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What is Hypnosis?
Hypnosis: Fact and Fiction
Is Hypnosis Dangerous?
Deepening the Hypnotic Trance
Testing the Hypnotic Trance
Rules of the Mind
The Power of Creative Imagination
How to Set Realistic Goals
You Can Learn to Relax
Glossary of Terms
Finding a Hypnotherapist Near You
Certification: Licensed Professionals
Hypnosis Training For Professionals
Hypnosis Learning Modules
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This is a slow but sure way to enter the hypnotic state. To induce a state of self-relaxation, follow these instructions carefully:
Select a comfortable location where you can be sure that you will not be distracted by the telephone or other unnecessary noises or interruptions.
Subdued lighting and a quiet atmosphere are helpful but not essential. The area should be free from drafts and unpleasant odors. Clothing should be loose (tie, belt, shoes, etc.).
You may do this exercise sitting up or lying down, whichever is more convenient. If you are seated, make sure that your back is supported against the back of the chair. Feet should be flat on the floor, or use a footrest. Knees and ankles should not be crossed. Hands should rest on the arms of the chair or on your thighs or loosely on your lap. The head should be in a comfortable forward position. If you are lying down, your arms should be alongside your body and your head should be slightly elevated. Feet should be separated with toes turned outward.
Set a time limit for your practice session. Initially, you may want to use a timer to signal you when the time is up. With practice you will learn to respond accurately to your own internal clock.
STEP 1: Locate an imaginary spot on the ceiling or the wall. Focus your attention on the imaginary spot and remain very still.
STEP 2: Vividly imagine that you feel calm, relaxed and sleepy. Your body responds to your imagination and the more you pretend, the more your body will respond.
STEP 3: As you begin to feel your eyelids becoming heavy, take three deep breaths. After the first deep breath, slowly exhale and say or think...
"I am relaxing." After the second deep breath, slowly exhale and say or think... "My body is relaxing."
On the third deep breath, hold it and count..."three... two... one." Then as you exhale, say or think the words, "relax now" and let your eyelids close.
STEP 4: Direct your attention to each group of muscles in your body and tell them to relax. In your imagination, see them relaxing. Start at the tips of your toes and continue to the top of your head. Do this exercise slowly and without concern. Allow 10 to 15 minutes for the body to relax. DO NOT test the relaxation by moving.
STEP 5: At the end of each practice session think to yourself... "Each time I practice this exercise I relax more quickly, more easily and more deeply than any time before. Each time I am more receptive and responsive to suggestions I give to myself. I look forward to practicing daily because I enjoy it."
STEP 6: Slowly count from 1 to 5 to arouse yourself. Before counting, give yourself a suggestion that on the count of five you will be fully alert, feeling perfect in every way.
If you should have any concerns about arousing yourself at any time during your relaxation exercise, you will be reassured to know that you will always be aware of anything of significance that may be occurring at the time; and therefore, will always be in control of any unexpected situations that may arise.
|The instructions presented are from the personal collections and writing library of Mr. Robert E. Cutter, who died December 13, 2001, while in the process of completing the transfer of his work to the internet. These are offered as educational instruction only. The purpose of this instruction is the effective learning and use of hypnotic techniques for vocational or avocational self-improvement. This instruction is not offered as a substitute for, nor as a supplement to, any form of therapy concerned with physical, mental, nervous or emotional illness. Robert E. Cutter served as web consultant for American Psychotherapy and Medical Hypnosis Association for three years. His hypnosis education came through the training he provided at a school he owned in the 1950's in Los Angeles, California, along with his wife who preceded him in death in 1980. Robert Cutter was not a psychologist and did not practice psychotherapy, but his interest in hypnosis motivated him to provide free resources materials for others who wanted to learn to use the power of their minds to improve well being and health-related issues.|
Michael A. Robinson, R.N.- BC Psychiatry
Licensed Texas State Nursing Board Registered Nurse
Texas State Nursing Board Certified in Psychiatry
In Honor and Memory of Robert E. Cutter, B.S. 1923-d.2001
From the Writings of Robert Cutter's Self Hypnosis Center
About Feelings Network
Texas . 78526
Phone (956) 203-0608
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