From: cs89ssg@brunel.ac.uk (Sunil Gupta)
Newsgroups: alt.hypnosis
Subject: Re: hypnosis tutorial
Date: 19 Nov 92 14:06:21 GMT
Organization: Brunel University, Uxbridge, UK
X-Newsreader: TIN [version 1.1 PL6]

Sunil Gupta (cs89ssg@brunel.ac.uk) wrote:

indeed I did, for self-hypnosis the technique is similar, It involves a lot of
visualisation, so make up your own scenes that you can easily visualize

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I am lying on my back and already feeling a little relaxed.

In a moment I will enter a state of complete  relaxation,  also
known as hypnosis or trance.

I will feel as if every muscle in my body has gone limp.

my whole body, from the top of my head, to the tips  of  my
toes will feel numb and relaxed.

I will concentrate on my thoughts at all times.

In the event of an emergency I will automatically come  out  of
trance  and  be  fully  awake. I will be able to do whatever is
necessary to get out of the crisis.

I may not enter the state of hypnosis while in control  of  any
kind of machinery, or where remaining awake is important.

I may enter the state of relaxation only if my  are  lying  or
sitting  down,  listening to this tutorial, under the guidance of
an experienced hypnotherapist, or under self-hypnosis.

<close your eyes>

to start the relaxation here are some deep breathing exercises.

take a deep breath in through the nose.  hold it for  a  second.
breathe out through the mouth, and go limp.

I can feel my body relaxing already.

do this, slow inhalation and  quick  exhalation,  three  or  four
times. 

deep breathing is a very effective way of relaxing. It also helps
to lower the pulse rate.

it will be easy for me to continue this deep breathing  for  the
remainder of this tutorial.

From now on, I will be able to concentrate  on  my  thoughts.  I
will  ignore any other noises, no matter how loud they may be. If
someone wishes to talk with me, or there is  an  emergency,  I
will  awaken  from  trance feeling totally refreshed, and in full
control of my body.

The next time, I will easily enter  an  even  deeper  state  of
trance.

my muscles are already beginning  to  relax.  As  my  muscles
relax, I feel a pleasant sensation of numbness coming over
me. It is beginning with my feet and legs growing numb.

Next my hands and arms are growing numb, And then a very pleasant
sensation of numbness spreads over my entire body. I will
begin  to  enter  a  state  of  complete  mental   and   physical
relaxation. It is a wonderful feeling to relax, and I am going
to relax from my head to my toes. I will  begin  with  my
mind.

my mind ignore any other noises. If my hear  a  noise  it  will
only make me feel more relaxed. I will concentrate on my thoughts
at all times. I want to relax because I know how good it feels.

my mind will, in a few moments, become lazy. So  lazy  that  it
will  think  of  ,  and  do  nothing.  my  mind   will see only
darkness, emptiness , a complete blank. my will hear,  feel  the
meaning of, and live, every word I think.

I am visualizing a pleasant country scene. I am standing on a hill,
looking out towards the horizon.

There is greenery everywhere, I can see the sky, it is a light blue,
. It is cool, and the sun in high in the sky.  There are trees, 
hedges and fields, it is a very pleasant scene

The air smells clean and is cool.

I turn around slowly, the Horizon swings out of sight. infront of me
I can see the green contours of the hill reaching for the sky. 

I can see something at the top of the hill, I walk towards it.

As I walk towards it I can see it more clearly. It is a well. 
I am now at the well. it is made of white stone and has a quaint red roof
covering it. 

I am looking into the well, it is dark and comfortable.

I am going down the well. its is getting darker and more comfortable.
The walls are going darker and darker, so it is so dark that I cannot see
anything at all. All I see is blackness complete perfect blackness. 

I will remember this blackness, for this is what it is like when the mind is
completely relaxed.


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when you you close your eyes, normally your mind throws up all kinds of
images. by visualizing a black scene that is very comforting, besides which
since the brain has been given something to see, it wont throw up any images.
and so you can empty your mind of unnecessary thoughts 
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my mind has relaxed . the  relaxation is beginning to spread to every 
part of my head . Every nerve and muscle in my head  is relaxing.
I  can  feel  the  tenseness leaving  my  head . Now the skin and 
flesh on my forehead is softening  up,  smoothing  out,  relaxing.

All  the  tenseness, wrinkles and frowns have  left my forehead.

As I breathe deeply: the muscles in my throat  are  relaxing.
As I swallow: I can feel my throat relaxing.

The relaxation is spreading into my jaws. As I open my jaws
slightly: my jaws relax.

my tongue, teeth and gums are all relaxing. I can  feel  them
growing numb.

The relaxation is  spreading  out  into  my  lips,  which  hang
loosely and comfortably.

The numbness and relaxation is spreading across the  whole
of  my face. My chin, cheeks, nose and ears; are all relaxing
and growing numb.

My entire head is growing more  numb with every second that passes
,  and  the  relaxation  is spreading into my eyes.

The numbness travels through  the  bottom  eye  lid:  across  the
eyelashes:  and  into the upper eye lid. I can feel the tension
leaving my eyebrows.  The relaxation enters my eyes. I  can
feel  every  part  of  my eyes becoming relaxed: and pleasantly
numb. The numbness enters the centre of each eyeball,  first  the
left,  and then the right. The numbness in my eyes grows larger
and larger: expanding to fill both eye sockets.

I are driving out all the tension  from  the  muscles  in  my
chest:  my  neck:  the back , and the top of my head. I can
feel the relaxation going down, deep down, between my  shoulder
blades,  and  right  down my spine. The relaxation has traveled
through each of the bones in my spine, and is now at  the  base
of  my  spine.  Every  muscle  in  that  region of my body is
relaxing. As those muscles and  nerves  relax,  a  very  pleasant
sensation  of  numbness,  and  detachment  is spreading over my
entire body.

I will now count from ten to one. At each number, every  part  of
my body will become twice as relaxed.

ten. I am feeling twice as relaxed.

9.  ... I am four times as relaxed.

8.

7.

6. ... I am relaxing all the time.

5. I am going deeper into relaxation.

4. 3.

2. deeper, ... and ... deeper, feeling so ... relaxed.

1.

Every part of  my  body  is  feeling  very,  very  relaxed.  So
relaxed, that my body is pleasantly numb and  feeling detached.

I am going deeper and deeper into complete relaxation of  mind
and  body.   with  every  breath,  I am getting more and more
relaxed.

I am driving out all the tension from both my shoulders. The
relaxation  is  traveling  down  my  arms, through both elbows,
through the for arms, into both wrists, out through the palms  of
my  hands,  and  down  into  my  fingertips. I can feel the
tension leaving every part of my body.

I am driving out the tenseness from the nerves and muscles  of
my stomach and abdomen. The relaxation is spreading around my
waist, into the small of my back.

It feels so good: as the nerves and muscles in the small of  my
back, soften  up  and  relax.  it  is  so  ...restful,  so  ...
comfortable. I am going deeper; ... and deeper;  ...  into
complete relaxation of mind and body.

I am driving out, all the tenseness from the muscles  in  my
hips  and  thighs.  The relaxation is traveling down my thighs;
through my knees: legs: and ankles: into the small  muscles  of
my  feet.  I can feel the  pleasant numbness, traveling through my
feet to the tips of my toes.

It feels so good as all the tenseness leaves  my  entire  body.
Every muscle and nerve in my body, from the top of my head to
the tips of my toes, is feeling completely relaxed;  pleasantly
numb; and detached.  With every moment that passes, I am feeling
more and more relaxed.

I am feeling so detached, that I can hardly feel that I have  a
body at all. I am  experiencing  a complete state of mental peace:
serenity: and tranquility.

I am now going to relax even  more  than  I am   at   this
moment.

I am going to count from ten. backwards, all the  way   down   to
zero.

With each lower count, I will feel twice as relaxed.

Beginning with the count of

ten.

9. (pause)

8. (pause) (pause)

7. (pause) (pause)

6. (pause) (pause)

5. (pause) (pause) (pause)

4. (pause) (pause) (pause)

3. (pause) (pause) (pause)

2. (pause) (pause) (pause) (pause)

1. (pause) (pause) (pause) (pause) (pause)

0. (pause) (pause) (pause) (pause) (pause) (pause)

I am in a perfect state of complete rest, and relaxation.

I am enjoying  perfect peace of mind.

I am in complete control of all of  my   senses:   emotions:
and desires.

I am at peace with myself and my environment.

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 you can choose this method to put yourself to sleep, or go deeper into 
 trance. I have kept myself in a waking trance for many days. ie going about 
 my daily life, but with a completely relaxed mind.

 there is no danger, you can choose to come out of trance when it suits you.
 if you wish to just fall asleep, just give yourself the suggestion that 
 you will now fall asleep, but that in the morning you will awaken fully
 refreshed, bursting with energy and feeling much better for it.
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In a moment I  will  gradually  awaken  from  this  state  of
relaxation.

In future, I will find it easy to relax.  the next time
I will be able to relax, quicker: and to a deeper level.

I will now bring this session of hypnosis to a  close.   remember
that  I can only be hypnotised if I wish it, and I know who
is hypnotising me.

I will awaken at the count of 5.

At the count of 5, I will awaken, feeling completely  refreshed
and wide awake.  Beginning with the count of:

1.  I am feeling fine: wonderful: perfect.

2.  I am completely refreshed and awake.

3.  all the numbness and detachment is leaving my body.

4.  my eyes have opened. I can feel the  sensation  returning
to every muscle and nerve in my body.

5.  fully alert and wide awake.

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This was the progressive relaxation method. There are other methods which
attempt to relax you by comparing how a stressed muscle feels against one in
its normal state.

ie clench your fists, when you unclench it feels very relaxed.

This is a very DANGEROUS method. I know this is not the place for paranormal
discussions, but you can inadvertently release occult forces (from places
called chakras)

:                   <cynics please skip this section>
:I had a bad experience with this. I was listening to a self hypnosis tape
:and the relaxation suggested that
:
:     feel the tenseness going up your spine. tighten up each vertebra
:     starting from the bottom. the second vertebra, third.
:
:as this was happening, I felt a tremendous force building up under my spine. 
:like a balloon was being inflated. at about the 7th vertebra a "force" exploded
:up through my back spiraled out through my abdomen.
:
:anyhow it was scary! apparently its the "kundolini"

anyhow I find visualisation is a much better and natural way to relax.
you can do wierd things like

	visualise that you have taps (fawcets) on parts of your body,
	visualise that you are opening them one by one
	visualise that they are oozing a yucky substance, and this 
	   represents stress, imaging it flowing away and being absorbed
	   by the ground.

enjoy and just relax
-- 
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           Sunil Gupta ---- member of the studentsoft project
	        and a computer scientist in my spare time 
	cs89ssg@uk.ac.brunel          studentsoft@uk.ac.brunel
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