Adviсe
- Types of self-hypnosis
- What is the power of self-hypnosis?
- How to use self-hypnosis correctly?
- Self-hypnosis technique
- Negative self-hypnosis
- Sources of negative self-hypnosis
- How to get rid of negative self-hypnosis?
- Finally
Self-hypnosis, the power of thought, is the greatest power that not all people are aware of. Today, more and more scientists are conducting research, conducting experiments, and revealing man’s limitless abilities to influence his destiny. The topic of using the power of self-suggestion is especially relevant.
Types of self-hypnosis
A person’s self-hypnosis is tuned to the channels of perception of the senses. Some people perceive information visually, others auditorily.
Visualization is a method that helps you achieve your goal by visualizing that you have already achieved it. That the thing you wanted to receive is in your hands, and you are doing with it what it is intended for. Or that you are now where you wanted to be. Or that you are doing what you wanted. There are many examples - there is only one way to achieve it: visually imagine the accomplished fact of the achieved goal.
Affirmation is a method in which a goal is achieved by convincing yourself that you have already arrived at it. Talk about the end result, shout about it - the main thing is that you are convinced of yourself and achieving your goal.
Hypnosis is also a method of suggestion, although it is not self-hypnosis; in this method, an outsider helps you achieve your goals. Thanks to hypnosis, people are better able to speak foreign languages, they cope with illnesses, and improve their personal qualities.
If only you could find such a hypnotist and achieve your goals with the help of a kind of “magic” of suggestion, you might think. But self-hypnosis is also a kind of “magic” that does not require the presence of an outsider. All you need to do is believe in yourself and understand that everything in your life depends on you, your desires and aspirations.
Example: thinking that nothing ever works out for you, you set yourself a certain attitude and follow it. If you are sure that you are lucky all the time, everything always works out for you - that’s how it turns out. Tested by not a single century and not a single person.
Text of self-hypnosis on money and success:
I am open to monetary abundance and easily attract material wealth. Every day my income increases and my success grows. I see abundance in the world. I know that money always comes to me to realize my true goals. And these goals are achieved by me, and with them comes my success. I'm taking action. I set financial goals for myself and go towards them. Every day I become a more successful person.
Success at work, success in the family, success in life - this is what is always with me. I attract money from multiple sources. I find many paths that lead me to success and prosperity. I deserve to have all the goods in the world. And I am grateful that there is always an abundance of good things in my life. The financial situation is growing every time. I know how to be rich and successful. And I can achieve this. I'm achieving.
“They all lived happily ever after, and it never even occurred to any of them that the source that gave happiness was not magical at all.”
Joanne Rowling
Self-hypnosis text for finding a good job:
I deserve a good and well-paid job. My resume is perfectly composed and any entrepreneur will be interested in it. I know exactly what I want and I know that I will get it. Amazing jobs appear in my life out of nowhere! More and more often I am offered a job that I like. I am valued as an employee and as a person.
I only meet reliable people who are interested in my success and career growth. I am looking for and will find a job where I will work for many years. A job that will be highly valued and will be to my liking. I know I deserve a good job with good pay. I get my dream job and employers are lucky to have me. I am 100% confident in myself. I deserve a job that fulfills me, and now I'm ready to find it!
“You lost now because you beat yourself. Because I let myself be beaten.”
How to use self-hypnosis correctly?
Our subconscious does not perceive the “no” part, so when using this method to achieve a goal, in no case should you use it. Examples: “I will never get sick”, “I will not suffer” - these expressions lose the “not” particle during self-hypnosis and thoughts materialize in a negative way. Tell yourself “I am healthy”, “I am successful”, “I am happy”. Form an attitude in the present tense using verbs. Example: Not “I will achieve the desired result,” but “I have achieved the desired result.” Create simple, clear and concise attitudes. Example: “I want a house somewhere outside the city” - this is an incorrect and vague attitude; consciousness is unable to cope with what it does not understand. “I bought (I have) a two-story house on the banks of the Volga River” - a correctly formulated appeal to one’s consciousness. When setting a goal for yourself, put meaning into it. Mechanical pronunciation is not self-hypnosis, but memorization; you must feel yourself in the state you are striving for.
The power of self-hypnosis: subconscious formulas of Emile Coue and Georg Rauch
Conscious self-hypnosis according to Coue is a therapeutic method that allows you to suppress painful ideas that are harmful in their consequences and replace them with useful and beneficial ones. Coue argued that all people are at the mercy of the power of their own imagination. Everything is very simple. The same is true of the technique of suggestion.
Suggestion is as old as time. Verbal influence on the psyche of patients was used for therapeutic purposes by Plato, Aristotle, and Hippocrates. For a long time, suggestion was surrounded by an aura of mystery, mystery and mystical fear. The physiological basis of the mechanisms of suggestion and self-hypnosis has now been elucidated.
It has been noted that the more actively a person reacts to emotional influences, the more impressionable he is, the more easily he is suggestible. Children are extremely emotional, impressionable and suggestible. They are sensitive to the emotional situation in the family. Children, compared to adults, react more vividly to what is happening around them, are more happy and upset.
As G. Wright, a great expert on witchcraft in underdeveloped countries, writes, “the psychological enslavement of some people by others is as old as the world. There have always been people on earth who have thirsted for power. But the skillful, well-thought-out practice of mastering human consciousness, controlling it, the practice of turning this consciousness into clay from which anything can be molded is the contribution that society owes primarily to the healers.”
Always and everywhere, when people experienced a lack of knowledge, a healer appeared among them, who could somehow fill the gaping gaps in their ideas about nature. The main weapon of healers, which allows them to dominate the people around them, is the ability to suggest.
Through self-hypnosis and suggestion, one can achieve objectively recorded general changes in the body. Thus, in a person who is instilled with a feeling of hunger or satiety, the composition of the blood changes. Accordingly, the number of leukocytes contained in it decreases or increases.
By inducing a feeling of hypothermia, you can cause the appearance of “goose bumps” and increased gas exchange. With some training, this turns out to be accessible to many. If you devote a significant amount of time to training, then, like yogis, you can learn to control many functions of your body.
How is the phenomenon of self-hypnosis explained from the standpoint of science? Self-hypnosis is a process of suggestion addressed to oneself. Self-hypnosis allows you to induce in yourself certain sensations, perceptions, control the processes of attention, memory, emotional and somatic reactions. The essence of self-hypnosis, according to I.P. Pavlov, lies in the concentrated irritation of a certain area of the cerebral cortex, which is accompanied by strong inhibition of the remaining parts of the cortex, representing the functions of the entire organism, its integrity and existence.
In exceptional cases, with self-hypnosis, even the destruction of the body can occur without the slightest physical struggle on its part. The effect of self-hypnosis, according to the theory of A. A. Ukhtomsky, is explained by concentrated irritation of a certain area of the cortex, that is, the emergence of a dominant against the background of reduced cortical tone.
Mental ideas, images, emotions and attitudes have a significant and direct impact not only on a person’s psychological state, but also on his physiological and somatic processes. Images and thoughts (for example, thoughts about danger) evoke in the nervous system and further at the bodily level the same reaction as objective situations of the same content.
Self-hypnosis technique according to Emile Coue
The use of autosuggestion for medicinal purposes became especially popular in Europe in the 1920s. A lot of interesting things were published at this time by Couet, Baudouin and Pierce. As for Emile Coue, who became famous throughout the world thanks to the success of the self-hypnosis clinic he led in Nantes, having started as a modest pharmacist, he then not only deeply studied psychophysiology, but also put forward a number of original concepts that had a wide resonance in Europe.
He called his system of therapeutic techniques “a school of introspection through conscious self-hypnosis.” He lectured about these techniques in his homeland and in England, and later published his lectures in a small book. Coue noted that even a suggestible person is not susceptible to suggestion if he resists it and does not transform it into self-suggestion. Coue's main thesis: there is no suggestion, there is only self-hypnosis.
He believed that the main cause of the disease was a morbid imagination, in which unconscious impulses manifest themselves. Coue compared the power of imagination to a mountain stream, which in its elemental uncontrollability destroys everything in its path, but which can be “tamed” - then it will be able to generate positive energy. He argued that all people are at the mercy of the power of their own imagination and that a sick person, “armed with the right idea, can again achieve his mental equilibrium.”
Conscious self-hypnosis according to Coue is a therapeutic method that allows you to suppress painful ideas that are harmful in their consequences and replace them with useful and beneficial ones. Coue compared painful ideas to pins stuck in the unconscious “I”, which can be gradually knocked out and, ultimately, replaced by others that correspond to the desired ideas. In this way, for example, bile and grumpiness can be turned into their opposite - good nature and peacefulness.
Also on the blog: Nikolai Amosov: a man is sick from greed and laziness!
Who hasn’t wanted to “shine” in precisely those areas of which they are afraid? As you know, Demosthenes suffered from a speech impediment (lisp), but wanted to become an orator. This man was full of self-confidence, took elocution lessons, practiced with stones in his mouth and became, according to contemporaries, an unsurpassed orator. His speech gave the listeners the impression of a storm and thunderstorm.
The example of Demosthenes, according to Coue, clearly illustrates one of his important theoretical positions: “ Success is brought not so much by willpower as by the power of one’s own imagination .” Indeed, as is well known from the treatment of speech disorders, the more conscious volitional efforts the patient spends to cure the disease, the worse the result.
The famous St. Petersburg doctor Georg Rauch spoke in this regard about the “error of willpower” and demonstrated this error with the help of the following example. One married couple exhausted themselves with mutual quarrels and claims. Usually he started the quarrel, and she cried, defending herself with reproaches, which only inflamed her choleric temperament. The wife tried to achieve peace of mind with the help of willpower, telling herself: “I don’t want to quarrel with Oscar.”
The result was the exact opposite: the more volitional efforts she made, the more quarrels there were, and it was she herself who escalated the situation. This happened, according to the teachings of Coue, precisely thanks to her will. Rauch explained the mistake to her and advised her to instill in herself the formula using Coue’s method: “I treat Oscar calmly.” After some time, the quarrels practically stopped.
According to Coue, therapeutic ideas are essentially statements of fact. He called them the formula of self-hypnosis. This is Coue’s main formula: “Every day in all respects I am getting better and better.” A suggestion formula is a sentence written in the present tense. Moreover, it is completely indifferent whether it corresponds to reality, since the phrase is addressed to the subconscious “I”, which is distinguished by gullibility. The subconscious “I” accepts this phrase as truth and begins to implement it.
You could even say that it perceives it as a task that needs to be completed. The subconscious “I,” which influences all the functions of our body, gets to work and, as a result, fulfills its task, paving the way for healing and accelerating it, but within the limits of the possible, that is, within the optimal limits set by nature itself. This is significantly more than what the unconscious “I” can do when influenced only by willpower.
Another example from Georg Rauch. A thirty-year-old draftsman suffered a broken leg while skiing and underwent surgery. Since he had rickets in childhood, the healing period was delayed, which for him, who lived only on wages, meant a financial disaster. As a result, he developed depression. Rauch advised him to mobilize his inner strength: “Now you have the whole day to imagine over and over again the best course of healing for your leg, to see yourself healthy and constantly remind yourself that with the help of your inner strength you will soon run well. I am convinced that if from now on you instill pleasant thoughts in yourself as often as possible, for example, that you will soon be happily working in your office, then the doctors will be even more amazed at how quickly you managed to recover.”
And so it happened. The cure was achieved in an amazingly short time, and the doctors were amazed. An example shows how simple self-hypnosis looks using the Coue method. The draftsman imagined how he would soon work in the office again. He placed a future event in the near present, even closer than the doctors expected. His unconscious self accepted this idea as truth and implemented it.
Coue was the first to thoroughly study the nature of suggestion and formulate a number of important principles, the main of which is called the “law of the reverse effect.” “If a person, dreaming of achieving some goal, thinks to himself: “It would be good to achieve this, but... I probably won’t succeed,” then no matter how much effort he makes, the result will be zero,” the scientist wrote .
Coue’s discovery fully explains the fatal role played in the subconscious lexicon by the ill-fated “I’ll try”: this word itself seems to initially contain doubt, the expectation of failure. Therefore, having outlined a goal, in no case “try” to get closer to it; Believe - you will certainly achieve it!
More on the blog: Rejoice in defeats and give thanks for disasters
The law of the reverse effect is clearly demonstrated by a simple example. Imagine that a four-meter board with a width of 30 cm lies on the ground; Obviously, any of us will walk along it without batting an eyelid. Place the ends of it on two chairs: the task will become only slightly more difficult, requiring only a little more caution. Now imagine that the same board connects the roofs of two ten-story buildings... The same thing: stepping on it will really be dangerous - fear of heights will trigger the law of the opposite effect, which means a fall is almost inevitable.
Baudouin illustrates the law of the reverse effect with an example of a novice cyclist. Why, one might ask, do we so often crash into a tree, then into another seemingly insignificant obstacle? Yes, only because we are trying our best to avoid this very obstacle!
“When will and imagination come into conflict,” wrote Coue, referring to the eternal dispute between consciousness and subconsciousness, “the latter invariably wins.”
From a modern perspective, some of Coue's theoretical arguments seem simplified. Currently, the Coue method is more often used in combination with other methods of suggestive psychotherapy; it is now rarely used independently, since it is inferior in effectiveness to other methods of mental self-regulation that have replaced it.
Autosuggestion technique according to Coue
Voluntary self-hypnosis, as Coue claims, is characterized by the absence of anything violent in it. Everything is very simple. The same is true of the technique of suggestion. It should be carried out “without any effort”, in as “simple, childish, mechanical a way” as possible. The above Coue formula must be said every morning after waking up and every evening while lying in bed with your eyes closed - and say it so that you can hear it.
Coue considers this last condition indispensable. The formula must be repeated approximately 20 times. Pronounce it monotonously, without paying attention to what is being said. The formula must penetrate completely mechanically through the ears into the subconscious “I”, “and as soon as it penetrates there, it begins to work.”
In order not to distract your attention to counting when repeating the formula twenty times, Coue recommends using a cord with twenty knots, which are sorted like a rosary. Practicing the formula “Every day in every way I am getting better and better” takes about one minute.
The formula is general in nature, and although Coue recommends pronouncing all words monotonously, with the same emphasis, he nevertheless considers it necessary to place an internal emphasis on the semantic group “in all respects.” This is necessary to avoid such a phenomenon: a person somewhere in a remote corner of the brain hides, for example, the thought: “Yes, this will help me in all respects, but my liver - you can’t do anything with it anyway.”
When you feel unwell, you need to find the most secluded place possible, close your eyes and repeat very quickly: “My illness is passing, passing, passing...”, etc. After several trainings, it is possible to make a nervous disorder or physical pain disappear in 25-30 seconds. Along with general formulas, there are a large number of representations intended for the treatment of specific diseases.
According to Rauch, these are short formulas for suggestion that program our unconscious self to perform a specific task. For example, to strengthen self-confidence: “I can, I can, I can,” or to overcome a speech impediment: “I speak fluently and freely, remaining calm.” V. M. Kandyba in some cases recommends more advanced formulas.
For example, in conditions of group addiction to alcohol or drugs, the patient inspires himself: “My decision to overcome the craving for alcohol (drugs) is final. No matter what excuse my friends put forward and no matter how much they persuade me, in any case I will not succumb to persuasion, I will not change my decision.” All these formulas are suggested in the same way as the general Coue formula. They are recited in the morning and evening, and, if necessary, throughout the day, monotonously, with eyes closed, secluded in a quiet place.
Formulas should be “ childish ”, as Coue said. They are not intended for our conscious, critical “I”, but solely as a representation, as a program for the unconscious “I”. It prefers children's formulas.
Author: Artur Alexandrovich Alexandrov, Doctor of Medical Sciences, Professor, Head of the Department of Medical Psychology of the St. Petersburg Medical Academy of Postgraduate Education.
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Self-hypnosis technique
To properly tune in and design the installation in the right direction, approach self-hypnosis responsibly.
1. Relax. A calm environment and complete relaxation of the body will help you focus. The ideal time for self-hypnosis is going to bed or waking up in the morning - the body is as relaxed as possible, no one bothers you and nothing distracts you.
2. Decide on a goal. Don't jump from one thought to another. Try not to focus your attention on more than two goals. Let this be the most important thing for you. It is advisable that one be something global (buying an apartment, a trip abroad), and the second not so large-scale - planning for tomorrow, setting plans for the coming week.
3. Enter a trance-like state. Stop thinking about today, rethinking some actions or words. Immerse yourself in emptiness, and then move on to the sensations of the setting you set. Find your goal, feel it, live with it, perceive it as if you already have it all.
4. Get out of the state of emptiness by perceiving yourself next to the desired object. There must be a feeling of physical contact for autosuggestion to work as necessary. If you didn’t catch some point, or missed something from your attention, repeat the process again.
Examples:
You have plunged yourself into a state of self-hypnosis with a sore head. Your attitude: “I am healthy, I feel the pain leaving me, I feel good.” Having emerged from the state of emptiness, you will feel that the headache has gone away, only lightness remains in your body and heart.
Self-hypnosis also affects physical abilities. Set yourself a mindset where you are strong and have completed the task required of you (swimmed 100 meters, lifted a barbell weighing 80 kg, etc.). After self-hypnosis, you will be convinced that you are able to perform these actions.
Medical self-hypnosis: who coined the term
Now you already know what self-hypnosis is called in medicine. The term “placebo effect” was coined by American physician Henry Beecher in 1955. Only by this time were the features of this effect studied.
“Man is the highest product of earthly nature. But in order to enjoy the treasures of nature, a person must be healthy, strong and smart.”
I.P. Pavlov
Negative self-hypnosis
Self-hypnosis can be positive and correct, but it can also be negative. An incorrect attitude does not allow you to exist normally, breathe freely and live a full, rich life. And the worse life gets, the more bad self-hypnosis works, creating a kind of pyramid, where each subsequent layer is even more negative than the previous one.
Thoughts: “I can’t do it”, “I can’t do this”, “Everything is bad”, “I don’t see the point in starting, nothing will work anyway” and so on, they program for the result you voiced. Because of these feelings, you remain inactive and ultimately achieve nothing. And this, in turn, gives you a new negative attitude: “I thought that nothing would work out,” “It didn’t work out with this, it won’t work out with the other.”
Sources of negative self-hypnosis
No person is born with a negative attitude, so where do “bad” thoughts come from? Why does a person convince himself that he is a loser? What led to this perception of yourself?
Parents.
All parents, without meaning to, mentally cripple their children. Moms and dads compare the child with their peers and often not in favor of their children. When a child does something differently than his parents demand, adults reproach him, sometimes calling him humiliating words. Parents' disappointment in some of their affairs is often projected onto the child, who does not understand that the negativity is not directed at him.
Examples:
Dad at dinner, seeing his daughter gobble up a second serving, jokingly calls her fat. The matter ended in a joke, but the father’s words are stored in the child’s consciousness. Then, when a girl, already in adolescence, encounters the indifference of a guy she likes, the parent’s once-lost phrases emerge in her memory and escalate the situation. So we see before us a pretty girl who considers herself fat and scary, which instills in her self-doubt for the rest of her life.
Or a guy goes to a teenage party for the first time, his mother, out of seemingly good intentions, explains to him that you should be careful with girls nowadays, that they all only want wealthy guys who have a lot of money. The party has long passed, the guy has grown up and become a man. But she still lives with her mother, who herself is no longer happy with the words she once said in passing. And all because the man has in his subconscious that all girls are “predators”, and his mother is good and only wants the best, so why should he leave her?
Mistakes of the past.
A once-negative experience forms in the subconscious a negative attitude towards this activity or phenomenon for the rest of your life. The setting is automatically triggered: if it didn’t work out last time, nothing will work out now.
Example: you were cheated on, and this fact caused severe mental trauma. After a while, you returned to normal, you even managed to forget your love. But, on a subconscious level, you now look at all girls or guys through the black prism of past betrayal. And even if there is no hint from your significant other, you continue to be tormented by doubts, you torment yourself and your loved one, all the time expecting a catch.
Self-hypnosis methods. Psychotechnicians
Suggestion is the presentation of information, perceived without critical evaluation and influencing the course of neuropsychic processes. Self-hypnosis is a process of suggestion addressed to oneself. Through self-suggestion, sensations, ideas, emotional states and volitional impulses can be evoked, as well as influence the autonomic functions of the body.
The essence of self-hypnosis methods is the formation of positive impulses through the constant repetition of specially selected phrases until they turn into a working tool of your subconscious and it begins to act according to this impulse of thought, transforming it into a physical equivalent. Repeating settings for the subconscious is the basis of self-hypnosis.
Words and phrases of self-hypnosis must be mentally pronounced in the first person in an imperative tone and always in an affirmative form. The negative particle “not” is excluded from verbal formulas. You cannot say “I don’t smoke.” You need to say “I quit smoking” or “I stopped smoking.” You should also not pronounce long monologues. Phrases should be short, they should be pronounced slowly with full concentration on the subject of suggestion. While pronouncing each self-hypnosis phrase, it is advisable to vividly imagine what is being suggested.
Self-hypnosis methods work most effectively when active thoughts in the form of target formulas (thoughts that carry a clear, meaningful message to the subconscious) occur against the background of a state of relaxation in the body. The more relaxed the body is, the more pliable the subconscious becomes for target settings. The power of self-hypnosis is directly dependent on the degree of desire to achieve a specific goal, on the degree of concentration of attention on the settings for the subconscious.
There are quite a large number of methods of self-hypnosis - these are affirmations, psychological attitudes, various meditative techniques, visualization, mantras, prayers and many other psychotechniques.
AFFIRMATIONS – THE SIMPLE METHOD OF SELF-HYPOPTIATION
Affirmations are a method of self-hypnosis where you repeat formulas out loud or silently. The point of this psychotechnic is that you construct a sentence in which you say that you have achieved a certain goal. For example, “I have good health”, “I am confident in myself”, “I have a good job”, “I am married to my loved one”. What exactly to repeat depends on your goal. Thanks to affirmations, positive thoughts will begin to replace negative ones and gradually completely supplant them. And then everything that you repeat will come true in your life.
Gratitude is a type of affirmation, but a much more powerful psychotechnic. Gratitude is the second most powerful emotion after love. Because when we give thanks, strong emotions arise at the same time, and this has a powerful effect on the psyche and consciousness. You need to be grateful for everything you have and say: “Thank you, Lord, for good health,” “Thank you for my new home,” even if you don’t have one. Thank you sincerely, from the bottom of your heart, as if you already have this home. And over time, self-hypnosis will do its job and you will have something repeatable.
The most common state of a person, in which he usually lives every day, is suitable for this psychotechnics. The effectiveness of affirmations will depend on how much the practitioner can make the spoken words the essence, the content of his entire day. That is, you can do whatever you want: work, relax, play sports, sunbathe, as long as the necessary affirmation continues to live on the surface of your memory.
Affirmations are the simplest method of self-hypnosis and, accordingly, this is the easiest way to influence the subconscious; they are less powerful than visualization and need to be repeated more often. But they are also effective and easy to use.
VISUALIZATION
Visualization is the mental representation and experience of imaginary events. The essence of this psychotechnics is to simply imagine the desired situation and live in it. Visualization is so effective because our minds do not differentiate real events from imagined ones. When you imagine something, the mind believes that it is actually happening. It is very important to perceive everything with your own eyes. Not from above, not from the side, but with your own eyes. If you imagine a car, you must imagine that you are driving that car and you are looking at the road. Your goal is to buy a house. Imagine how you insert your keys into the keyhole and open the door for the first time, how you enter the house, how you look around it. Your visualization should be only positive and carry an exclusively positive charge.
You need to visualize in a comfortable, calm environment, so choose a time and place when no one will distract you, and take a comfortable position. Relax. Imagine that your muscles, starting from your toes and ending with your head, alternately relax. The tension leaves you. The mental image that is embedded in the subconscious must be very clear and vivid - then the subconscious will be able to give commands to the corresponding organs and tissues.
The duration of this psychotechnic is not particularly important. The main criterion is your pleasure. Visualize it for as long as you like it. This can last as long as an hour or five minutes. The main thing is that the process should be enjoyable. The more often you imagine the desired image, the sooner the renewal process will begin. And the result may simply amaze you!
Self-hypnosis method E. KUE
When performing this psychotechnics, a person takes a comfortable position, sitting or lying down, closes his eyes, relaxes and in a whisper, without any tension, monotonously pronounces the same self-hypnosis formula several times (at least 20). The formula should be simple, consisting of a few words, a maximum of 3-4 phrases and always have a positive content. For example, “I am healthy.” In no case should it contain the particle “not”, since the denial of any action or phenomenon is not recognized by the subconscious and can be mistaken for the opposite statement. A session of this self-hypnosis method lasts 3-4 minutes and is repeated 2-3 times a day for 6-8 weeks. E. Coue recommended using drowsy states for psychotechnical sessions in the morning when waking up or in the evening when falling asleep.
Autogenic training
Autogenic training is a method of self-hypnosis in a state of relaxation (lowest level) or hypnotic trance (highest level). The creator of the autogenic training method is Johannes Heinrich Schultz, and he also owns the term “autogenic training.” This psychotechnics is based on the findings of the ancient Indian system of yoga, the experience of studying the sensations of people immersed in hypnosis, the practice of using the method of self-hypnosis by E. Coue and others.
By practicing this method of self-hypnosis, it is necessary to achieve relaxation, which occurs on the verge of reality and sleep. It is recommended to lie or sit in the “coachman” position. Having achieved relaxation, it is necessary to: - activate memories associated with pleasant sensations experienced in the past, - cause, if necessary, not only calm, but also an increase in psycho-emotional tone, - accompany self-hypnosis formulas with figurative ideas.
The effectiveness of using this psychotechnics will depend on the degree of concentration, so other matters are excluded. The self-hypnosis method requires daily practice, at least twice a day. Skipping at least one has an extremely bad effect on achieving the effect.
A type of autogenic training is imago training. The author of this method of self-hypnosis is Valery Avdeev. He claims that with the help of imago training, every person without any training is able to step far (under the direct supervision of an imago training specialist) beyond the limits of his usual capabilities and reveal his creative abilities.
Meditation
Meditation is intense, penetrating contemplation, immersion of consciousness into the essence of an object, an idea, which is achieved by focusing on one thing and eliminating from consciousness all interfering factors, both external and internal.
A necessary condition for meditation is the cessation of internal dialogue, the conversation that we constantly have with ourselves. Stopping it is not difficult at all. To do this, it is usually enough to focus on something in yourself. For example, on both hands at once.
Meditation is a psychotechnic that allows you to repeatedly increase your physical, intellectual and mental capabilities, reaction speed and much, much more; in principle, it is very simple. It can be divided into four parts, four components: – definition of installation; – entering a state of emptiness and a real feeling of a given attitude within oneself; – exit from a state of emptiness to a normal state with an attitude already embedded in the subconscious; – if it is necessary to carry out the installation, spontaneous entry into a state of thoughtlessness and its implementation.
Installations should be extremely concise, succinct and at the same time bright.
Self-hypnosis
Self-hypnosis is one of the most powerful psychotechniques. The first step is to relax. Then you need to calm down and enter a state of peace. Then say the phrase “I am deeply asleep...”. Next, you should mentally count from five to zero, imagining how you are breaking away further and further from the familiar world, plunging deeper into the darkness of hypnotic oblivion. After counting “zero,” say the key phrase “I am deeply asleep...” again and mentally look around. You are inside your subconscious. Now it’s time to pronounce a formula that will help you achieve this state faster in the future. It goes like this: “Every time I say the words “I am deeply asleep...”, I enter a state of self-programming faster and faster.”
This formula must be repeated several times at each of the first lessons and only after that the self-hypnosis formulas must be spoken.
Recapping
Recapping is an effective psychotechnique that makes it possible to re-experience a past situation in a concentrated way, but to experience it in a new way. Re-experiencing is the recognition of new possibilities in an old situation, not for then, but for new opportunities now. We are talking about situations that are still significant today. That’s the only reason it makes sense to experience them, that’s the only reason they can be experienced. To actually experience a situation again means to see new possibilities in it.
The main provisions of this psychotechnics are as follows: 1. The situation must be re-experienced (real experience), and not just restored in memory. 2. The situation must be experienced in its significant components, which alone make it a given existential situation. The reality of significant components of a situation is determined by the fact that they can be deployed, there is something in them that can be re-examined, rethought, etc. 3. You need to restore and reproduce in the situation what happened for you personally. The situation is always your personal, individual, existential situation. And what was around there was a gradually dissolving, disappearing background.
Attitudes are an effective method of self-hypnosis
For this method of self-hypnosis, an active state is important, when a person’s consciousness reaches its maximum degree of concentration. Therefore, while performing the mood, it is necessary to behave as actively as possible: it is best to walk or move vigorously, but not lie down. However, it is not recommended to be distracted by any other activity.
Moods are words addressed by a person to himself, an attempt to awaken the forces dormant in the depths of each of us. The fact that the words are spoken by the person himself will not weaken their influence. On the contrary, a conscious and clearly expressed word that comes from within, in which the speaker himself believes, will have a much more pronounced effect than what was heard from another.
Psychotechnics – balloon
Visualize a deflated balloon above your head. Take a deep breath and as you exhale, imagine how all your problems and anxieties, fears, worries and various troubles fill this ball. You are completely freed from these worries by filling the balloon with them. Then, taking another deep breath, as you exhale, visualize the balloon floating up and disappearing, taking with it all your worries and problems that you put into it. This is an excellent psychotechnique that is best done before bed, especially if problems are preventing you from sleeping.
SHICHKO self-hypnosis method
This psychotechnics was developed by Gennady Andreevich Shichko. He experimentally established that the word that a person writes with his hand before going to bed has a hundred times greater impact on the subconscious than the word seen, spoken or heard.
Psychotechnique is performed as follows. Before going to bed, write the suggestion formula on a piece of paper with a pen (you can write it several times). You read it several times. Then go to bed and, reciting the suggestion formula, fall asleep.
How to get rid of negative self-hypnosis?
Negative self-hypnosis poisons your life, makes you susceptible and vulnerable. You can cope with this problem, the main thing is to tune in and realize that it is your attitudes that are preventing you from living a full life. Your problems are not the fault of the people around you. Everything comes from you.
Accept your problem. Find the source of all your troubles. To do this, find a secluded, quiet place and delve into your past. At what stage of life did the thought of the impossibility of achieving results get stuck in your head? Where is the starting point after which you began to doubt your abilities?
Change your memories. Having found the starting point that served as your negative self-hypnosis, imagine the past situation in a positive way. What would have happened if those words had not been spoken or those actions had not been done. What would have happened if everything had turned out differently. Accept the positive feelings presented, get used to the new role, swap the real past with the fictitious past. Thus, change all the negative memories you find to positive ones. Over time, the negative experience will give way, leaving room for positive emotions.
If the past situation is serious and you are unable to cope with it yourself, do not be afraid to consult a doctor who specializes in this activity, who will help you cope with negative self-hypnosis. It’s better to accept help once than to suffer all your life from an unfulfilled dream.
