adam easonPersonal Development

Science Of Self-Hypnosis Manual

The Evidence Based Way To Hypnotise Yourself

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TheScienceofSelf‐Hypnosis:TheEvidenceBasedWayToHypnotiseYourself

SupportManual

Helloandwelcometothissupportmanual,

Thankyouforinvestinginthisaudioprogramme,Ihopeyouenjoyitandlistentoitthoroughly,applyingtheskillsasyouprogressthroughtheprogramme.

Withintheprogramme,Irefertoasupportmanual,andthisisit.Itissimplydesignedtoremindyouofacoupleofkeypoints,anditisalsodesignedtoequipyouwithwrittenversionsofthevariousprocesseswithintheA‐Eprotocol.Finally,italsogivesyouacomprehensivebibiliographyofallthestudiesreferredtowithintheaudioprogramme.

Pleasedoexploremyblogforawiderangeofself‐hypnosisapplications:

www.adam‐eason.com/blog

Dofollowmeandmyschoolattwitterandatfacebookasweofferagreatdealofresourcetheretoowhichwillhelpyouadvanceyourself‐hypnosisskills:

http://twitter.com/adameason

www.Facebook.com/hypnotistadam

Ifyouwishtohangoutandlearnfrommeandfellowself‐hypnotists,doalsoconsiderjoining(forfree)ourhypnosishubwithit’sforum,groups,discussionsandsupportivecommunity:

www.adamshypnosishub.com

Ifyouhaveanyquestionsorqueries,youaremorethanwelcometocontactmeviaanyofthesechannelstoo.

Isendyoumyverybestwishes,

AdamEason.www.adam‐eason.com

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Self‐HypnosisAsAHypnoticMindset:

Thehypnoticcognitive‐setoriginallydescribedbyBarber(1974)andthenformulatedmorerecentlybyRobertson(2012)isexplainedintermsoffiveattitudesthatyouadoptthroughoutyourself‐hypnosispractice:

1. Firstly,istheattitudeofrecognition.Whenyoulearnthevarietyofhypnoticinductionmethodslaterinthisbook,you’llsimplyrecogniseitasyourtriggertoinitiatethisprogressive,favourablehypnoticmind‐set.Youdosobyactivelyengagingyourimaginationtothebestofyourabilityandinawaythatyoufindconvincing.Youalsorespondtoyourownhypnoticsuggestionswithadepthoffocusandabsorption,soastoavoiddistractionduringyourself‐hypnosissessions.

2. Secondlyistheattitudeofattribution.Thisiswherebyyouaccuratelyattributeyourresponseswithinandthroughoutself‐hypnosissessionstoyourownimagination,self‐suggestionsandexpectations.Thatis,youdonotpermityourselftothinkofyourresponsesasjustcomplianceorthe"unconsciousmind"doingitforyou.Youareactivelyresponsibleforthehypnoticresponseyouget.

3. Thirdly,youadopttheattitudeofappraisal.Hereyouappraisethedemandsofyourdesiredoutcomeinafavourableway.Youviewyourhypnoticsuggestions,cognitivestrategiesandmentalimageryprocesses(thatareshownthroughouttheremainderofthisbook)asservingyouwell,beingconsistentwithyourownpersonalvalues.Yourealiseandappraiseself‐hypnosistobeasafe,ordinaryprocessthatrequiresaprogressivemindsettodevelopasavaluableskill.

4. Fourththen,wehavetheattitudeofcontrol.Itisimportantthatyourealisethatyouareincontrolofyourownself‐hypnosisexperience.Itisaskilltodevelop,andtherefore,youassureyourselfofyourabilitytodoself‐hypnosisandengageinitinthewayslaidoutinthisbook.Continuetoencourageyourselfandtakecontrolofyourattitudetowardsself‐hypnosis.Consideryourselfcapable.

Additionallyhere,beincontrolofyourownlevelofexpectation.Expecttheresponsesthatyouwishtooccur,toactuallyoccur.Expectthemtohappenautomatically.Expectyourselftorespondinthewaysthatyousuggestorimagineinyourself‐hypnosissessions.

5. Thefinalattitudetoadoptwithinthehypnoticmindsetisthatofcommitment.Itisimportantthatyouallowyourselfenoughtimetorespondhypnoticallytoyoursuggestions.Youdonotwanttorushyourselfandlikewise,youdonotwanttoprocrastinateorlingeronthingsfortoolong.Additionallythough,beingcommittedmeansyouinvesttherightamountoftimeandenthusiasmintousingyourself‐hypnosisskills.

Thishypnoticmindsetmayseemsoberingandafarcryfromthemagicalwayhypnosisisoftenpresented.Somepeopledonotlikehavingthemagicwhipped

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awayfromthem….However,oneimportantconsequenceofthisisthattheroleofthehypnoticsubject,theroleoftheself‐hypnotisthasnowbeendemystifiedandmademoreeasilylearnable.Inorderforyoutobeasuccessfulself‐hypnotist,youlearntheevidence‐basedhypnoticskillsthatareincludedwithinthisaudioprogrammeandadoptthishypnoticmindsetthroughout.

Thishypnoticmindsetincludesanumberofthemesthatareduplicatedinvaryingguiseswithinthisaudioprogramme,andforgoodreason.Ifyoutrulyengageintheseattitudesandadopttheminherentlywithinyourself‐hypnosissessions,theoutcomesaregoingtobeenhancedandadvancedandself‐hypnosisisgoingtohavemuchbenefitforyou.

Weconclude,thathypnotismisbasicallyaboutinducingasetofattitudesormind‐set.Theself‐hypnotistlearnstoadoptafavourableattitude,to"getintotherightmind‐set",priortoengaginginthestructuredprocessesthroughouttheaudioprogramme.

HypnoticSkillsDevelopment,FurtherReading:

UsingEmileCoué’sconvincers:http://www.adam‐eason.com/2012/11/26/using‐emile‐coues‐convincers‐for‐enhancing‐self‐hypnosis/

Chevreul’sPendulum:http://www.adam‐eason.com/2009/09/22/what‐is‐it‐with‐hypnosis‐and‐swinging‐pendulums/

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TheA‐ESelf‐HypnosisProtocol:

Tobeginwith,theself‐hypnosissessionsyouengageinwillrequireyoutolooselyfollowafivestepstructure,withamodelthattakesyouthroughstepsAtoE:

StepA–YouAccesshypnosis.Thisisinitiallydonewithanyoneofavarietyofinductionmethods,manyofwhichcontainsimilarhypnoticskillsmentionedinthepreviouschapter.Thereareawidenumberofmeansandwaysthatyou’llbegiventohelpyouaccesshypnosis.

Usingtheword‘access’inthisstepcouldleadsomeonetothinkthathypnotisingyourselfisamechanicalresultoftheinductionprocesswhenitisnot.Remember,ourmodelofhypnosisissuchthatyouadoptthehypnoticmindsetwithit’sinherentattitudes.Theinduction,thisstepA,issimplyacueforyoutobeginwiththat.Asaresult,youwillactuallyenterhypnosisjustbeforeyoustartwithstepAandnotafterwardsasaresultofstepA.

StepB–Beingincontrol.Thishelpsyoutofocusandkeepontrackaswellasdevelopthepreviouslymentionedhypnoticmindset(thoughitwillbeinplacepriortostarting).

StepC–Continuallydeepening.Youdeepenyourperceptionofyourexperienceofself‐hypnosisinavarietyofwaysthatyou’llbeshown.

StepD–Deliveryoursuggestions.Thisiswhereyou’llengageinthechangework,usementalimagerytechniques,applythecognitivestrategiesorsimplyaffirmsuggestionstoyourself.

StepE–Exithypnosis.Youbringthatself‐hypnosissessiontoaconclusion.

Wearenowgoingtogothroughthesteps(A‐E)oneatatimeinmoredetail,offeringupoptionsandvarietyforeachstep.Manyacademicstendtobelievethatitismucheasiertoaccesshypnosisonceyouhavebeenhypnotisedbyaprofessional.Ifyouhavebeenhypnotisedformallybyahypnotistbeforenow,itislikelytoadvanceyourskillsasaself‐hypnotist.

Ifyouhavenot,thereisnoneedtoworry,everythingyouneedisexplainedhere,howeverifyouwishtoexperimentandadvanceyourskills,asImentionedpreviously,youcandownloadafullhypnosissessionfrommyownwebsiteforyoutopracticeenteringhypnosis:www.adam‐eason.com

Thereareanumberofoptionsandinstructionsgivenherefordoingthevarioussteps.Itisnotbyanymeansfullyexhaustive;thatwouldrequireanotherfullbook,notjustasinglechapter.Dothereforeconsidervisitingtheblogofmywebsiteformorewaysofinducinganddeepeningself‐hypnosis.

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StepA:Accesshypnosis:

Ourfirststepgetsalotofattentioninliteratureonhypnosis.Whathypnotistsrefertoastheinduction,wherebyhypnosisisinduced.Thisiswhereusself‐hypnotistsAccesshypnosisandinducehypnosisforourselves.Pleasereadthroughallthetechniquesinthischapterbeforeyoustartpracticingthem.Getageneralunderstandingandthenpracticethembeforeyouproceedwiththeapplicationsgoingforward.Theyhaveanumberofsimilarelementsthatrequirefocus,attention,absorptionandpositiveexpectation,justasyouhavebeenshownwithinourhypnoticmindset.

Principlesofinductions:

WithregardstotheupcomingrangeofwaystocompletestepA,priortoexplainingtheinductionsthemselves,therearesomecoreprinciplestobearinmind.

1. Expectancy:

ClarkHull(1933)statedthat“anythingthatassumeshypnosis,createshypnosis”andsobeingbeholdentofthebeliefthathypnosisisgoingtohappenisgoingtoserveyouwell.Beexpectant;expecttogointohypnosisand‘justknow’itisgoingtohappenforyou.

IrvingKirsch(1985)believedexpectationwasthedominantfactorinhypnosis.Kirschhasarguedthattheresponseexpectancy(or"responseset")createdinthehypnoticsubjectbythehypnotistandtheenvironmentaretheveryessenceofhypnosisitself.Asauthorofthebookyouarereading,youcouldthinkofmeasadoptingpartofthehypnotistrolebythewayinwhichIhaveexplainedthemodelofhypnosisanddevelopedacertaindegreeofexpectancyhere.

Kirschhassuggestedthathypnosiscanbeseenasa"non‐deceptivemega‐placebo",insofarasitoperatesinasimilar,butmorepowerfulmanner,thanplacebosinmedicine.Knowwhatyouroutcomeisgoingtobe;thatyou’llenterhypnosis.Themoreofapositiveexpectancyyouhave,thebetteryourself‐hypnosisexperiencewillbe.

2. Attitude:

Youadoptaprogressive,receptiveandappropriatelymotivatedattitudeandmannerthroughouttheinduction(stepA)thatcarriesonthroughyourhypnosissession.Haveaprogressivetonewithyourself;communicatewithyourselfinawaythatyoufindconvincing,assuredandwithanappropriate,usefullevelofenthusiasm.

Createtrustwithyourselfbybelievinginyourselfandadoptingatrustingattitudetowardsyourownabilitytoreallydothis.Rememberourfivekeyattitudesthatmakeupthehypnoticmindsetaslaidoutinchapteronetoo.

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Here isarecap:

Recognition.Yourecognisetheinductionasyourcuetoinitiatethisprogressiveandfavourablehypnoticmindset.Yourecognisehowimportantitistofocusdeeply,toabsorbyourselfintheprocessintheprocess.

Attribution.Youaccuratelyattributeyourhypnoticresponsestoyourself,yourownimagination,yourownsuggestionsyougiveyourselfandyourownexpectations.Attributetheelementsofeachinductiontobeingaresultofwhatyoudoinyourmind.

Appraisal.Appraiseyourself‐hypnosisskillsandtheupcomingsessioninafavourableway.Appraiseself‐hypnosisassomethingthatisservingyouwell.Appraisetheinductionprocessassomethingyouareverycapableofandthatisleadingyouintoandthroughabeneficialsessionofself‐hypnosis.

Control.Realisethatyouareincontrol,soencourageyourselfthroughoutandconsideryourselfcapable.

Commitment.Committherightleveloftimeandeffortintotheinductionprocess.Bepatientfortheresponseswithoutdeliberatingfortoolong.

3. Simplicity:

Keepthingssimplewherepossible.Iknowthatthereisplentyforyoutoconsiderrightnow,butIassureyouthatinducingself‐hypnosisisasimpleprocess.Justhavingtheattitudes,theexpectancyandthebeliefisgoingtodevelopyourself‐hypnosis.

Additionallythough,althoughwe’lllookatthelanguageyouuseinself‐hypnosisabitmorelateron,keepthelanguagesimple,obviousanddirect.Thereisnoneedforthingstogettoocomplex.

4. OnTheBall:

Payattentionthroughoutyourhypnosissessions,andespeciallyduringStepAwhenyoudotheinductions.Beattentivethroughout.Manyhypnotherapistsusetheterm‘ratify’todescribehowtheyfeedbackwhattheynoticeishappeningwiththeclient.Youcandothisyourselftoo.Almostasthoughyouarecommentatingonyourongoingexperience,tellyourselfthethingsyounotice.Ifyounoticeyoureyelidsfluttering,oryourbreathingrateslowingdown,oratwitchymovementofsomekind,youcanbeawareofit.

Betunedintoyourongoingexperiencethroughout.

5. Non‐Verbal:

Haveapositiveintentthroughoutyourself‐hypnosissessions.Haveapositiveregardtoyourself‐hypnosisprocedurethatyouarefollowing.Likewise,behave

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asifyouarehypnotised.Adoptthebehaviour,filltheroleofsomeonewhoishypnotised.Actlikeyouarehypnotisedandconvinceyourselfthroughouttheinductionprocessthatitishavingthedesiredeffectuponyou.

Thisisafacetofthesocio‐cognitivetheoryofhypnosisandSarbin’s(1950,1954&1967))socialroletheorywhichwecanutilisetoadvanceyourhypnoticresponsivenessinlinewitharangeofotherfacetsmentionedalready.Behavelikeahypnotisedperson,adoptthepositionandpostureofahypnotisedpersonandletitenhanceyourbeliefthatyouarehypnotisedasaresult.

PeoplethinkthatIhaveegoissues,andIhavenoideawhy,butkeepthesefivefacetsinmind:

E–expectancy.A–attitude.S–simplicity.O–ontheball.N–non‐verbal.

ThesearefiveprinciplestorememberandconsiderwhenyouareinducinghypnosisinStepA.NowletmeofferyouanumberofdifferentwaysofactuallydoingthisStepA.Following,areanumberofdifferentwaysofaccessinghypnosis,inducinghypnosis,ormoresimply;yourcuetoactivelyengageinthehypnoticmindset.

1. UsingEye‐FixationToInduceSelf‐Hypnosis:

Onmyhypnotherapytrainingdiploma,theeye‐fixationinductioniskindofthe“hypnosis101″inductionthatallstudentslearnbeforeanyotherinductionsandhere,Iwanttoshowyouhowtoapplyittoyourselfratherthandoitwithanotherperson.

ThismethodofinducinghypnosiswasoriginallydevelopedbyJamesBraid,theaforementionedfounderofhypnotismasweknowittoday.Aswellasbeingamedicalmanoftheday,JamesBraidspecialisedineyetreatmentandasaresult,havingcoinedtheterm‘hypnosis’andmovedtheunderstandingofhypnosisawayfromthefieldofMesmerism,itwasnaturalthathisinitialmethodsofinducinghypnosiswouldinvolvetheeyesandfixingtheirattention.What’smore,thereisagreatdealmoreresearchthathasbeenconductedonthisinductionmethodandmoreresearchconductedusingthisinductionthanothermethodsused.

Thebasicpremiseistoattempttoproducealevelofstrainontheeyemusclesbylookingupwardswiththeeyesandwithoutmovingthehead.

Aftertrialanderrorwithavarietyofwaysofdoingthis,Braidusedanobject,suchashislancetcaseandelevateditinfrontoftheindividualtothepointwhereitwouldbeastraintocontinuelookingatit.Ifsuchanobjectwasnotused,anindividualcouldbeaskedtolookatapointonthewallorceiling,

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withoutmovingtheirhead,whichcausedthemtoslightlystraintheireyesifthegazewasfixedforawhile.

Here,forthepurposeofusingthistechniqueforinducingself‐hypnosis,wetendtosuggestthatyoulookupatyourownforehead,thoughagain,pickingaspotonthewallorceilingtocreatestraincanbedonetoo.

Thereasonthatthegazeispointedupwardsinthiswayisofcoursetoadvanceandenhancethetirednessfeltinandaroundtheeyesinafairlyspeedytimescale.Importantly,youdonottilttheheadbackwardsatall,otherwiseyouassisttheeyesandjustendupstaringupwardswithabentneck.Youmovetheeyesonlywiththeheadinitsusual,balancedpositionuponyourneck.

Withtheeyesfixedinthisway,creatingsomeminorstrain,theindividualinducesaslightsensationoftheeyesbeingsleepyastheycloseinthisslowmanner.Importantlythough,thisprocessgetstheindividualtoconcentrateinanintensefashionbystaringatthatpoint.

Braidactuallyattemptedtocallhypnosis‘monoideism’atonestagebecauseoftheimportanceheplacedupongettingsomefocusandattentiontoachieveit.Whendoingthiswithanindividualinmyconsultingrooms,guidingthatindividualintohetero‐hypnosis,theytendtoclosetheireyesafteraround30secondsorso.Whenusingthistoinducehypnosisinyourself,youshouldconsideraimingforasimilartimescaletocloseyourowneyes.

Onceyouhaveadoptedacomfortable,seatedposition,withyourheadfacingforward,withoutmovingyourheadyoumoveyoureyestotheelevatedpositionwherebyitisaslightstraintoholdthemthere,youthenneedtoemployyourimaginationtomakeyoureyesfeellikeclosing.Thisisincrediblyimportant.Youmusthelptheprocessalongwithyourthoughts;imaginethatyoureyelidsaregettingheavier,tellyourselfthattheywanttocloseandthatitwillbesoniceandcomfortablewhentheydoso.

Allthetimethatyouarecommunicatingwithyourselfinyourmindinthisway,ensurethatyoukeepyourgazefixedinthatsamepositionwithoutwaiveringormovingorallowingyoureyestorelaxbycompensatinginsomeotherway.Keepyourheadandeyepositioninthewaythatensurestheeyesbecometired.Then,oncetheyarereadytoclose,youletthemcloseandthatistheinitiationofyourhypnosissession.YouthenproceedwiththesubsequentstepsBthroughtoEthatfollow.

SometheoristsofhypnosiswouldalsoofferupsomewaysofadvancingthesuccessyouhavewiththisprocesswhichIthoughtI’daddheretoo.Forexample,youcouldadoptthebehavioursofsomeonewhoisinhypnosis.Thatis,actasifyouarehypnotisedtoenhancethefactthatyouareandthusalsoenhancingyouropennesstoit.Takeonthepostureofsomeonewhoisinitiallyconcentratingveryhard,whothenfallsasleepastheeyesclose.You’veseenwhathappenswhensomeoneisfightingfallingasleep.LikewhenIamsatinfrontoftheopenfireathomewiththeTVonaftermydinnerintheevenings.Igetthatsensation

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inmyeyelidswheretheystarttocloseandIkeepsnappingthemopentoregainmyfocus.Adoptthatsamebehaviour;letyoureyescloseslowlyandadoptthepostureofsomeonedriftingoffinthisway.

Tofurthercomplementthis,youcanletyourbodyrelaxdeeperwhenyoucloseyoureyesasyouproceedontowhateverdeepeningstrategiesyouaregoingtouseinlatterstepsofthisA‐Eprotocol.

Asyoupurposelytakeonthesebehaviours,theideaisthatyou’llstarttotakeonsomeofthethingsyouareacting–thesamewayamethodactortakesoncharacteristicsoftheircharacterwhenacting–youthennoticehowyoudoactuallystarttofeelslightlydrowsyasyoureyesflutterperhaps,andslowlyclose.

AsIalludedtoearlier,itisalsoimportanthowyoucommunicateyourthoughtsthroughouttheprocess.Useyourimaginationtoadvancetheprocessandmakeitmoreeffective.Youcansimplytellyourselfyouarefeelingmorerelaxedandthatyoureyelidsarefeelingheavier,forexample,usingyourinternaldialogue.Youcouldimaginethemclosingandgettingheavierduringthestrainingprocess.Youcanimaginethemclosingandimaginehowmuchmorerelaxedthey’llbewhenclosed.

Youmightremembertimeswhenyouhavebeendrowsyorsleepyandyoureyelidsfeltheavyandwantedtoclose.Asyourememberthatsensation,tellyourselfthatthisisthesame.

Youmightimaginealightshininginyoureyesoragentlebreezeblowingtowardyoureyes,exaggeratingthedesiretoclosethemandletgo.Useagentle,relaxingassuredtonewhenyoucommunicatewithyourself,encourageyourselfbytellingyourselfhowwellyouaredoingthisanduseyourimaginationandcognitionsinwhateverwayhelpsadvancetheoverallprocess.

Aswithanyself‐hypnosisprocess,repetitionmakesitbetter,sopracticethisoverandovertogetreallygoodatit.Useyourthoughts,expectancyandpostureinlinewiththestructureandreallygetgoodatusingthismethod.

2. HeavyArmSelf‐HypnosisInductionMethod:

HereisoursecondwayofdoingstepAandaccessinghypnosis.

Thisisaself‐hypnosisinductiontechniquethatengagestheimaginationandmakesuseofnature’slaw,inawaythatmanyhypnosisprofessionalsrefertoasa‘biological’inductionoritisknownas‘coupling’(wherebythesuggestioniscoupledwithalawofnature,inthiscase,gravityhelpingthearmgetheavier)andincludesaconvincerinherentlywithinittoo;thatis,itconvincesyouthatself‐hypnosisisoccurringbythewayitiscarriedout.

Importantreminder:Excusemesoundinglikeabrokenrecord.Thepeoplewhobenefitthemostfromthistypeofself‐hypnosisinductionaretheoneswho

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reallyengagetheirimagination,focusontheinstructionsandabsorbthemselvesintheprocess.Whatwouldyouratherdo;nothing?Orengageyourimagination,focusandabsorbyourselftobenefitthemost?

Throughoutthisbook,Iuseastep‐by‐stepmethodofexplainingmanyoftheprocesses.Thatstartsnow.Followthesesimplestepstoinducehypnosisusingtheheavyarmmethod.

StepOne:Justgetyourselfcomfortableandbeinaplacewhereyouwillbeundisturbedforthedurationofthissession,ideallysatupinachairwithyourfeetflatonthefloorandyourarmsuncrossedandreadytobegin.Adjustyourselfsothatyourheadisnicelybalancedandcomfortableuponyourshouldersandyourbodyisatamostcomfortableposture.

Throughoutthishypnosisinductionprocess,youmaynoticecertainchangeshappeningimmediatelywhereasothersmighttakeafewmoments,trustthatyouaredoingthisinthewaythatisrightforyou,youareuniqueandrespondinyourownuniqueway.Thentakeanicedeepbreathandasyouexhale,allowyoureyestocomfortablyclose,andbegin.

AsIsayinmanyofmyaudioprogrammesandtomyclients,youdon’thavetositperfectlystillthroughouttheseself‐hypnosisinductionprocesses,butthemorestillyouare,thelessspatialawarenessyou’llstarttohaveofyourphysicalbodyasthesessionprogressesandso,thedeeperyoursubjectiveexperiencemaywellappear,soexperimentwithstillnessasmuchasyoufinditcomfortabletodoso.Stillnessmeansyoutendtogetlessdistractionsandsodoconsiderbenefitingfromincorporatingstillnessintoyoursessions.

Thenmoveontothenextstep.

StepTwo:Ensureyouareinaniceseatedposture,withthecrownofyourheadpointingtotheceilingandyourshouldersrelaxed.

Itisanattentivepostureyouwanttohave,withyourfeetflatonthefloorandyourhandsbyyoursidesoronyourlapandnottouchingeachother.Iprefertobeattentivethantooslouchedandrelaxedwhichtendstoencouragepeopletowanderoff,lackfocusandevenfallasleep,whichisnotallthatuseful–unlessyouwantandneedmoresleep.

Withyoureyesclosed,takeyourrighthandandarmandholditstraightoutinfrontofyou,palmfacingdown.Simplyholdyourrightarmandhandstraightoutinfrontofyou,palmfacingdownwithyourfistclenched,beawareofthefeelingsthatyouarehavinginyourrightarmandhandrightnowatthistimewhileitisbeingheldaloftandinfrontofyoulikethat.

Imaginethatyouareholdingthehandleofthebucketinyourhand,andeveryrelaxedbreathyoubreathefromhereonwardsandforthedurationofthisinductionprocess,fillsthebucketwithmorewater,makingitfeelasifitisgettingheavierandheavier.

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Getreallymindfulofthesensationthatexistswithinthearm,becomeawareofasmuchasyoupossiblycanaboutthearm.Scanalongitandwithinitwithyourmind.Starttonoticewhatyounotice.Istheretensionanywhere?Areany(eventinyandsubtle)movementsoccurring?Whatelseareyounoticing?Tellyourselfandfeedbacktoyourselfwhatyounoticeasyouholdyouarmout.Becomeasawareoftheentirearmaspossibleinthesemoments.Imaginethebucketcontinuingtofillwithwaterwitheachbreathyoubreathe,gettingheavierandheavierandhardertokeepinthatpositionandmoveontothenextstep.StepThree:Nowcontinuetopayattentiontothatarmbecausethisisthestageallthefunisgoingtostarthappening.Imagineit(yourarm)isbeginningtofeelheavierandheavier,imagineitisgettingheavierandletitfeelheavierandheavier.Thisismadeeasierbythefactitisbeingheldandgravityisnaturallypullingonit,butstarttoletittakeoveralittlebitbyadvancingthatsensationofheavinessusingyourimagination.Asyouimaginethearmgettingheavier,noticethatthinkingabouttheheavinesscreatesatendencyforyourarmtobecomeheavier,feelingasifitisgettingheavierandheavier.Affirmthisbysayingtoyourselfthosewords“heavierandheavier”repeatedlyasyoucontinuetoletyourimaginationmakethearmfeelheavy.Asitfeelsasifitisgettingheavierandheavier,alsoimaginethearmstartstoveryslowly,butsurelymovedownwards.Tellyourselfwhatthatfeelslike,tellyourselfusingyourinternaldialogueinyourownhead,feedingbackasyoudidearlier.Statetoyourselfthatyourarmismovingdownwards.Theheavinessinyourarmgrowswithyourcontinuedimaginationofsuchandasitgrowsandfeelsheavier,soyouwanttoalsobecomemorerelaxed,morecomfortableandatease.Soimaginethateachmovementofyourarmgoingdownwardsstartstomakeeveryothermuscleinyourbodymorerelaxedandcomfortable.Continuepayingattentiontoyourarmallthetimeasitfeelsasifitisgettingheavier,youimagineitgettingheavier,asitmovesdownwards,soyourelaxandnowstarttotellyourselfyouaregoingdeeperintohypnosis.Tellyourselfthiswithvolition,donotallowotherthoughtsintodistract.Repeatthatsentiment,relaxwiththesentiment(toomucheffortorstresscanimpedetheprogressyoumake)andrepeatedlytellyourselfyouareinhypnosisasyoufocusonthearmmovingdownwardsandthebodyrelaxingeverywhereelse.Youmightnoticeyourbreathingchangingasyourelaxmore,ifso,enjoythatandtellyourselfthatitishappening.Youarecreatingachainofprogressivethingsoccurringhere:

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Imagineyourarmismovinglowerandfeelingheavierinordertoshowyouhowdeeplyhypnotisedyouarebecomingandhowmuchmorerelaxedyouarerightnow.Justasyouthinkyourhandisgoingtoreachthechairoryourlaporanythingelse,moveontothenextstep.StepFour:Whenyourhandreachesyourlap,itrests,itrelaxesandflopsintoacomfortablepositionwheretherelaxationcontinuestospreadthroughyourbody.Imaginethenewlyexperiencedrelaxationintherestingarmspreadingtoeverywhereelse.Maybeevenletoutanaudible‘sigh’asthearmreachesthelaporchairandthenenjoytherelaxationdevelopingfromit.Usewordslike“relaxing”and“comforting”todescribeyourongoingexperienceandenjoythearmnolongerbeingheavy,justrelaxedandfeelingsogood.Continuetoaffirmthatyouaredriftingdeeperintohypnosis,andyoucancommencewiththelatterstagesoftheself‐hypnosissession.YouthenfollowtheotherstepsfromBthroughtoEasexplainedlater.3.UsingMagneticPalmsToInduceHypnosis:Thisisourthirdwayofinducinghypnosis,stillonstepAofourA‐Estepsofourself‐hypnosissessionprotocol.Manystreethypnotistsandstagehypnotistsusethisprocessforinducinghypnosisandpreparingpeopleforhypnoticinduction.Ihaveseenmanyprofessionalsusethiskindofprocesswhenhypnotisingothers.Here,I’mexplaininghowtousethesameprocesstoinduceself‐hypnosis.Thisisallabout‘magneticpalms.’Beforehypnosiswasofficiallyevencalledhypnosis,beforeitexistedinthewayweknowittoday,Mesmeristsusedtobelievethattherewasaninvisiblemagneticenergythatflowedthrougheachandeveryoneofus.Outofthateracameanumberofteststhatareusedtodaywithinthefieldofhypnosisandthoughtheyreallyhavenothingtodowithactualmagnetism,theyarereallyusefulindevelopinghypnoticresponsiveness,andtuningupself‐hypnosisskills.Thisprocessof‘magnetichands’isverysimpletodo,youjustholdyourhandsoutinfrontofyouwithyourpalmsfacingeachother,just10‐20centimetresorsoapart.Theaimforyouistothenuseyourimaginationandself‐hypnosissuggestionstogetthehandstomovetogetherwithoutactuallyclosingtheminausualdeliberatemanner.Itwon’thappenmagicallyandthereisnotactuallyaMesmeric‘magneticforce’pullingyourhandsintowardseachother.Yourmusclesstilldothatforyou.Itisjustthatinsteadofyoumovingtheminavoluntary,deliberatefashionasyouusuallywould,youarenowusingyourimaginationandanumberofdifferent

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sensationsinsteadofconsciouscontrol.Aswiththevastmajorityofself‐hypnosisskills,thisrequiressomepracticetohelpdevelopfluencyandoverallbettermentofyourself‐hypnosis.Firstly,onaphysicallevel,ifyoupositionthehands10‐20centimetresapartandhaveyourarmsrelaxedandatease,withyoureyesfixedonthespaceinbetweenthem,gravitywillhelpthemtofeelasiftheyaredrawinginthatdirection.Ifyourubthehandstogetherimmediatelypriortodoingthis,reallyrubthemtogetherfastandgeneratesomeheatinthepalms,thentheheatinthehandsandthe‘energy’createdfromthatmovementwillenhancethephysicaltendencyforthemtofeelasiftheyaredrawingclosertogetheranyway.Toreallyadvancethisinordertosubsequentlyadvanceyourself‐hypnosisskillsthough,youneedtoengageyourthoughtsandimagination.Thiscanbedoneinawidevarietyofways,butIrecommendyoustartbyimaginingthatthereisamagneticforcepullingyourhandstogether.Imaginethatyoucanfeelithappening,asifitisadistinctsensationallofitsownthatisdrawingthehandsin.Youmightalsosaytoyourselfthewords“myhandsdrawclosertogetherwitheachbreathIbreathe”toadvancetheflavouroftheactionhappeninginresponsetoyourimagination.Whenyousayittoyourself,absolutelyconvinceyourselfofthehandsbeingdrawntogether,sayittoyourselfinsuchafashionthatmakesyoubelieveinit100%.Forthosethatprefersomethingmorevisual,youmightliketoimaginethe‘magneticforce’asalightoracolourthataidstheprocessofdrawingthehandsintogether.Oryoumaywishtoimaginethatstringistiedaroundthehandsandisbeingpulledtighterasthehandsdrawcloser.Youcouldimaginesomeonepressingthebacksofthehandsandtheyaregettingcloser.Basically,anythingthatyoucanimaginethatwouldforcethehandsclosertogether,makeitasvividasyoucanandlettheprocesshappen.Keeptheremainderofyourbodyrelaxedandbefascinatedintheprocess,enjoyitandit’llbemuchmoreeffectiveasyouwillnotbecloudedwithanyunwantedfeelingsorthoughts.Expectationisincrediblyimportantwiththisself‐hypnosisinduction.Ifyouexpectcertainoutcomes,theyaremorelikelytooccur.Ifyouexpectthehandstomoveclosertogether,thentheywill.Bepositiveaboutit,reallyexpectittohappenandengageyourimaginationasbestasyoucanandyou’llstarttodevelopyourself‐hypnosisskillsforuseinawidevarietyofotherways.Whenthehandstouchtogether,thenletthemdropintoyourlapandyouproceedwithstepsBthroughtoEthatarecomingup.4.HandToFaceInduction:Thisinductionprocessforself‐hypnosisisactuallyagreatoneandisabitmoreadvancedthanthepreviousthree,itisalsomoredemanding.Thereasonisthat

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oftenweusenaturetoadvanceourimagination.Forexample,imaginingyourarmisgettingheavierwhenyouholditoutwardsiseasiertodoasitwouldperhapsfeelheavyanywayasaresultofgravityandtheslightstrainofdoingso,thesamegoesforimaginingyoureyelidsgettingheavierwhenyouuseaneye‐fixationprocess.Thistechniqueinvolvessomefixation,iteventuallyutilisesnaturebutimportantlyrequiressomereallypurposefuluseofyourimagination.Withinthisprocess,youarerequiredtoengageyourimaginationandtoelicitsome‘hypnoticphenomena’withinyourself.Ifyourinternaldialogueorbeliefstarttodefyyourimagination,thenquietitbyimaginingavolumecontrolofyourinternaldialogue(andturningitdown,obviously),orsimplydominatingyourcognitionswithprogressive,supportivethoughtsandideasasyouhavebeenrepeatedlyencouragedtodoalready.Followthesesimplesevenstepsforthehandtofaceinductionmethod:StepOne:Ofcourseyouwanttobeinaplacewhereyouaregoingtobeundisturbedfortheremainderofthissession.Besatinacomfortable,uprightposition,ideallywithyourfeetflatonthefloorandyourarmsuncrossed.Beinareceptiveposture,andnotslouched,yourposturewillhelpyoutoengagewiththeprocessandbeattentivetoit.Haveyourhandsrestinginyourlap,uponyourlegswiththepalmsfacingupwards.Onceyouhavegotyourselfintothisphysicalposition,thenyoukeepyoureyesopenandproceedtosteptwo.StepTwo:Keepyourheadinthesame,stillpositionwhileyoulookatyourhands.Focusallyourattention,allyourawarenessandgazeattentivelyatthepalmsofyourhandsrestinginyourlap,whilstkeepingyourheadcompletelystill,justmovingyoureyestolookatthem.Asyoulookatthem,starttobemindfulofyourhands.Thatis,noticeanysensationswithinthem,whichtherearelikelytobemoreofwhenyoureallyfocusandheightenyourawareness.Noticethetemperatureofthem,aretheyhotorcoldorsomewhereinbetween?Aretheyperfectlystilloristherethetiniestfractionofmovementwithinthem?Noticethedetailsofthelinesinthehands.Whenyouarereallymindfulofyourhands,moveontothenextstep.StepThree:Nowfocusyourattentionuponyourdominanthandandtheexpectantideathatthearmwillrise.Letthatthoughtdominateyourmindandexpectittorise.Behaviourally,consciouslypressthebackofthehanddownagainsttheleg(orwhateversurfaceitisrestingupon)andthenasyoustarttotrulyimaginethearmliftingup,stoppressingdownandfocusallyourattentionontheinitialsensationsoflightnessnaturallycreatedwhenitisslowlyreleasedandallowedtorise.Stareatafixedpointonthatpalm,thepalmofthehandthatnowfeelslighterthantheother.Enjoythefactthatitfeelslighterthantheotherforacoupleofmoments.

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Nowstarttoimagineitisfeelinglighterwitheachbreaththatyoubreathe.Almostasifeachinhalationismakingthehandandarmfeelasifitisgettinglighterandlighter.Youhavetoreallyengageyourimaginationandbelievethatthisisabsolutelythecase.Eachbreathyoubreathein,letit(thehand)drawclosertoyou.Useyourinternaldialogueandcognitionstodominateyourthoughtswhileyouimaginethisandsaytoyourselfwithrealpurposeandvolition“myhandisfeelingasifitislighterandlighter”andkeeprepeatingitasyouimagineyourhandmovingtowardyourface.Keeprepeatingthephrasewithrealmeaning,keepengagingtheimaginationandassoonasyougetatinymovementofanykindupwardswiththehand,thenmoveontothenextstep.StepFour:Nowengageyourimaginationfurtherbyimaginingthatinthepalmofthislighter,slowlymovinghandisanincrediblypowerfulmagnet.Areallyincrediblypowerfulmagnet.Imagineasecondmagnetisononeofyourcheekbonesandthatitisattractingthepalmofyourhandcloserandcloser.Watchasthemagnetpullsthehandtowardyourface.Stareatthepalmofthehand,imagineitismovingmorepurposefullytowardsyourfaceasthemagnetpullsthehandtoyourcheekbone.Somepeopleliketoimaginethattheycanseesomesortofmagneticforcethatispresentandisdrawingthehandclosertotheface.Youcandothisifyouwantto.Nowstarttoengageyourinternaldialogue,againsuggesttoyourselfusinganaffirmation;“themagneticforceispullingmyhandtomyface”andrepeatitwithmeaning,sayittoyourselflikeyoureallybelieveinit100%.Overandoverinyourmindasyouimaginethatmagnetandthemagneticforcepullingthehandtoyourfaceineasymovementsatapacethatisrighttoyou.Thisiskey:Nowmakeanimportantdistinction,thinkcarefullyascloselyasthehandmovestowardstheface;workoutifthehandisbeingpulledmorestronglybythemagnetinthepalmorthemagnetonyourcheekbone.Makesureyoucantellwherethemagneticforceisstronger.Whenyouknowthat,moveontothenextstep.StepFive:Continuetoengagereallypurposefullywithalltheabovestepsandwatchthehandmoveclosertothecheekbone,andasyouwatchitarrivebeneathyoureyeline,letyoureyescontinuetolookdownwardsandthenjustcloseasanypartofyourhandgentlytouchesyourface.Asyoureyesclose,takeadeepbreathandimaginethemagneticforceiscut.Imaginethatasyoureyesclosed,themagnetswereswitchedoffinsomeway.Withthemswitchedoff,noticehowyourhandandarmfeelheavierandheavierandyoutellyourselfthatthearmfeelsheavierandheaverandimagineitfloatingslowlybacktoitsoriginalpositiononyourlap.Imagineitdriftingbackdownandasyouimaginethat,letitrelax,feelheavierandtellyourself“asmyarmdrops,

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soIgodeeperanddeeperintohypnosis”andkeeprepeatingthewords“deeperanddeeper”asthearmsfloatsallthewaybackdowntothelap.Leteachexhalationincreasetheheavysensationasthearmdriftstoyourlegwhereitbeganthisexercise.Onceitreachesthelap,asittouches,exhaledeeplyandlettherelaxationinthatarmspreadthroughoutthebodyandthenmovethroughstepsBtoEthatfollowlaterinthischapter.5.TheCoinDropSelf‐HypnosisMethod:AlthoughI’drecommendyoustartpracticingbyusingtheeyefixationprocess,asyoupractice,youmightlikeabitofvariationandlikewise,whenwehavesomechoice,itmaybethatweenjoycertainprocessesmorethanothers.HereIofferyouanotherreallylovelymethodologyofinducingself‐hypnosisthatIhavebeenpracticingwithforanumberofyearsandthatIhaveusedwithclientsinmyconsultingroomstoo.ItisentirelyinspiredandbaseduponatechniqueshowninTheOxfordHandbookofHypnosis(2008,p.494)andIhavetweakeditforuseinself‐hypnosissessionsinsteadofhetero‐hypnosissituations.Tohypnotiseyourselfthisway,you’llneedtohaveacoinofsomekindandthenfollowthesesimplesteps:StepOne:Getyourselfseatedinabalancedpositionwithyourarmsandlegsuncrossedandyourfeetflatonthefloor.Beinarelaxed,butattentiveposture.Holdthecoininyourdominanthand,thentakeacoupleofdeeperbreathsandonanysubsequentexhalation,allowyoureyestoclose.Bereallyawareofthesensationofthecoininyourhand,thenletyourbreathinghappenallbyitselfwithoutyouinterferingwithitandmoveontothenextstep.StepTwo:Withthecoininyourhand,holdyourarmoutstraightinfrontofyou.Engageyourimaginationandstarttotuneintothewarmthofthecoininyourhand.Asexplainedearlierinthisbook,starttouseyourinternaldialoguethroughoutthisprocesstocreatearunningcommentaryofwhatyourongoingexperienceis.Tellyourselfthatyouareawareofthewarmthsurroundingthecoin.Throughoutthisprocessmakesurethatyouabsolutelyconvinceyourselfofeachstepbeforeproceeding.Noticingthewarmthofthecoin,moveontothenextstep.StepThree:Convinceyourselfandtrulyallowyourselftobelievethatthiscoinismagicalinsomewayandhasthesamepropertiesasaballoon.Imaginethateachbreathyoubreatheisinflatingthis‘ballooncoin’anditisexpandingmoreandmoresurely.Reallyimagineitinflatinginthepalmofyourhand,sothatyourhandstartstoopenandunwrap.Imaginethecoinballoonisgettingcomfortablywarmerandisexpandingmoreandmore.

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Noticethatyourfingersbegintoopenupandtellyourselfthatyoucanfeelthemopeningupallontheirown.Themoreyouimagineitandtellyourself,convincingyourself,themoreithappensnaturally.Imaginethepressurebuildinginthepalmofyourhandandasyoustarttonoticethechangeshappeningandyourfingersmoving,thenmoveontothenextstep.StepFour:Nowuseyourbreathingrhythmicallywhileyoucountfromtendowntozero,relaxingmorewitheachbreath,relaxingmorewitheachnumberyoucountandwitheachbreathandeachnumberyoucount,continuetoimaginetheballooncoinexpanding,inflating,gettingwarmerandyourfingersopening,yourhandopeningmoreandmore.Tellyourselfthatallthetimeittakesforyoutocountdowntozero,isallthetimeittakesyourfingerstofullyopenandforthecointodropontothefloor.Onceyouhavestartedtocount,starttoalsothinkandletyourselfbeawarethatthecoinmaydrop.Assoonasthecoindrops,thatisyourindicatorthatyouarehypnotised,youareresponsiveandyourimaginationisinfluencingyoubeautifully.Withthecoindropped,youcannowmoveonandthroughstepsBtoEthatarecomingup.Youcanusethissituationyounowhavetostarttoimaginethatwithoutthecoinsupportingyourhand,itisgettingheavierandmoretiredandwantstofloatbackdownintoyourlap.Muchlikeyoudidwiththeheavyarmmethod.Exceptthistimeyouuseitasadeepener,whichwillmakemoresensewhenwegettothatpartoftheprocess(StepC).Yousimplythinksomethingalongthatlinesthatallthetimeittakesyourarmtodriftandfloatbackdownintoyourlapisallthetimeittakesforyoutogodeeperanddeeperdownintohypnosis.Tellyourselfyouaregoingdeeperandrelaxingmoreasyourarmgetsheavierandfloatsbacktoyourlap.Onceitreachesyourlap,youmightliketosighorimaginetherelaxationspreadingfromthearmintotheremainderofthebodyandengageinaprogressiverelaxationifyourequireit.6.Chiasson’sInductionMethodAppliedToSelf‐Hypnosis:Manyofthepreviousfiveprocesseshavesharedunderlyingthemesofattentionfixationandideo‐motorresponses,andsohavingdevelopedhypnoticskills,techniqueslikethisoneshouldslotinnicelywithyourothermethods.I’drecommendthatyoustartwithmorebasicandfundamentalprocessesbeforemovingontoaprocesslikethisoneforinducingself‐hypnosis.Whilstresearchingforanarticlesomeyearsback,IwasdirectedtoachapterinabookbyGolden,DowdandFriedberg(1987)whichfellopenonapageabouthypnosisinductions.Ifellinlovewiththistechniqueforanumberofreasons.

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Firstly,itincludeswhatBarber(1974)wouldrefertoas‘coupling’asitusesnaturalphysiologicalresponsestogravity,andnaturallyoccurringphysicalreflexesalongsideimaginationandself‐suggestiontoreinforcetheresponseyouareafter.Thiswillbecomemoreapparentwhenwegetontothetechniqueitself.Thistechniqueutilisesthefactthatyourfingerstendtospreadapartwhentheyarebeingheldtogethertightly,andthatwhenyoubreathe,yourarmsmoveinlinewithit,whichthistechniqueusesforaidingarmlevitation.Asalways,youmustberesponsibleforengagingyourownimagination,andbeingassuredofyourselfthroughout,expectingtheoutcomewithoutputtingtoomucheffortintoit;convinceyourselfoftheprocessoccurring.ThissixthtechniquealsohasaninherentdeepenersostepCmaynotbenecessaryifyouusedthisparticularinductionmethod.Simplyfollowthesesteps:StepOne:Inaplacewhereyouwillnotbedisturbedforthedurationofthissession,besatupright,withanattentiveposture;crownoftheheadfacingtheceiling,shouldersrelaxed,feetflatonthefloorandhandsnottouchingeachotherrestingonyourlap.Wearenowreadytobegin,soproceedtosteptwo.StepTwo:Holdupyourdominanthand,bringitclosertoyourface(i.e.donotleanyourheadtowardsthehand)untilitisadistanceofapproximately12inches/30centimetresawayfromyourface,andpickapointonthebackofthathandtolookatandfixyourattentionupon.Noticehowyourvisioncanalterwhenyoufocusitandalsonoticethetiniestofdetailsofthatspotyourarefocusedupon.Squeezethefingersofthehandtightlytogether(closethemastightlyasyoucan)whileyoufixallyourattentionandfocusuponthepointonthebackofthehand.Makesuretherearenotanyspacesinbetweenyourfingersandtheyarebeingheldtightlytogether(asmuchasisphysicallypossible).Onceyouaretightlyholdingallthefingerstogetherwithyourgazefixeduponthatpoint,thenmoveontothenextstep.StepThree:Asyoukeepyourattentionfixeduponthatpoint,imaginethatyourfingersarespreadingapart.Convinceyourselfofithappening;asyouconcentrateonthebackofyourhand,imaginethefingersarespreadingapart.Stopholdingthemtightlyintogether,letthemovementstarttohappennaturally,watchthespacesbetweenthefingersbegintowidenandthefingersspreadmoreandmore,almostasifitishappeningallbyitself.Tellyourselfitishappeningusingyourcognitions,believeinithappening,letitbecomeyourrealityasyouimagineithappeningandwatchithappeningrightbeforeyourveryeyes.Whenthefingersaremoving,thenmoveontothenextstep.StepFour:Younowstarttoimaginethateachbreathyouinhale,yourhand

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movesclosertoyourface.Everybreaththatyouinhale,noticeyourhandcomingalittlebitcloser.Gettingcloser,beingpulledinwardswitheachbreaththatyoubreathein.Again,youimagineithappening,youconvinceyourselfitishappeningandjustletithappennaturally.Itisalmostasifaforceofsomekindispullingyourhandtowardsyourface.Letthemovementshappenasyouimagineitoccurringwitheachbreathyoubreathe,thenasitgetscloser,moveontothenextstep.StepFive:Asyourhanddrawscloser,imagineyoureyesgettingmoreandmoretired.Imaginehowlovelyitisgoingtobetosimplyrelaxyoureyelidsandletthemcloseinsteadoffocusingonthepointonthebackofyourhand.Imagineyoureyelidsgettingheavierasyourhandmovescloserandyouaretryingtokeepfocusedonthespotthatisdrawingclosertoyou.Itbecomesmoreandmoredifficulttokeepfocusedonthatspotonthebackofyourhand,tellyourselfthatyoureyelidsarefeelingasiftheyareheavier.Thenwheneveryouarereadytodoso,letyoureyesclose.Noticethewonderfulsensationofrelaxationintheeyelids,andthereliefitbrings.Imaginetherelaxationinthoseeyelidmusclesnowspreadsthroughallthemusclesofyourfaceandthroughthemusclesofyourbody.Softeningthemusclesandrelaxingyourentirebody.Onceyourbodystartstorelaxmorewithyoureyescomfortablyclosed,moveontothenextstep.StepSix:Withyourbodyrelaxingsocomfortably,starttoimaginehowgooditisgoingtofeelwhenyouallowyourarmtoreturntoyourlapandrelaxtoo.Imagineitisgettingheavierastherestofyourbodyisrelaxingdeeper.Nowletyourarmstarttodriftbackdowntoyourlap.Letithappenslowlyandgently.Tellyourselfthatasitmovestowardsyourlap,soyougodeeperintohypnosis.Everybreaththatyouexhalemakesthearmheavier,youimagineitgettingheavierandheavierandconvinceyourselfthatitfeelsasifitisgettingheavier.Asitdriftsandmovestoyourlap,soyougodeeperanddeeperintohypnosis.Takeallthetimeyouneedtocompleteyourrelaxationthroughoutthebody,letthearmlowertoyourlapbeforeyouthenmoveontothefinalstep.StepSeven:YounowfollowstepsBthroughtoEaspertherestoftheprotocol(thoughwiththistechnique,ithasadeepenerwithinit,soyoumaydispensewithfurtherdeepeningifyouarehappytodoso).ThesearesixfairlysimplemethodstopracticestepAandaccesshypnosis.Remember,stepAisourcuetofullyengageinourhypnoticmindset,wegetfocused,absorbedandbeginourself‐hypnosissessionswiththeinduction.Donotexpectlightningboltstofirefromtheskyandgiveyousomedefinitivesignthatyouarehypnotised;remember,itisamindsetthatyouactivelyengagein,notsomethingthathappensasaresultoftheinduction.Asyoupracticeandgetpersistentwithit,you’llstarttonoticethequalitiesofself‐hypnosisandthesignswilldemonstratetoyouthatyouaregettingbetterandmoreadeptatinducing

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hypnosis.NowonceyouhavedonestepA,youhaveinducedhypnosis,youmoveontostepB.StepB:Beingincontrol.Withthisstep,yousignalyourintentionstoyourself,youdevelopfocusandyoureinforcethehypnoticmindset.Thisisdoneverysimplyandquicklybyusingyourinternaldialogueandacknowledgingthatyouareincontrolofthesession.Wearereallytakingacoupleofmomentstoconsciouslydevelopourhypnoticmindsetnow.Thisgetsyoureceptiveandalsohasyoutakingchargeinaprogressive,determinedway.Simplyaffirmtoyourself,somethingalongthelinesofthefollowing:Iamhypnotised.Iaminfullcontrol.Irespondtomyintendedsuggestions.Iexpectmyintendedoutcomes.Iamprotectedfromrandomthoughts,soundsandimages.Iamfocused.Thehypnoticresponsesarearesultofmyimagination,thoughts,expectanciesandattitude.Saythesethingstoyourselfinawaythatyoubelieve.Convinceyourselfofthewordsandwhattheymean.Youacknowledgeandimpressuponyourselfthatyouareindeedinhypnosis.Youremindyourselfthatyouareincontrolofthesession.Yougiveauthoritytoyourintendedsuggestions(orchangework,asperthearrayoftechniquesandstrategiesfollowinginthisbook),youreaffirmyourpositiveexpectancyandyoustatethatyouareprotectedfromrandomthoughts,soundsandimagesthatmayoccurwhileyouareengagedinthisself‐hypnosissession.Byprotected,wereallymeanthatyouarenotdistractedbyotherthoughtsthatcouldinterfere.Itwouldbeunlikelythatotherthoughtswillnotenteryourmind,acceptthemanddonotletthemirritateorupsettheprocess,letthempassandgetfocusedonthetasksathand.NowthatyouhaveinducedhypnosiswithstepA,andtakencontrolwithstepB,youmoveontostepC.StepC:Continuallydeepening:Thereareaverywiderangeofdeepeningmethods.Theideahereistodeepenyourperceptionofyourhypnoticexperience.Pleasenote,youarenotactuallygoingdeeperinameasurablefashion,itisaconcept,ametaphororalevelofperception.Traditionally,itwassuggestedthatthedeeperyouwere,thebetteryouwouldrespondtosuggestionsorchangework.However,itisverydifficulttomeasureactualdepthofhypnosisbeyondindividualresponsivenesstosuggestions.

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Someofthetechniquesthatyouaregoingtobeusinginlaterchaptersofthisbookwillenableyoutodismissusingadeepenerassuggestedhere.Thatisbecausethetechniqueitselfhasastructurethatcansubstituteadeepener;you’llbeadvisedifthatisthecase.Thisstepisreferredtoas‘continuallydeepening’notjustbecausetheletterCfitsinwithmymodel(whichisdoesveryconveniently!),butbecauseattimes,whenyouareengagedandfocusedwithinasession,itmightfeelasifyourhypnosisgotlighter,orwaslessprofound.Ifso,youcanadministeradeepeneratyourowndiscretiontodeepenaccordingly.Youcanre‐establishyourfocusandgetthesessionbackontrackifdistractedforamoment.Thus,youcontinuallymanageyourself‐hypnosissession,bycontinuallydeepeningasyouseefit.You’lllearntorecognisewhenyoumightneedtodothat.Manyself‐hypnotiststhatarejustexperimentingandexploringself‐hypnosisoftenwritetomeorcommentinclass"Idon'tthinkI'mgettingdeepenoughintohypnosis."Inreality,thisisprobablyaredherringandtherealproblemisnotthe"depthoftrance"butthelackofunderstandingbytheindividual.Virtuallyanythingyouattempttodo"inhypnosis"shouldwork,albeittoalesserextent,withouttheaidofself‐hypnosis.Evidenceshowsthistobethecase,aspreviouslymentioned(Barber,1965).Ifself‐hypnosisisnotworkingatallthenthere'smorelikelytobeaproblemwiththetechniqueorthewayitisbeingapplied,ortheabsenceofthehypnoticmindset.Inbrief,youshouldshouldbeflexible,andadaptyourapproachtoyourownpreferencesandrequirementswithoutbecomingoverly‐fixatedonthenotionof"goingdeeper"intoa‘trance.’Usingthehypnoticskillstrainingandinductionsthatincludeconvincingelementswillofferupmuchofwhatdeepenersdoanyway.Aswehaveabandonedtheoutmodednotionof“thehypnotictrancestate”whatexactlyisbeing"deepened"inhypnosisifnothypnotictrance?Inreal‐lifeterms,orifyoulookatadictionarydefinitionof‘depth’or‘deep’itisprimarilyanactualmeasurementordimensiondownward,andthatisnotthecasewithhypnosisexperience;youdonotgoanywherethatcanactuallybemeasuredinthosesameterms.Inthecontextofhypnosisandself‐hypnosis,itismoretheperceptionoftheindividualthatisbeingreferredtowhenitcomestodepth.The"deepeners"thatI’llbeofferingupforuseinself‐hypnosissessionscanbeputintooneormoreofthefollowingcategories:Role‐involvement.Thisiswherebyyousimplytellyourselfyouaregoingdeeperintohypnosis.Whenyoutellyourselfthis,itimpliesthatyoushouldincreasinglyadopttheroleofamoreresponsiveperson.Wehavelookedatadoptingtheroleofahypnotisedindividualinearlierpartsofthisbook.Anexampleofthisissimplygivingyourselfdirectsuggestionssuchas"Iamgoingdeeperanddeeperintohypnosisandrespondmoretomyintendedsuggestions."

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Relaxation.Thesearetechniquesandprocessestofollowwhichdeepenphysicalormentalrelaxation,forexample,theupcomingprogressiverelaxationtechniques.Mentalfocus.Thesearetechniquesandstrategieswhichdeepenmentalabsorptionbyfocusingyourownattentionasmuchaspossible.Forexample,reallyengagingwiththementalimagerycontentofasessionandeventellingyourselfthatyouarebecomingmoreengrossed.Forexample,youmightreallyengageinthecoloursofthescenethatyouareimaginingandtellyourselfthesamething“Inoticethedetailsofshadeandlight,thecoloursanddistancesofthethingsIfocusuponinmoredetail.”Dissociation.Thesearetechniquesandstrategieswherebyyousubjectivelyexperience(assuggested)adeepenedsenseofdissociation,forexample,imaginingthatyouarefloatingoutoftheplaceyouarein,orsuggestingthatyouarefloatingoutofyourbody,etc.Expectancy.Thesearetechniqueswhichdeepenyourexpectancyandyourbeliefintheprocessoverall.Thismightinclude,forexample,thetypesofconvincersmentionedinourhypnoticskillsandinductionssectionssuchastheheavy‐armoreye‐fixationtechnique.Withthemodelthatweadheretothroughoutthisbook,applyingourhypnoticmindset,theneedforamajordistinctionbetweentheinductionsanddeepeningtechniquesisnotreallynecessary.Tobehonest,mostofthedeepenerscanbeusedasinductionsandmanyoftheinductionmethodsinstepAcouldeasilybeused(oradapted)tobedeepeners.Additionally,researchsuggeststhatdeepeningtechniquesseemtohavesimilarlevelsofeffectivenessacrosstheboard(Lynn&Kirsch,2006,p.62).Hereareanumberofwaysthatyoucandeepenyoursubjectiveexperienceofself‐hypnosis.1.Progressiverelaxation:BeforeIexplainhowtouseprogressiverelaxationasadeepener,Iwantedtomentionthatthistypeofprocesscaneasilybeusedasaninductioni.e.usedasstepA.Aslongasyouhavethehypnoticmindsetandhaveaprogressiveattitudetowardstheprocess,itisfinetousethistypeofprocess,especiallyifyouaregoingtobeusingtheself‐hypnosisforreducinganxietyorstress,forexample,wherebythedeepenerbecomesahealthycontributortothetherapeuticaimofthesession.Thereisapopularmisconceptionthatyouneedtobehighlyrelaxedand‘trancedout’or‘feelingsleepy’tofullyrespondtohypnosisortogainthemostbenefitfromit.Thisissimplynotuniversallytrue.Evidencehasshownthatpeoplecanbejustasreceptivetohypnosiswhentheyarenotatallphysicallyrelaxed(Banyai&Hilgard,1976).

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LotsofpeopleIhaveencounteredovertheyearstendtobelievethatiftheyfelt‘zonkedout’orweresosleepyduringasessionthattheydriftedoffanddidnotrememberanything,thenthisissomehowagoodthing.Theybelievedthatthiswasevidencethattheywerehypnotised.Yetthisisthestuffofmythandmisconception.Ifyougetyourselfsorelaxedyoucanhardlymoveamuscle,itisveryunlikelythatyouaregoingtobeabletorespondimpressivelytosuggestionsoftakingaction,beingenergised,enhancinglevelsofmotivationandincreasedenthusiasm.Whereas,ifyouarereceptive,alert,attentiveandfocusedyouaregoingtofinditmuchmoreeffectivealtogethertoachievethatsortofoutcome.Theliteratureshowsthatusinghypnosisinanalert,upbeatandattentivefashionisoftenpreferredbymodernhypnotistswhenmotivatingdepressedclientsorenhancingsportsmen'sperformance(Golden,Dowd&Freidberg,1987).Thesameistrueofthechoicesyoumakeforyourself‐hypnosissessions.Ifyouare‘zonkedout’andslouched,slumpedandresemblingadribblingmanwhofellasleeponthetrainhome,thenyouareunlikelytoreallyhavethephysiologyorthementalcapacitytoderivetheinspirationfortakingactiontoovercomeadepressingepisodeinlife,forexample.Despitesomanyself‐hypnotiststhinkingthattheirlevelofrelaxationissomehowindicativeofthembeingresponsivetohypnosis,itissimplynotthecase(Golden,Dowd&Freidberg,1987,p.27).However,ifyouraimistobereallyrelaxed,thenknowingthatandbelievinginyourabilitytodosocouldwellcontributetoyoubeingmoreresponsive,becauseofyourlevelofbeliefinyourskills.Asadeepenerand/orinduction,youcanengageinprogressiverelaxationinanumberofways:1.Youcansimplybreatheandsaytheword‘soften’toyourselfasyouthinkofthemusclesofyourbody.Workyourwaythroughyourbody,usingyourawareness,startingatoneendofyourbodyandmovingallthewaythroughtotheotherend.ThisisaprocessIlearnedfromRichardBandler,oneoftheco‐creatorsofthefieldofNLP(neurolinguisticprogramming)whenattendingaseminarofhis.2.Youcanimaginearelaxingcolour,andthenspreadthatcolourthroughyourbody,onemuscleatatime.Tellyourselfthatasthecolourspread,itrelaxesthemuscles.3.Imaginelightand/orheatspreadingthroughyou,relaxingyoudeeply.4.Imaginethatyouarearagdollandthatyourmusclesareloose,limpanddormant.5.Imaginebeingclosetoaheatsourcethatspreadsthroughoutyou.6.Imaginingtensingspecificmusclesasyouinhaleandthenrelaxingthemasyouexhale.Doingthissystematicallystartingatoneendofthebodyandfinishingattheotherend.

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Therearemany,manyotherwaystouseprogressiverelaxation.Justusewhateverprocessyouknowoftodeeplyrelaxandallowyourbodytobemoreandmorerelaxed.Inalaterchapterinthisbook,wefocusonrelaxationandyou’llbeshownhowtouseaveryparticularmethodofrelaxationfordesensitisationpurposesthatcanalsobeusedasadeepener.2.ImaginingGoingDeeper:Themostobviouswaytodeepenhypnosisistousetheclassictypesofmeansandusementalimagerythatinvolvesgoingdeeper;skiingortrekkingdownamountain,goingdownstairs,driftingintoouterspace,divingdeeperintothesea,walkingdeeperintoalandscapeofyourowndesign.Youcouldsimplyspendtimeimaginingbeinginafavouriteplace,oryoumightalsoimaginewatchingthenumbersinyourmindasyoucountdownwardsandbackwardsfrom100downto0,tellingyourselfthateachnumbertakesyoudeeper.Countingbackwardsisusedwithinalotofresearch.3.QuietTheMind–BubbleTimeDeepener:Simplyfollowthesesteps:StepOne:InducehypnosisandtakecontrolaswedidinstepsAandB.StepTwo:Nowimaginealargebodyofwaterofsomekind.Thiscanbeanocean,asea,alake,ariverorevenalargepoolofsomesort.Alakewouldbeidealforthefirstfewtimesyouusethisprocessasitismorestillandhaslessmovementoccurringwithinitthatlendsitselfwelltotheverynatureofthistypeofsession.Asyouimaginethatlargebodyofwater,imaginebeingsatonthebedofit,thefloorofitanduseyourimaginationtoletyoubreatheeasilyandcomfortably.Justbemindfulatthisstage.Observeyourself,yourbreathinganddon'ttrytochangeanythinganddon'ttrytostopanythingfromchanging.Sometimesthingchangejustbybeingobserved.Enjoysomequiet.Justbecomfortableimaginingthisratherunusualideathatyouarebreathingcomfortablyandeasilywhilstsatatthebottomofalargebodyofwater.Whenyouhavegotcomfortablewiththatnotionandareimaginingitasclearlyandvividlyaspossible,moveontostepthree.StepThree:Afteranyperiodofmindfulnessandquietreflectionoccurs,eventuallyathoughtislikelytocrossyourmind.Assoonasanythoughtentersyourmind,watchandimagineabubblerisingoutoftheground,risinguptothesurfaceofthewater.Soifandwhenanyimage,sound,dialogueorthoughtcomesintoyourmind,youwatchandseeabubbleriseupoutofthewaterbed,itthenfloatsupandupand

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youwatchitgooutofviewasitreachesthesurfaceofthewater.Imaginethatthebubbleisthethoughtandthatyousimplyletgoofthethoughtasthebubbledriftsandfloatsfaraway.Thethoughtthenleavesyourmindquietandpeacefulagain.Continuedoingthisforafewmoments.Asyoucontinuetodothis,tellyourselfthatwitheachbubblethatfloatsup,witheachthoughtthatdissipates,andwitheachbreathyoubreathecomfortablyatthefootofthisbodyofwater,yougodeeperanddeeperintohypnosis.Youmightsimplysaythewords“deeperanddeeper”(forexample)toyourselfasadeepeningmantraandameansofkeepingthemindstillwhilelettinggoofanyotherthoughtsasbubblesthatfloatupandaway.Onceyouhavegotcomfortabledoingthis,moveontostepfour.StepFour:Letthebubblesrisingandfloatingawaybemirroredwithyourbreathingrate.Thatis,createthebubbleandgetitrisingasyouinhale.Thenasyouexhalepushitallthewayoutofthewaterandintotheairtodissipate.Somethoughtsmaypersistandcontinue,inwhichcase,bepatientandaccepttherepetitionandkeeprepeatingtheprocessgentlyandeasilyasyoubreathegentlyanddeeply.Donotjudgeortrytointerferewiththethoughtsyouhave.Justnoticethem,watchthemhappening,acceptthemandthenletthemgobyimaginingthebubble.Allowingeachfacetofthismindfulbubbleprocesstotakeyoudeeperintohypnosis.Asyougodeeperandonceyouhavedonethisforacomfortableperiodoftime,moveontothenextstep.StepFive:Onceyoufeelthatyourhypnosisisofasufficientdepth,thenyoucontinuewithyourchangeworkorself‐suggestionasyouwoulddousuallybeforemovingontothefinalstep.Thoughthisentireprocesscanbedonesimplytoderivethebenefitsofmindfulnessandenjoyingaquiet,relaxedandpeacefulmindforthedurationofthesession.(Wediscussmindfulnessinmoredepthlateroninthisbooktoo)

YouthenfollowstepsDthroughtoEandopenyoureyestobringthissession

toanend.

4.Mind’sEyeDeepener:OneofmyfavouritedeepeningprocessesinhypnosisisoneIfirstreadaboutinthebookTranceworkbyMichaelYapko,andiscalledthemind’seyeclosure.Ilikeitbecauseitisfairlyquick,reallydoesthejobofdeepeningwellandhelpsinavarietyofwayswiththesession.Thetechniqueinvolvesimaginingthepresenceofa“mind’seye”asthe(albeitmetaphorical)partofourmindwhichthinksandimaginesstuffevenwhenourbodyisrelaxed,comfortableandstill.Thisimaginarymind’seyealsohasimaginaryeyelidsthatweimagineclosing(similartoanimaginaryversionoftheeyefixationwelearnedaboutearlierinthischapter).Youguideyourselfandimaginethemind’seyelidgettingheavier,

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forexampleandyouthenextendthemetaphorsothatthis(imaginary)eyelidclosingalsohelpsthemindtogoquietandbelessdistracted.Itisgreattouseifyouareabouttoengageinhypnosisfollowingsometimeinabusyenvironment,orifyouarealittlefidgetyatthebeginningofasession,forexample.FollowingstepsAandB,youthenimaginethatyouhaveamind’seyethatisresponsibleforyourmentalimageryandthoughts.Youimaginethatthismind’seyehasaneyelidandjustlikeyourphysicaleyelids,itcanalsoclose.Youthenimagineitgettingmoretiredandgraduallyclosing.Youtellyourselfthatasitcloses,italsoclosesoutstraythoughtsandimagesthatmayhavedistractedyouandallowsyoutofocusontheimportantaspectsofthesession.Youtellyourselfthatyoumindisgettingclearerandmorepeaceful.Ithinkitgoeswellfollowinganeye‐fixationtechniqueasyouwillhaveanorientationoftheeyesthroughout.5.HypnosisRevivification‐RevivifyingPreviousHypnosis:Ok,sotosaythewordrevivificationdoesmakeyoufeellikeyouhaveastutterandsoundabitlikeArkwrightfromOpenAllHours(thoseofyouintheUKoldenoughtoremembertheTVshowanyway!),however,itremainsaverypowerfulandsimplewaytodeepenorinducehypnosis.Disappointingly,myhugedictionaryonlyhasrevivificationnotedasthenounforthewordrevivify.Imayhavetogoandgetmyselfanewoneandrevivemydictionarycollection.However,mywordcheckerkeepscorrectingmytypingerrors,soitknowsthatsuchawordexists.Thewordrevivifyinmydictionarymeansthefollowing:Togivenewlifeorspiritto;revive.Whichdoesbeautifullyexplainthenotionofusingrevivificationforthepurposeofdeepeningorinducinghypnosis.Revivificationutilisesaperson’spreviousexperiencesofhypnosisorothersimilartypesofexperience,suchastimeswhenyouhavebeenhighlyfocused,absorbedorprogressivelyexpectant,forexample.Theclassicexperiencesyoucanchoosetoelicitarethosethatarepredisposedtohavehypnosispresent.Forexample,experiencesthataresimilartohypnosisthatyouhavebeeninbefore;timesofgreatfascination/absorption,timesofintenselearningandsoon.Ofcourse,ifyouhaveexperiencedhypnosisformallyononeormoreoccasionsbefore,thenyoucanusethatpreviousexperienceofhypnosistorevivifyinfutureself‐hypnosissessionstoo.StepOne:HavinggonethroughstepsAandB,nowhaveathinkandtellyourselfhowyouknowwhenyouhavebeentotallyabsorbedinsomething?Orsimplyremindyourselfofwhatyouliketodotorelax.Ifyouhaveexperiencedhypnosisbefore(hetero‐hypnosisorself‐hypnosis)thenyoucanrecallanoccasionwhenyouexperiencedhypnosis.

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StepTwo:Nowstarttoimaginethatoccasion,andnarrateit.Simplydescribewhen,where,withwhom,whathappenedandsoon;givingadetailedaccountofithappeningasyouimagineitinasmuchdetailaspossible.Thisinitselfcanbegintodeepenyourexperience.StepThree:Nowstarttomovethescenariofromtheoccasion‘then’andmoveitto‘now’withyourcommentary.Insteadofdescribingthatpastexperienceasyoupreviouslywerebysayingthingslike‘Iwassatwithmyattentionfixedonthetelly,andIfeltconnectedwiththecharacters’younowstarttobringitintothe‘now’anddescribe(youareactuallysuggestingittoyourself)thesamefeelingsasoccurringrightnow,maderelevanttoyourself‐hypnosissession.Forexampleifyouhadpreviouslysaidtheprevioussentenceaboutbeingsatfixatedonthetelly,youcouldnowsay‘Iamabsolutelyabsorbedandfixatedonthisself‐hypnosisexperienceandreallyfeelconnectedtoit.’Youstarttoalsoshiftthefocusofyourwordsfromexternaldescriptionsofthesettingandsituation,tointernalelements,sensationsandthoughtstomovethefocusinsideofyouandpointyourattentioninward.“SoasIwassittingonthesofa,watchingthetelevisionlisteningtothemusicontheshow,Iamnowfeelingdeeplyrelaxedandabsorbedinthisself‐hypnosissession.”StepFour:Youcanthenstarttogivesuggestionstobuild,developandmagnifythosefeelingsyouexperienceandtellyourselfyouaregoingdeeperasthosefeelingsincrease.Remembertoaddbeliefandmaintainyourhypnoticmindsetandthoseattitudesthroughout.Thatisrevivification.Complexname,verysimpleprocess.6.PerfectHypnotistandMirror:Oneofmyfavouritewaystodeepenhypnosiswhenworkingwithclientsinmytherapyroomsisthisprocess.Itisagreatself‐hypnosisinductionordeepenerasitrequirestheimaginationandpersonalinterpretationoftheindividual.Itisbestusedwhenyouhavesomeexperienceofhypnosisasyou’llbenefitfrombeingabletorefertopreviousexperiencesandunderstandingwhatyourownexperienceof‘deephypnosis’actuallymeanstoyou.OnceyouhavegonethroughstepAandB,thenyouimaginebeingsatoppositeamirrorandyoulookintothatmirrorandseeyourownreflection.Irecommendthatyouallowyourselfenoughtimetoimaginethereflectioninasmuchdetailaspossible.Asyouseeyourselfinthatmirror,imagineandnoticethethingsthattellyouthatyouaredeeplyhypnotised.Whatisitthattellsyouthatyouaregoingdeeperanddeeper?Thebeautyis,thatasyouseeyourselfinthemirrorgoingdeeperandbeingmoreabsorbedinyourself‐hypnosis,youcanrealisethatinorderforthatmirrorreflectiontobethatway,youmustbethatwayyourselfnow.Withthatrealization,starttobehaviourallyandcognitivelyadoptthosethingsyouseein

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themirror.Thereyouhaveit,youhaveverysimplydeepenedthehypnosis.Youchoosewhateverisconvincingtoyou.Youthengeneratetheobservablesignsinthemirrorreflection.Ioftentakenthisnotionastepfurther.Forexample,havinginducedhypnosis,youcanevenimaginethatyouinthecompanyoftheperfecthypnotistforyouineveryway.Thehypnotistspeaksinthewaythatresonatesbestwithyou,thatyoufindeasiesttoconnectwith.Seethesceneandthehypnotistinasmuchdetailaspossibletoadvanceyourfocusandabsorption.Thenuances,toneandlanguageyouobserveandnoticeallenhanceyourabsorptionandyouexpectdesiredoutcomesasaresult.Basically,youconstructandcreatetheiryouridealhypnotistanduseyourimaginationtotransferthosequalities,usingyourimagination,ontowhatyouaredoingandhowyouareconductingtheself‐hypnosissession.Letitenhancethealreadymuchmentionedhypnoticmindset.Onemightimaginethatyouhaveafabulousrapport,trustandexpectancywiththehypnotist,butallthetimerememberingthatyouaretheoneresponsibleforgeneratingallthehypnoticeffects.Ifyoudonothaveagoodideaofwhatthiswouldbelike,thenyoucouldgoandhavealookatmyYouTubechannelandusesomeoftheone‐to‐oneclipsthatIhavethereasmaterialforyourimagination.7.PosthypnoticSuggestionandRe‐Induction:Additionally,IwantedtoaddonemorethingbeforewegetontostepD.ThemeansofdeepeninghypnosisthatIamwritingaboutheretodayisreferredtoasrefractionationbymanyandalsogoesbyothernames.Itisparticularlyusefulwithinahypnotherapysessionaswehypnotherapiststendtoworkwithpeoplewhosepresentingissuescandetrimentallyeffecttheirabilitytoconcentrateorfocuswell;thisprocessenhancesconcentrationandfocusesattentionverywell.Thistypeofdeepeningprocessisvirtuallythesameastheinductionprocessoftenreferredtoasfractionation,thekindcitedinaDaveElman(1984)styleofinduction;averypopularformofinductionusedbyhypnotherapistsinclinicalpractice.Theprocessofrefractionationiswherebythehypnotherapistorhypnotistdeliversasuggestiontotheclientwhoisalreadyhypnotised.Thesuggestionisthattheycanbehypnotisedquickeranddeeper.Thatindividualisthenbroughtoutofhypnosis,fullyemerged,andfollowingabriefchatishypnotisedagain.Theidealresponseisthattheyarenowhypnotisedquickerthanbeforeandhaveaperceptionofitbeingdeeper.Thisprocessisthenrepeatedanumberoftimeswitheachoccasionbeinghypnotisedlastingslightlylongerthanthepreviousone.

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Eachperiodspentinhypnosisteachesanddemonstratestotheclienthoweasyitistobehypnotised,andittrainsthemtogetbetterandmoreeffectiveatit.Onoccasion,somestagehypnotistshaveusedsimilarnotionsasameansofbeingabletoclicktheirfingerswhilstdirectlysuggestingtheperson"sleep!"astheyimmediatelyrespondandgointohypnosis,givinganimpressivedisplayfortheaudiencetobewowedby;sometimesnotknowingthattheprocesshasbeenpracticedandre‐inducedtoreachthisspeedpriortotheshowbeginninginearnest.Manyhypnotherapistssetupandusewhatisreferredtoasa"cueword".Thiskindofacueisassociatedwiththerapidenteringofhypnosisandappliedoverandoversothatuponbeingusedinfuturesessions,theclientcanimmediatelygotothatlevelofhypnosisattainedpreviously.Thehypnotherapistthenhasaposthypnoticsuggestionthatcanbeusedinfuturesessionsandcanspendalotlesstimeinducinghypnosisandmoretimeengaginginthehypnotherapy.Iwouldhastentoaddthatmanycuesactuallyexistinherentlyanyhow.Ifindmanyofmyclientssimplyreactacertainwaytosittinginthechairinmyconsultingroom.OrifIchangemyvoiceordimthelightsinawaythatindicatesthehypnosispartofthesessionisgoingtooccur,inlinewithwordsusedthathavebeenusedbeforewhentheclientwashypnotised.Thisreallyisbasicstuffasfarashypnotherapygoes,butaswithsomanythingsinlife,thesimpletendtogetoverlookedandnotappreciatedenoughwhensomuchtimeisspentbeinginaweofthecomplexalternatives.Foraself‐hypnotist,enteringandre‐enteringhypnosisrepeatedly,tellingyourselfyouaregoingdeepereachtime,tellingyourselfthatitiseasiereachtimehelpsdevelopskillandabilitytoenterhypnosisinawayyouperceivetobedeeper.Whenyouareinwhatyouconsidertobedeephypnosis,settingupa‘cue‐word’isjustaseasilydone;“eachtimeIrepeatthewords‘deeplyhypnotised’Ireturntothisdepthofhypnosis”.Then,eachtimeyouenterhypnosis,yousimplyusethosewordsthatyouhavebecomeconditionedto,togodeeperintohypnosis.Useyourownpreferredwordsorphrasethough.8.DissociationExample:Rememberthatgag?“Whatdoyoudoifyouseeaspaceman?”….“Parkinitman.”Wellwiththisdeepeningprocess,wearegoingtouseself‐hypnosistogointospace.Itisjustonewayofusingdissociationandyoucanadapttherationaleandapplyitinotherwaystoo.IrecalloneofthefirsttimesthatIhadtheage‐oldnotionof‘TheViewFromAbove’showntomewithintheMeditationsoftheEmperorMarcusAureliusandIoftenuseitintherapysessionswithmyclientstohelpthemgetasenseofperspective.Thoughthisprocesscanbeusedfortherapeuticgain,itisreallybeingusedhereasadeepener.

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StepOne:HavinggonethroughstepsAandB,developaheightenedawarenessofyourself.Becomeawareofyourbody,thesensationswithinit,yourbreathing,andjustobserveyourselfinthismoment.Don’ttrytochangeanything,justwatchandobserveyourselfinthismoment.Becomesoawareofyourselfthatyoucanimaginewhatyoulooklikeinthatpositionthatyouarein.Thenimaginethatyouarewatchingyourselfasyourelaxinthatposition.Whenyouareawareofwatchingyourselfasyourelaxinthatposition,asifyouareseeingyourselffromtheoutside,thenmoveontothenextstep.StepTwo:Nowasyoulookatyourselfstarttofloatupwardsandawayfromyourbody,leavingitthereinthechair.Leavethebuildingyourbodyisinandasyoufloatup,imaginegoingdeeperinsideyourownmindandallthetimegoinghigher.Starttonoticethesurroundingarea,noticethelifegoingonandthemovementsoftraffic.Thenstarttonoticemoreofthelandscapeasyoutravelhigher.Starttoseethelargerlandmassandeventhecoastlineasyoutravelhigher,youseelessdetailofthestreetsandmoreofthegeneralsurroundingarea.Asyoufloathigher,movethroughthecloudsandbeyondtheatmosphereandtakeallthetimenecessarytofloatupandintospaceuntiltheentireplanetEarthisthereisfrontofyouthatyoucanlookatinallitsbeautyandmagnificence.Noticethecoloursoftheplanets,thecloudsarounditandseeitfromhereinspace.Spendallthetimenecessarytodothisstepinathoroughandenjoyableway,makingsurethatyounoticethedifferentperspectivesasyoumovefurtherawayfromthatpointwhereyourbodyremains.Whenyouhavedonethis,moveontostepthreetodoso.StepThree:Fromthisplaceinspace,totallyremovedfromtheplanetEarth,viewingtheearthandallthelifethatexistswithinitfromthisplaceinouterspace,starttoimagineyouaresharingandbenefitingfromthewisdomoftheuniverse.Thatyouaregaininginsight,wisdomandperspectivefrombeinghereinspaceforawhile.Therearemoreadvancedwaysofusingthisprocessfortherapeuticgain,butasadeepener,thatisallthatyouneedtodo.Youmaywanttoincludeajourneyinvolvingyoufloatingbackdowntoearthwhenyouareabouttoexithypnosistootohelpyoureorient.Youcanuseacombinationofthesedeepeningmethods,understandingtheprinciplesoftheprocessesrecommendedherewillenableyoutocreateanddevelopyourownwaysofdeepeningtoo.Therearegoingtobesomemindfulnessprocessesrecommendedlaterinthisbookwhichcouldalsobeusedforenhancingyourawarenessofthemomentandenhancingabsorption.TheydohaveagooddeepeningeffectthatcouldbeemployedatstepCstageofyourself‐hypnosissessions.

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Havingadoptedourhypnoticmindset,inducedhypnosis,takencontrolandthendeepened,wenowmoveontothenextstepinourfive‐stepself‐hypnosisprotocol.StepD:Deliversuggestionordochangework.Throughouttheremainderofthisbook,youaregoingtobegivenawidearrayoftechniques,methods,strategiesandprocessestodoatthisstageofyourself‐hypnosissessions.Onceyouhaveinducedhypnosis,takencontrolanddeepened(ifyouneededto)youthengettotheimportantpartoftheprocess,whichisthechangework,theprocessthatisgoingtoadvanceandcontributetoyourwell‐beinginsomeway.Thisisgoingtoincludeself‐suggestion,affirmation,mentalimagery,cognitivestrategiesandarangeofotherprocessesandprotocolssupportedbyevidence.Fornow,itisimportanttosimplyknowthatyoudothisinawaythatadherestothehypnoticmindsetandinamannerthathasanappropriatelevelofenthusiasm.StepE:Exitfromhypnosis:EstandsforExitorEmerge.Itisnotreferredtoasawakeningbecauseyouhavenotbeenasleepandwewanttomakeadistinctionfromsleepaltogether.Theexitprocessgivenhereshouldbedoneatapaceslowenoughforyoutofullyreorientyourself.Probablythemostimportantpartofthisprocessisactuallytellingyourselfyouarecomingoutofhypnosisandhavinganobviousintentiontocomeoutofhypnosis.Aswehavedistancedourselvesfromthenotionofa‘specialhypnotictrancestateofalteredconsciousness’youmightwonderwhatitisthatweareactuallyexitinghere,whatareweemergingfrom?Throughoutaself‐hypnosissessionyouwillpossiblyexperiencearangeofdifferentphysiologicalsensationsandotherchangesasaresultofthesuggestionsgivenandtheuseyouhavemadeofyourimagination.Ifyouhaveuseddissociationdeepeningmethods,orimaginedbeinginadifferentplace,thenyouwillbenefitfromreorientingyourselftoyouractualsurroundings.Evenifyou’vebeengreatlyrelaxed,youwanttothenreorienttobeingyourusual,alertselfasyougoaboutyourday.Youconcludetheself‐hypnosissessionbysimplycountingfrom1to5.Youcancountaloudorinyourmind.Whicheverwayyoudoso,whenyoucount5andopenyoureyes,yousignaltheendofthatself‐hypnosissession.Eachofthenumberscanrepresentanumberofdifferentthings,soyoumightliketoconsiderthatthefirstfewtimesyouexithypnosis,youeventellyourselfthefollowing:AsIcountfrom1to5Iamcomingoutofhypnosis.Iamemergingandexitingthisself‐hypnosissession.

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WhenIcount1,Ihavefullcontrol,flexibilityandcoordinationthroughoutmyentirebody,fromthetipsofmytoestothetopofmyhead,fromthetipsofmyfingersandthumbstomyshoulders.Anyfeelingsoflightnessorheavinessreturntotheirtrueandcorrectperspective.Herewehaveputallourbodilysensationsbackastheyshouldbe.Sometimes,prolongedstillnessinhypnosiscan,forexample,alteroursensationsoflightnessandheavinessinourlimbs,andsomeoftheinductionsweusemayhavealteredsensationsandperspectivethatwewanttoreturntousual.WhenIcount2,IpositionmyselfbackintheplacewhereIenteredhypnosis,rememberingandrecallingwhatwastomyleftandright,aboveandbelow,rememberingandrecallingsomefeaturesoftheplace.Thisisimportantifyouspentsometimeinafavouriteplaceorusedyourimaginationvividlytoimaginebeingsomewhereelse.Someofthementalimagerytechniquesweuselaterinthisbookrequireyoutoimaginerehearsingcopingskillswhenbeingsomewhereelseinyourmind,forexample.Youareensuringthatyoureconnectwiththeplacethatyouareactuallyinonceagain.WhenIcount3,allsoundsreturntotheirtruelevelsofimportanceandhavethecorrectperspective.Somepeoplefindthat,whileinhypnosis,theirhearingcanbecomealteredslightly.Forexample,aladyIoncehypnotisedcommentedthatmyvoiceseemedlikeitwasbackgroundnoiseeventhoughIwassittingrightnexttoherandthatthetrafficoutsideseemedlouder.Ourfocuscansometimesmakesoundsseemdifferent.Likewise,astrongimaginedexperiencecanhaveourhearingtuneddifferentlypotentially,soweliketomakesurethatisallbackinplacetoo.WhenIcount4,Iamkeepingandbringingwithmeallthewonderfulbenefitsofthishypnosissession.Allthegoodstuffthatyouhaveworkedonintheself‐hypnosissessioncannowbebroughtbackwithyouintoyourreal‐life.Makesureitisintegratedandisnotleftinthedomainofhypnosis.Evidencesuggeststhatyou’llenhancethesuggestionsusedinthesessionifyoutellyourselfthatthey’llbeeffectivewhenthesessionhascometoanend.WhenIcount5,Iopenmyeyestobefullyemergedandoutofhypnosis.Youthencountfrom1to5andopenyoureyes.Thatparticularsessioniscompleted.IstronglysuggestthatyourevisitthischapternowandrunthroughtheAtoEprotocol,practicethevariousinductionsanddeepeningskills,thenyouarereadytostartusingitallfortheupcomingwaysofadvancingyourwellbeing.ThischapterhasexplainedtheA‐Estep‐by‐stepprotocol:Accesshypnosis,being

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incontrol,deepening,deliveringsuggestions(orengaginginmentalimageryorothercognitivestrategies)andthenexiting.Rememberthroughouttoapplyyourprogressivehypnoticmindsetandwearethenreadytostartapplyingself‐hypnosisforbeneficialandtherapeuticchangeandenhancementofwell‐being.I’drecommendthatyoudonotcontinuewithlatterpartsoftheaudioprogrammeuntilyouhavepracticedwiththeearlysectionsandgottheA‐Eprotocoldowntoatee.

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