293 - ho1 self hypnosis step by step.doc

National Training Resources

Self Hypnosis as a Leadership Tool - Relaxation, Stress Management & Goal Attainment

Staff Development Workshops for the Learning Community

© National Training Resources Ltd - www.national-training.com 293 - HO1 Self Hypnosis Step by Step.doc.pdf

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Self Hypnosis as a Leadership Tool - Relaxation, Stress

Management & Goal Attainment

Colin Goldring

MA BA (Hons) RMN (rtd) LGSM Dip HYP (ETUK)

Contents Page

Overview 01 What Do You Want? 03 Why Learn Self Hypnosis The Suggestion 07 How Does Hypnosis feel? 11 What Is Hypnosis? 15 I Will Not Wake up! 19 The Unconscious 21 Anchoring 23 Visualisation 25 Quiz 27 Bibliography 29

Overview Self-hypnosis is a form of concentration and relaxation. It is increasingly becoming a tool used by senior executives from all professions as an aid to leadership promotion and development. Once the skills of self-hypnosis are acquired, they can be used to manage change, reach goals and increase productivity. Senior Executives, Managers and Directors learn self-hypnosis in order to make better decisions and improve productivity for themselves and their organisations. This workshop provides underpinning knowledge and skills acquisition necessary in the use of hypnosis for relaxation, stress management and Goal attainment. Using the teachings of Elman, Boyne and Copeland your highly qualified and experienced facilitator will guide the group to achieve skills acquisition of self-hypnosis. This one day workshop will be of special interest to all professionals and those with a training, mentoring, supervision or consultation remit. Content The workshop will be centred on skills acquisition of self-hypnosis. Delegates will be guided to a safe hypnotic state and explore how the unconscious can be used to heal and motivate. Delegates will:

Experience a safe hypnotic state induced by the facilitator. This state will be enacted by the use of aromatherapy and music

Learn to induce this state for themselves Explore the utilisation of these states in relation to the work

environment Learn to anchor this state so it can be returned to at will

Workshop Aim: By the end of the workshop learners will be able to:

Induce a self-hypnosis Be aware of the clinical uses of hypnotherapy Be able to share skills with peers and employees Be able to induce self-hypnosis for relaxation, de stress and goal

attainment Understand and embed ethical issues in their practices

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Please note this workshop has been promoted through both the NTRL Events Division and

Employer Training Services (ETS) divisions of National Training Resources Limited. While today’s event is delivered under the Events

banner, the content of the day is correct, and applies to delegates booked under both

divisions.

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How would your life be different?

Whats your number one goal?

When would you like to reach it?

How badly do you want to achieve it?

Will you participate fully and do your best?

WHAT DO YOU WANT?WHY LEARN SELF HYPNOSIS

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WHY LEARN SELF HYPNOSIS? Welcome. It is indeed a privilege to share my skills with you in the art of Self Hypnosis. This life-changing experience has been used by Olympians, scientists, psychologists, artists and business subjects over many years in the interests of goal attainment, creativity and well -being. Self-hypnosis requires a light trance-like state within which the subject re-programmes their unconscious mind to positively influence the attainment of pre-stated goals. There are 5 components to self hypnosis.

1. Motivation. A wish to positively change your life to achieve goals and enjoy better health and happiness.

2. Relaxation. Skills are learnt and practiced regularly to induce light hypnotic states.

3. Concentration. Time is taken in a safe place in order to enhance the process.

4. Imagination. Visualisation is used to ultimately experience the goal through the 5 senses.

5. Autosuggestion. The subject learns to re-programme their unconscious mind to influence their conscious behaviour towards goal attainment.

Practicing self-hypnosis on a 20 minute per day routine will improve stress levels, health, decision making, happiness and goal attainment. 'During hypnosis, you enter into a higher centre of intelligence and find new awareness which endows your life with greater meaning.' (Copelan.R 1994) Self-hypnosis is ultimately about self-improvement. It can improve your physical, psychological and spiritual well-being. Psycho-somatic symptoms, headaches, nervous stomach, insomnia and sexual dysfunction can all diminish following the practices associated with relaxation and positive reinforcement of motivation towards desired goals. The structure of regular observance of the process gives balance and a sense of continuity between the world inside and the pressures of everyday life. Small achievements towards an ultimate goal bring a sense of purpose and fulfilment to subjects.

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Delegates will enjoy a hypnotic trance from which they will learn to induce this state by themselves. They will be able to recognise a level of trance within which they will be able to visualise using the 5 senses, see themselves achieving these pre stated goals, and reinstate, recapture and motivate using a technique called 'anchoring’. This 'anchor’, a physical pressing of thumb and second finger, is performed with the inner spoken repetition of the desired goal in the post hypnotic state. The repetition of the 'anchor' in the conscious state fires the unconscious state to influence everyday practice. Achieving these states for yourself and the new confidence from these practices influences others around you, whether they are peers, employees or family and friends.

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A thought, sensation or action induced without using persuasion:-

● Achievable

● Positive

● Moral/integrity

● Short

● Seen (visualised), heard (repeated), felt (emotionally) anchored (retrieved at will)

● The 5 senses

THE SUGGESTION

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THE SUGGESTION The most common definition of 'hypnosis' is a ' heightened state of suggestibility'. If you suggest to yourself in the conscious state it is subject to critical thinking. For example', “Id like to go to the gym but its too cold”. The conscious mind analyses incoming data. Hypnosis bypasses critical thinking, catching it off guard and utilises the unconscious which is uncritical. It functions to seek pleasure and avoid pain. It will accept suggestions that are pleasurable. If it is asked to accept suggestions which are at odds with reality testing, critical factor will re employ. The unconscious does not distinguish between 'real' or 'imagined'. So, imagining goal attainment in a post hypnotic state through the five senses is just as real for the unconscious as if it had already happened. The suggestion you are going to give to yourself has got to be achievable. So, Not, “I am going to run the mile in 2 minutes” or, “I will be a millionaire in a year” More, “I am on the way to cutting my time” “I am on the way to financial stability” “I feel more confident when......” “I will sleep better......” The suggestion should be positive. Not, “I will give up smoking” More, “I will enjoy fresh air” The suggestion should be moral and have integrity.

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Not, “I will win the competition for the job” More, “I will help others achieve their aims” The suggestion should be short. It needs to be repeated in post hypnotic suggestion. The suggestion needs to be experienced through the senses. Seen…visualise yourself achieving your goal. See yourself speaking confidently and others feeling comfortable with your communication. Heard. Repeat the suggestion in the hypnotic state. Felt. Emotionally experience the warmth, joy and happiness your attainment will bring. Anchored. Returned to at will in the conscious state. It is important to experience through the five senses as subjects use different internal processing strategies using one or more senses. In Neural Linguistic Programming they are referred to as 'Modalities' or ‘Representational Systems.'(Mcdermott, Jago 2001).

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● Tingling

● Numbness/limb distortion

● Feeling light ,floating away

● Heavy sinking feeling

● A sense of energy influx

● Fluttering eyelids

● Warmth

● Loss of sense of time

How Does Hypnosis Feel?

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HOW DOES HYPNOSIS FEEL? By knowing how hypnosis feels, hypnotherapists utilise the phenomena to guide their subjects into trance. There are different levels of trance and you will only need a light trance to achieve your goals. Hypnotherapists will give tests of suggestibility to measure levels of trance depending on the work to be done. For example, the therapist might suggest it is a warm day and you feel thirsty and see subjects swallowing. Thus the therapist uses the naturally occurring phenomena to measure and enhance the trance. It also builds trust in the same way you might trust a doctor who tells you, ”this injection will just feel a little cold at first but it will soon pass”. The list included:-

tingling numbness floating heavy energetic fluttering eyelids warmth and loss of sense of time is not inclusive but well reported

Deeper trance states are needed for age regression, past life regression and anaesthesia and would usually be the subject of intense training. Dr James Esdaile used hypnosis for surgery in 1845. A British surgeon working in India, he was able to reduce mortality rates from 50 to 8 per cent with the use of deep trance for anaesthesia thus utilising 'numbness' associated trance. He became so famous that a trance was named after him. THE ESDAILE STATE. “One phenomena associated with the state, which I have experienced, was an acute rise in hearing with an inability to move. The subjects had to be lightened in state to be able to move them to the operating table”

(Elman,D 1964) Generally, subjects enjoy trance as they are more relaxed and a suggestion would be made of feeling energised for the subject to carry on their day. Self hypnosis is always pleasurable because the subject is in control of the process. The unconscious will not accept any negative. As stated, self -hypnosis becomes more quickly induced, more pleasurable and fulfilling the more it is practiced. As small goals are time limited for achievement, so greater motivation is experienced with small successes. There is no sense of time in the unconscious. Subjects often misreport their time in trance. In self hypnosis it can be helpful to utilise the music* included in your memory stick as it lasts for about 18 minutes. An optimum time slot for busy people is 20 minutes a day.

*© must not be re produced without prior permission of Colin Goldring National Training Resources Ltd - www.national-training.com

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As it is important to utilise the five senses in self-hypnosis I also suggest the use of aromatherapy oli, CLARY SAGE OIL, which, although expensive, has specific hypnotic qualities.

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● Hypnosis is NOT sleep

● A bypass of the conscious critical capacity

● A heightened state of receptivity

● Increase of concentration

● Increase of relaxation

● Door to the unconscious

What is Hypnosis?

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WHAT IS HYPNOSIS? HYPNOSIS is not sleep and sleep is not hypnosis. There are 5 main levels of Brain Wave frequencies measured in Hertz.

1. DELTA.0-4 Hz. This is the level of mind associated with deep sleep. It is a restorative state.

2. THETA 4-8 Hz. State of mind between waking and sleeping most

associated with trance. A sensation of floating. Theta can bring deep levels of meditation. Sometimes unable to carry on a conversation and unable to focus outside. You may feel your mind expand beyond the boundaries of your body. Theta is visited on waking and on preparing for sleep.

3. ALPHA.8-12 Hz. A relaxed state. A person feels centred and at

peace and can induce ideas and expand awareness. You could experience a liberating sense of peace and well-being.

4. SMR 12-16 Hz. Relaxed, focused and more in the moment.

Improved attention.

5. BETA.16-20 Hz. Normal conscious state. Active awareness. Analyse data. Problem solving. Attention to detail.

Thus HYPNOSIS is between Alpha and Theta. Deeply relaxed but consciously aware and receptive. If needs be that you have to leave this state of hypnosis, that is easily achieved, should you need to answer the door, or leave because of a fire bell, you would do. That is why, when you are practicing your self -hypnosis it is best to arrange not to be disturbed unless there is a need. Even though your critical capacity is at rest it would soon spring back into action if the criteria for suggestions are not adhered to. Hypnosis requires relaxation skills to pass between ALPHA and THETA .The more these skills are practiced the easier it will become to pass to the receptive unconscious state where suggestions can be posited in the unconscious. With practice, suggestions become more entrenched and conscious outcome became more desirable. It can be helpful to practice self-hypnosis in the early waking and just preparing to sleep part of the day especially if you suffer from insomnia or lack of motivation first thing in the morning.

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The process for hypnosis induction is:-

1. Physical relaxation. Easy stretching or gentle contract-release exercise prepare the body

2. Diaphragmatic deep breathing. Breathing in-see red-everything you want from the world. Breathing out-seeing blue-everything you don’t need-say to yourself-relax

3. Eye closure 4. Deepening 5. Finding the safe place 6. Properly worded suggestion 7. Anchoring 8. Counting back to a conscious state

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● I will not wake up?

● You will make me do things!

● You will make me rob a bank!

● I’ll never be the same again!

● You will make me tell you things!

● You will have power over me to bend me to your willllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllll!

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I WILL NOT WAKE UP The list printed for the Power Point are common concerns raised by prospective patients in Hypnosis. Of course, they are not relevant for self- hypnosis because the subject is in complete command of their outcomes. These are all misconceptions about hypnosis. In hypnoid states, the subject is fully aware of what is happening to them and can bring themselves back to a ready state at will. They are fully aware but might feel just too relaxed to talk. A hypnotherapist can not make a patient do anything which is at variance with the critical factor. If anything is suggested by the therapist which is at variance with the conscious, the critical factor snaps into place, the reality principle dominates. Many of these misconceptions come from 'stage hypnosis', where subjects are often under the influence of intoxicants or caught up in the glory of performance. It is hoped that great change can be brought about by hypnosis but only if commensurate with the motivation of the patient. All hypnosis is self hypnosis. The therapist is only guiding the process. Hypnosis is perfectly safe, pleasurable, relaxing and an important tool for self improvement. Sometimes, when patients in hypnotherapy are revisiting difficult traumas they appear to be upset. The cathartic nature of this process is therapeutic in the release of damned up energy that could be better used elsewhere. Hypnosis is often mixed up with 'Brainwashing'. This torture uses environment stripping, forced sleeplessness, starvation to strip the subject of will, totally at variance with the Human Potential movement towards self-improvement. Thank you so much for letting us facilitate you on your path to self- improvement. It has been a pleasure to share these skills with you. If you feel your path should be shared with your peers they can book through NTRL via www.national-training.com We wish you all the success in your chosen path of using self -hypnosis for stress management, relaxation and goal -attainment.

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● Conscious

● Pre-conscious

● Unconscious

The UNCONSCIOUS

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THE UNCONSCIOUS The conscious is rational and tests reality in relation to its socialized experiences. The critical factor will only analyse data and experience in terms of learnt responses. The conscious mind becomes quite rigid and subject to 'habit and 'set'. It thus only analyses in terms of past experiences some of which are conditioned by social norms, learning styles, religion, values and past trauma. Thus, for the purposes of new learning, the eradication of negative responses and the utilisation of the unconscious processes, the critical factors inherent in the socialized, and sometimes punishing conscious, rational part of the mind, have to be by-passed. The pre-conscious contains short term memories that are subject to recall by concentration. The unconscious does not differentiate between real or imagined. Probably 90 per cent of our thinking is ruled by the unconscious mind. The unconscious runs the autonomic and automatic functions of our body. It contains all long-term memory and experience which is not subject to immediate recall. Think of driving a familiar route to work. You are not thinking consciously about changing gear, the route and the process. That happens automatically from the unconscious whilst your conscious mind, a much smaller capacity for storage, thinks about something else. It is this automatic response we desire from the suggestions we have posited in the unconscious with self-hypnosis. Once these suggestions take route in the unconscious they not only shape our countenance, they can be triggered using the pre- set anchors. Freud was a failed hypnotist because he did not understand the power of suggestion in the hypnotic process. His map of the mind, however, has been a useful tool in understanding dynamic processes in thinking, feeling and behaving. Much of our personality must be shaped by early experience, of course, not all of them positive. These are largely hidden. These traumas are covered over with a blanket which cover over good memories as well. In reprogramming the unconscious mind with positive suggestions it could be seen that we create good objects from which positive memories and other good objects can thrive. If you can also believe in the Jungian concept of a cosmic unconscious then any creation of a positive suggestion can have a far greater effect on the creation of other outcomes for not only those around you but for the universe that we share. If we share our unconscious with other beings, our ecology and our future our self hypnosis is a far greater undertaking than we can know.

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● Press thumb and second finger

● Trigger to re-enact a wanted state

● Trigger to be repeated at top of state

● Return to the state at will

● Return to suggestion plus state at will

● Mix creativity and power/energy

ANCHORING

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ANCHORING ANCHORING is a trigger mechanism used in Hypnosis. ANCHORS… “fire associations or memories and can put you in resourceful states”. (McDermott, I and Jago, W 2001) The reason you use pressing a thumb and second finger together as a trigger is that it can be used anywhere without distraction to others. When the suggestion that you have formulated is applied in the post hypnotic state the anchor is applied as a way of triggering the memory in the conscious state. The trigger will be applied at the top of the state. That is when the desired state is at its most intense in the post hypnotic state, at its most seen, heard (repeated), and emotionally felt and experienced. So, if your suggestion would be applicable say to public speaking, you can trigger the resources with the anchor and nobody else would be the wiser. Think of Pavlovs dogs that were trained to saliva with a bell rather than food. The trigger is the bell, or in your case, the anchor and the response is to return to required state enacted by your suggestion. Actually, we experience anchors all the time through association. Not all of them pleasant. A young woman had a dread of fire so much so; she could not cook with gas, be near matches or go to bonfire nights. The trigger of this fear was a bonfire accident when she was very young. An ember fell from a fire on to her dress and set it alight. It was easily put out but the girl’s mother screamed in fear. This fear was diluted by using post hypnotic suggestions and changing her responses by seeing fire as happy and warming. Certain songs bring back happy memories .The music* we will use and is included in your pack is recorded and played by the facilitator in trance. That is, the facilitator is in a hypnotic state when playing and unable to look at the instruments as he plays them. By playing from the unconscious he is hoping that it will be hypnotic for your practice in self hypnosis. It has proved reliable in evoking hypnotic state in dentist’s patients. As such, the music and the use of CLARY SAGE OIL aromatherapy become anchors in the preparation for your own practice in self hypnosis.

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● Close eyes, recall me

● Visualisation exercise in your setting

● By- passing the censor

● Time travel, trauma, forensics

● Past- life regression

● Real or imagined

Visualisation

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VISUALIZATION We all have the ability to recall or form imagery and pictures. We can also visualize sound and feel and our responses to the modalities. About 60 percent of people are visually orientated. Think of TV, games and art. About 30 percent are auditory. Music lovers .Theatre lovers. About 10 per cent are kinesthetic and process through touch and emotional feelings. Visualization is used in hypnosis as a way of tapping into the unconscious. It can be used to retrieve stored material. It was used in Forensic Hypnosis in the recall of crime scenes. Visualization is utilized in hypnosis as a way of by-passing the critical faculty, in 'deepening' the trance to aid concentration in preparing the senses to receive the suggestion through the five senses. In past-life regression it is hard to distinguish between real or imagined pasts but the process can still be therapeutic. Guided imagery can be useful to the hypnotherapist in the subject’s recall of the meaning of the images for the patient. Visualization utilizes naturally occurring phenomena of responses in hypnosis to enhance therapy. The therapist might suggest you are floating in a hot air balloon, throwing off sandbags which represent unwanted feelings or objects which make you feel even lighter and float even higher. Thus, the therapist uses the natural floating feelings as part of the therapeutic process. In Self-Hypnosis, visualization is utilized in seeing, feeling hearing and sensing reactions to the creation of the post -hypnotic suggestion. For example, see the response of smiling faces from your audience when you deliver your speech, hear the warm applause, feel the glow of satisfaction of a job well done smell your favourite perfume you will wear for the seminar, see how confident you are talking to peers at the buffet etc.... The more use you make of visualization of the response to modalities, the easier it will be to find your favourite tool and the greater the deposit into reforming unconscious processes.

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Self Hypnosis Quiz Here follows an informal quiz for Self Hypnosis.

1. What is the optimum time for a self hypnosis session?

______________________________________________________

2. How is sleep different from hypnosis?

______________________________________________________

3. What percentage of our thinking is unconscious?

______________________________________________________

4. What sort of thinking is by-passed in hypnosis?

______________________________________________________

5. Put these in the right order from 1 to 8 for the process of hypnosis:-

i. Breathing [ ]

ii. Eye closure [ ]

iii. Deepening [ ]

iv. Contract release relaxation [ ]

v. Counting back to conscious state [ ]

vi. Properly worded suggestion [ ]

vii. Anchoring [ ]

viii. Finding the safe place [ ]

6. Why use timed music for self hypnosis?

______________________________________________________

7. What is the ESDALE state used for?

______________________________________________________

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8. How frequently could you use the anchor?

______________________________________________________

9. Why is a post hypnotic suggestion so much more powerful than a

conscious suggestion?

______________________________________________________

10. How could you link a post hypnotics suggestion with an IPR?

______________________________________________________

11. How could you bring this practice to your business to enhance the

performance of your peers and employees?

______________________________________________________

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Bibliography Mr Colin E Goldring

MA BA (Hons) RMN (rtrd) LGSM Dip HYP (ETUK)

BOYNE, Gil

‘Transforming Therapy’ Westwood Publishing 1989

Coplan, R

‘How to hypnotise yourself and others’ Wings Books New York 1994

Elman, D

‘Hypnotherapy’ Westwood Publishing 1964

Gallagher, Victoria

HYPTALK.com Self Hypnosis course online

McDermott, J and Jago, W

‘THE NLP COACH’ Piatkus Pub.20

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Notes

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NTRL Workshops 2012 & 2013

All these topics – and more – can be delivered on your premises or at a venue nearby – reducing travel costs, maximising efficiency and increasing overall value

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A Comprehensive Introduction to Local Authority Planning Policies and Procedures Cultural Communication - Working well with people from different countries and cultures Data Protection Act - The Latest Changes & Implications of Handling Personal Data Developing Local Government Staff-led Social Enterprises to Deliver Council Services Nov Dec Jan Fraud Awareness, Prevention & Detection How To Set Up A Social Enterprise or Community Group Nov New Organisational Structures for Non-profit Making Organisations Social Return on Investment (SROI) – the Principles & Practices The Localism Act, the Big Society & Decentralisation Dec The New Universal Benefits Regime & How to Advise on Money Management Issues Nov Dec

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NTRL Workshops 2012 & 2013

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