t have to be sitting cross legged or staring at a candle. It can also be a mental focus of your choosing (e.g., see next tip) applied to an activity such as each step as you walk or each bite of an apple.
If you are prone to worrying but tired of the pattern, try thinking of something for which you are thankful and take a solid moment with each one on a daily basis: you cannot feel truly thankful AND worried at the same time.
Take one breath in, acknowledge what’s on your mind, then exhale: this is meditation, hypnosis, a break, living in the Now. Try 3 times…or even 10 times (perhaps counting each time on your fingers so you don’t have to keep track). I do this, even if only once, whenever I feel stressed or unfocused. Each breath is an opportunity to shift your thoughts to a direction that feels more useful for you. Smokers already know this trick…they just need to loose the prop ;-)
Mind-body cleansing breath – let the outbreath be longer than the inbreath. Eg., inbreath 4 counts, outbreath 8 counts. Do it as many times as you like.
Breath expansion exercise – let the inbreath fill your abdomen like a balloon for as long as you’d like; allow the outbreath to happen naturally. Can be done once or 100 times depending on the time & benefit you expect.
Drink yourself slimmer
No no, just water ;-) because “Dehydration can contribute to an inefficient metabolism by affecting body temperature. When dehydrated, your body temperature drops slightly, and causes your body to store fat to help raise or maintain the temperature. Make sure you drink enough liquids, preferably at least 64 ounces of water per day, to avoid this metabolic pitfall.” In case you needed one more reason to drink more water…
“Self talk” (the things we way to ourselves in our minds) can be a form of positive self-hypnosis, meditation, and transformation…or a source of brutal judgment and sabotage. You can assess whether your thoughts are supporting or sabotaging you by writing down your opinions about something in your life (a recent achievement, for example). Look at what you wrote as though it’s lines of dialogue in a film or novel and imagine for whom such words might be intended. Would you speak to a friend this way? A child? A colleague? Do you sound like a parent, peer, mentor? Or do you sound like a critic, heckler, or even an enemy? Would you say this out loud to someone else that you care about? Observing and assessing your thoughts in this way can lead to a more friendly, supportive relationship between you and yourself.
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