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Simply follow these Simply these 7 Steps For For Using Noise Noise To Drift Drift To Slumber: Get yourself into into a comfortable, comfortable, attentive, seated seated or lying position.
Step One - Induce Hypnosis You can do so by any means you desire or know of. You can use the process in my self-hypnosis book, use the free audio at this website to practice or have a look at the following articles as and when you need them; they are basic processes to help you simply open the door of your mind: Heavy Arm Self-Hypnosis Induction Method: http://www.adameason.com/2012/08/08/heavy-arm-self-hypnosis-induction-method/ U sing U eye fixation for self-hypnosis:http://www.adameason.com/2010/11/29/using-eye-fixation-for-self-hypnosis/
The Betty Erickson Self-Hypnosis http://www.youtube.com/watch?v=EfCPaXkte2U
Method
video
clip:
Using Magnetic Hands for Self-Hypnosis: http://www.adameason.com/2011/06/08/using-self-hypnosis-to-have-magnetic-palms/ Once you have induced hypnosis, move on to step two
Step Two Tune in to the noises around you that are occurring. Just be aware of them. Do your best not to resist them, just hear them and engage with them for a short while. You can start to help the process along by telling yourself that each noise you hear relaxes you and takes you deeper inside your mind. Become aware of what kind of noise it is, how far away it is, the duration of it, and be aware of the qualities and distinctions. When you have tuned in to the sounds going on around you, then move on to the next step.
Step Three Now imagine lying down on an old wooden sailing boat that is out at sea. Imagine the boat is rocking and the water is splashing against the sides of the boat making a noise. Imagine hearing the noise of sea birds, notice the noise of the wind rattling the mast and canvas, notice the creaking of the wooden structure and the rocking of the boat. Be aware of the bright light reflecting off the surface of the sea and shining from the sky. 1
Engage with this scene, become aware of the smell of the air, the taste of it even, perhaps sense the slight spray of the water every now and then. Tune in to all the variety of noises around you and notice how the boat creaks and groans, notice rumblings and how the ropes and lines rub against other structures. Once you have really engaged your imagination with this scene in your own way, then move on to the next step.
Step Four As you imagine those noises here at sea, start to fit them in with the noises going on around you in your real-life. Map the real-life noises into your imagined scene. Allow thuds, thumps, bangs and voices all to become the noises and soundtrack to your imagined sea scene. As you do that, start to allow the sun to set on the horizon, watch it setting beautifully, engage in the colours, the sounds and enjoy the feelings of that. Let it go dark, let it start to soothe, let the water start to calm slightly and rock the boat more gently. Continue staring up at the night sky, watching the stars, with all the sounds of the scene actually lulling you gently. Once you have spent some time imagining all the sounds in your real-life environment to be those of the sea scene, move on to the next step.
Step Five Now start to relax deeper. Engage in some progressive relaxation while you are there in that scene listening to that lulling soundtrack around you. You can do this in a number of ways... 1. You can imagine tensing and relaxing the muscles of your body one by one. 2. You can simply breathe and say the word 'soften' to yourself as you think of the muscles of your body. 3. You can spread a colour through your body, one muscle at a time. 4. Imagine light spreading through you, relaxing you deeply. 5. Imagine that you are a rag doll and that your muscles are loose, limp and dormant. There are many, many other ways to use progressive relaxation. Just use whatever process you know of to deeply relax and allow your body to be more and more relaxed as you imagine being in this scene and connect the real-life sounds to the increasingly relaxing scene.
Step Six Continue to enjoy the sounds around you, let them enhance your relaxation, enjoy the 2
scene that you are in. The scene is alive with nature and the sounds, but you continue to be deeply relaxed and ease and each moment you continue to relax, the more your mind uses the sounds to drift off... Step Seven: There is no exit from hypnosis as there usually is with my strategies here on the blog, because you want to simply be lulled off to sleep. However, you can of course use this session to simply teach yourself and practice using the sounds to lull yourself to sleep so that when they happen, you just do it in your imagination with self-hypnosis - be flexible and choose. If you want to just practice this process and do as suggested in this step, then count from one to five, take some deep breaths, wiggle your finger and toes and practice this session as well as practicing your imagined scene when lying in bed. You can of course use other types of imagery, such as being on a romantic train journey (The Orient Express journeying across mountains and countryside in Europe would be ideal), for example, you just map over the sounds and make them relevant to your own real-life noises and develop some resilience with them and start to associate the sound with drifting and relaxing more. Enjoy that, and rather than resisting or being upset and distracted by any sounds at night, how about learning to use them instead? I'll be back soon.
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7 Steps For Using A Warm Hand And Hypnosis To Ease IBS: Get yourself into a comfortable, attentive, seated or lying position, (if you are seated, ideally with your feet flat on the floor) and both your arms and legs uncrossed. Then make sure that your dominant hand has your palm facing upwards and we are ready to begin. Just follow these simple steps:
Step One - Induce Hypnosis You can do so by any means you desire or know of. You can use the process in my selfhypnosis book, use the free audio at this website to practice or have a look at the following articles as and when you need them; they are basic processes to help you simply open the door of your mind: Heavy
Arm
Self-Hypnosis
Induction 3
Method:
http://www.adam-
eason.com/2012/08/08/heavy-arm-self-hypnosis-induction-method/ U Using eye fixation for self-hypnosis:http://www.adam-eason.com/2010/11/29/using-
eye-fixation-for-self-hypnosis/ T The
Betty Erickson Self-Hypnosis http://www.youtube.com/watch?v=EfCPaXkte2U
Method
video
clip:
Using Magnetic Hands for Self-Hypnosis: http://www.adameason.com/2011/06/08/using-self-hypnosis-to-have-magnetic-palms/ Once you have induced hypnosis, move on to step two
Step Two Focus all your attention and all your awareness on your dominant that has its palm facing upwards. Imagine the area on the centre of the palm is starting to warm up. Just start with a small spot of warmth on the middle of the palm and then imagine it spreading and widening, slowly and powerfully and surely. There are a number of ways to use your imagination to help you with this. Firstly, you might imagine a hot water bottle being placed onto that hand as the heat spreads all over the hand. Secondly, you might imagine the heat is a colour you associate with heat and that colour spreads. Thirdly, you may recall a time you have be close to an open fire when the embers are glowing and how you felt that heat. Imagine that your palm is held towards such glowing embers and you feel that intense heat spreading comfortably into the palm of your hand. You might choose to use any other means of imagining your hand getting warmer and comfortable hotter. Tell yourself, your hand feels as if it is getting warmer, engage your imagination at the same time Let the sensation grow and as it does let it take you deeper inside your mind. When you have a notable belief and sensation of warmth in your hand - which requires you to really engage your imagination, and believe and expect it to happen - then move on to the next step.
Step Three Ideally, just having to bend your arm at the elbow, move your warm hand and place it upon your stomach. In the centre of your stomach. Using the least amount of effort, move your warm hand to the stomach area. As it arrives, start to imagine how warm it feels as it touches the stomach area. Start to spread warmth and a relaxing healing sensation into the stomach area. Imagine that it penetrates deeply into your stomach, your intestines, bowel and other areas, warming, relaxing, soothing. Again, it is important to engage your imagination - whether it is the colour you spread into your tummy, or again imagine that you brought the hot water bottle with your hand to the 4
stomach, or that you brought the heat of the glowing embers to soothe and relax and warm deeply, do engage the imagination in whatever way is right for you. Spend plenty of time on this step and continue to do so until you notice a warmth in your stomach that is really relaxing and soothing the stomach area.
Step Four Continue to allow the relaxation to grow and warm and soothe. As you do so, start to use your internal dialogue and cognitions to help amplify and enhance this process. Affirm to yourself to support the warming, healing, soothing sensations, for example; "my tummy is more and more relaxed" or "I enjoy these warm sensations as they soothe my tummy." Make sure you say this to yourself in a way that you find to be convincing, believable and in a way that enhances the warming soothing sensations that are spreading from your hand into your stomach and surrounding areas. Once you have said this and repeated it over and over a few times to enhance the sensations, then move on to the next step.
Step Five Now you are going to mentally rehearse being in any situation of your life, maybe a situation that you used to avoid due to worry about your IBS symptoms flaring up and causing you issues. Imagine really being there and feeling these ongoing warming sensations from your hand, soothing, warming and easing the stomach area, keeping your stomach more and more comfortable and relaxed, in a stable state. Really imagine being in that situation and taking control of how you feel, spreading this warmth. Start to associate the warmth and soothing sensation you have generated in this session, with the scenario you are imagining. This requires some time and diligence to be thorough so that you benefit the most from this part of the session. Tell yourself that you know you are becoming better and better at doing this process and that anytime you require it, you can use the warm hand to soothe and ease your stomach area and the old unwanted symptoms lessen and lessen. Be undeniably convincing. Affirm your believe in your ability to do this whenever you need it, and then move on to the next step.
Step Six 5
Now finally, start to imagine that warming relaxation is emanating from stomach area. It is starting to spread throughout your entire body. let it help you start to relax deeper throughout your entire being. Engage in some progressive relaxation while you are there letting that warming sensation spread from your warm stomach region throughout your body: You can do this in a number of ways... 6. 7. 8. 9. 10.
You can simply breathe and say the word 'soften' to yourself as you think of the muscles of your body. You can spread a colour through your body, one muscle at a time. Imagine light and/or heat spreading through you, relaxing you deeply. Imagine that you are a rag doll and that your muscles are loose, limp and dormant. Imagine being close to the heat source that spreads throughout you. There are many, many other ways to use progressive relaxation. Just use whatever process you know of to deeply relax and allow your body to be more and more relaxed. Once you have relaxed your entire body, simply move on to the final step.
Step Seven Exit hypnosis. Take a couple of deeper breaths and get some air in your lungs. Wiggle your finger and toes and open your eyes. Maintain the warmth in your tummy if pertinent, and keep on enhancing your belief in your own abilities to do this process in order to help you cope with and deal with situations in the future. I hope both of these processes (other one from previous edition of Adam Up) has helped give you some tools for dealing with your IBS symptoms...
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