MCR Hypnotherapy - Mairead Russell

NLP HYPNOTHERAPY EFT IN MANCHESTER

 

“From Imagination To Reality......”

 

Tel: 07532 110457         mairead@mcrhypnotherapy.com

FREE SELF HYPNOSIS INSTRUCTIONS – MCR HYPNOTHERAPY

 

Self hypnosis is simply a state of deep relaxation and we utilize this state of mind to give ourselves positive suggestions in order to overcome bad habits and limiting behaviours such as low self esteem, nail biting etc. In this relaxed state known as ‘trance’ our conscious mind is bypassed allowing us to communicate with our unconscious mind -the most powerful part of our mind.  –  which is very open to positive suggestions. (see ‘The Mind’ page)

 

Before you start self hypnosis

As with anything new – self hypnosis requires practice! Try this exercise every day (at a time which is suitable to you) for the first two weeks to set up a regular habit. The more you practice the better you will become and the more beneficial the practice will be for you too.  Persevere too – it can take some time to ‘switch off’ from the outside world but again the more you practice the easier this will become too.

 

Be realistic too. Don’t expect miracles after day two or even after two weeks!  In the first two weeks you should simply get into the habit of relaxing the mind and body and once you have accomplished this then go on to adding positive suggestions. I would suggest that you spend between 10 and 20 minutes in self hypnosis  - to benefit not only from your suggestions but from the relaxed state itself too – spending a couple of minutes giving yourself positive suggestions. However if you can only manage 5 minutes then do 5 minutes – it is better that none!

The Benefits of Regular Self Hypnosis

Using self hypnosis regularly not only helps us to gain specific personal targets but it also has a beneficial effect on our emotional, mental and physical well being too! Some benefits include a feeling of calmness and self control, lower blood pressure, lower stress and anxiety levels, increased  creativity, a general feeling of well being and self acceptance to name just  a few!

Caution - Please Note

Self hypnosis is a great ‘self help’ tool to use for minor problems however if you have suffered trauma, panic, extreme anxiety it would be wise to seek advice from a registered hypnotherapist or your doctor first.

If you need any advice or information on hypnosis or self hypnosis and trauma - then please feel free to give me a call. I offer an empathetic and confidential service.

 

 

Advice

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Prepare your self hypnosis script or positive suggestions before you start – so you know exactly what you are focusing on and it ensures a more successful practice too. Be specific in your suggestions and use positive suggestion! For example if you wish to lose weight you should say ‘I feel healthy and positive. I eat healthily and feel comfortably full after each meal so I have no need, no desire to eat between meals..’ etc. You should not use negative suggestions such as ‘I will lose weight’ or ‘ I no longer eat...’ Focus on what you want (slim and healthy) and not on  what you don’t want (to lose weight and not be fat)!

SELF HYPNOSIS INSTRUCTIONS – THE PRACTICE

 

· find a comfortable place in your home (or office) where you know you won’t be disturbed. Sit down, close your eyes and place your feet firmly on the floor, resting your hands loosely in your lap. Loosen any tight clothing too!

· With your eyes closed, just take three deep breathes in – (your tummy should rise) – hold the breath for a moment – and breathe out slowly, imagining all tensions, anxieties leaving your body, and your tummy relaxing too.

· Bring your attention to your feet and legs – and on the next breath in mentally say ..one...and feel a sense of grounding and relaxation spread up through your feet into your lower legs and knees... exhale and let your legs and tummy relax

· On the next in breath mentally say....two... and feel the relaxation now spreading up from your legs into our hips and tummy area...releasing tension and exhale slowly relaxing further.

· With the next breath say ...three... and breathing in – pull the feelings of relaxation now up from your waist into your chest area ...becoming aware of the sense of relaxation, allowing the relaxation to spread easily into the shoulders. Breathing out feel the shoulders drop and tension releasing.

· Next breath – say ...four... allow relaxation to spread down your arms and into your hands – being aware of how lose and relaxed your hands feel.

· Next breath – say five.....  feel the warmth of the relaxation spreading up your neck, into your face muscles...feel your eyelids....so heavy and so relaxed. Notice the sense of relaxation now at the crown of your head.

· Now on the out breath – say ....six... and double the feelings of relaxationand allow this wonderful sense of calmness and relaxation to flow downwards into the face, eyes, neck and shoulders.

· On the next out breath say...seven...and again double that relaxation and allow it to spread down to the chest area and waist being aware of how wonderfully relaxed you are feeling.

· Say...eight...and notice this warm, comfortable feeling of calmness and relaxation flowing effortlessly into your waist and hips.

· Say...nine.... feeling totally relaxed now...feeling total relaxation flowing into the legs, knees, lower legs and feet – every part of your body totally relaxed.

· And ten..... breathing deeply...enjoy this relaxation, feeling centred, calm and relaxed. Being aware of your breathing and noticing how your body relaxes instantly when you breath out  - bringing your awareness to this creates an association in the mind between the out breath and a sense of inner calm.(this can be used outside the hypnosis practice too when feeling stressed or anxious – just being aware of the breath and the sense of relaxation on every out breath.)

· Now as you are in total relaxation – you now repeat your affirmations – in your mind or out loud. For example... ..’ I feel calm and relaxed in every situation. I feel confident and in control. My thinking is clear and focused at all times.’ Repeat at least three times.

· When you have finished your positive affirmations then count yourself out of the hypnotic state ... from one to five ...telling yourself you are feeling more and more aware, more and more awake and when you reach five tell yourself ‘eyes open, wide awake, back in the here and now’.

· Take a moment to stretch slowly and smile. You will feel ready for the day/night ahead.