Avoiding the Triggers for Anger, Anxiety, Fear, and Depression

In ancient Greece, if you were anxious, fearful, or depressed, you would consult a philosopher. The philosopher would probably begin by asking you what you believe about life. When you came to an idea which appeared to be incorrect, he would debate with you until you had cast out this irrational perception or belief. When this was done properly, your  anger, depression, fears, and anxieties would be gone.

In today's culture, whenever you find yourself feeling angry, anxious, depressed, or fearful, you can use a table like this one to write down what was going through your mind at the time, and to figure out how you might be able to see things differently. You can use the print command on your computer to print off as many copies as you want, for use in different situations.

Frequently the negative beliefs and perceptions that are dragging you down are held by others. The same approach can be applied to a friend or family member that is driving you crazy.  Here are a few additional tips to use with  a boss that is driving you crazy. 

Sometimes a friend, family member, or boss is difficult to change because they have a personality disorder, or what is popularly referred to as a toxic person, or an energy vampire. Unlesss they can be persuaded to seek psychological help, the best thing to do is often to stay away from them or at least to recognize them for who they are so that you do not blame yourself for their problems. 

Finally, what you think is also strongly influenced by what you do -- or by what you don't do! In addition to buiilding up youf resistance to stress by getting plenty of sleep, a good diet, and regular exercise, here is a link to a list of activities which can also help you to get escape from the cycle of anxiety, anger, depression, and despair. They can also strengthen the bond between you and your friends or romantic partner when you do them together. If at all possible, surround yourself with positive, upbeat people as you undertake them. 

Hypnosis for Transcendence and Self-Actualization

Better it is than gems or gold.

And O! It cannot die.

Thought will live when the stars grow cold

And mix with Deity.

               -- Ralph Waldo Emerson

If stage hypnotists can tell volunteers that they are turning into a chicken, why can't experiential hypnotists tell their clients that they are experiencing the fulfillment of their existence and chage the content of their entire life narrative? They can!

Clients have been saying things like, "i can't thank you enough," and, "I feel like I am at a position now where I feel like I can accomplish almost anything!"

In the words of Sherlock Holmes in  The Adventure of the Abby Grange, "Come, Watson, Come! The game is afoot. Not a word! Into your clothes and come!"

Progressive Relaxation Induction 

For those who prefer to work from a script, I am including a progressive relaxation hypnotic induction as a preface. Of course, any other induction may be substituted if you prefer, or a preliminary induction may be entirely dispensed with, provided the participant is sufficiently imaginative.

Just imagine that it’s a nice spring day, and that you’re lying on a soft woolen blanket, on a sandy beach, by the side of the ocean. If you accept each detail of the situation as I describe it, without trying to think critically, your imagination will be free to allow you to experience the situation just as if you were really there.

I’m going to count from one to ten, and by the time I get to the count of ten, you’ll be resting comfortably in a deep, sound, peaceful state of hypnosis. So just relax and listen to my voice, as I begin the count from one to ten.

One . You can feel the warm sand beneath the blanket on which you're lying, and you can feel the gentle breeze blowing across your body, cooling you to just the right temperature, so that all you want to do is just keep drifting, and dreaming . . . and floating . . . on . . and on . . . and on into a deep, sound, beautiful state of hypnosis.

Two . You  can hear the sound of the waves gently crashing upon the ocean shore. You can hear the sound of the gulls in the distance, and you can savor the freshness of the pure salt air, as you feel a heavy, relaxed feeling coming over you. You can feel your arms relaxing, you can feel your legs relaxing, and you can feel your entire body relaxing completely. 

As I continue to count and continue to talk, every word that I utter will carry you faster and deeper, faster and deeper, down and down, into a deep, sound, peaceful state of hypnosis.

Three .  You can feel your entire body relaxing now . . . relaxing deeper and faster, and deeper and faster, all of the time.

Four . Sinking down, and shutting down . . . sinking down, and shutting down . . . sinking down, and shutting down . . shutting down completely. And the deeper you go, the deeper you're able to go. And the deeper you go, the deeper you want to go, and the more peaceful, and the more relaxing, and the more beautiful the experience becomes.

Five. Sinking and relaxing, and sinking and relaxing, deeper and faster, deeper and faster, all of the time. Relaxing so very deeply now that you can just let yourself go completely, as you continue drifting down and down, into a deep, sound, beautiful, blissful state of hypnosis.

Every word that I utter is carrying you faster and deeper, faster and deeper, down, and down, and down. And the deeper you go, the deeper you want to go; and the deeper you go, the deeper you're able to go, and the more peaceful, and the more beautiful, and the more enjoyable the experience becomes.

Six . Relaxing so very deeply now, as you continue drifting on and on, into a deep, sound sleep, a deep, sound sleep.

Seven. Sinking down and shutting down. Sinking down and shutting down. Sinking down and shutting down, shutting down completely.

Eight . And the deeper you go, the deeper you want to go. And the deeper you go, the deeper you're able to go. And the deeper you go, the more peaceful the more relaxing, the more beautiful, and the more enjoyable the experience becomes.

Nine. Sinking down, and shutting down. Sinking down, and shutting down. Sinking down, and shutting down. Shutting down completely.

Ten. Very deeply drifting, in a deep, sound state of hypnosis. And the deeper you go, the deeper you want to go. And the deeper you go, the deeper you are able to go. And the deeper you go, the stronger the effects of my words become.

Deepening

Now, as you continue sinking deeper with every word that I speak, and with every second that passes, you can imagine, or picture in your mind, a clock dial, with no second hand and no minute hand on the clock, just an hour hand. And the hour hand is set at twelve.

I’m going to move that hour hand back, one hour at a time, until it’s all the way back to one. And with each hour that I move the hand back, you’ll go twice as deep as you are right now, and you’ll feel twice as good as you do right now.

There is no end to the depth of experience you can have in deep hypnosis.There is no limit to how good you can feel, and to the benefits you can obtain from it. And the deeper you go, the deeper you're able to go . And the deeper you go, the deeper you want to go, and the more peaceful and the more beautiful, and the more wonderful, and the more enjoyable the experience becomes. So just let yourself go completely now, as I move the hour hand back, one hour at a time. ,

And now I’ve moved the hour hand back from 12 to 11, and you’re sinking down twice as deep as you were before. And the deeper you go, the more easily you are able to become aware of your Best Me -- of the person you are becoming.

And now I’ve moved it down to 10, and you feel twice as deep and you feel twice as good. But there’s never any sense of strain or overload, for the deeper you go, the deeper you want to go, and the deeper you go, the deeper you’re able to go. And the deeper you go, the more beautiful, and the more enjoyable the experience becomes.

And now I’ve moved it down to 9. Twice as deep, and feeling twice as good

.As I lead you deeper and deeper into hypnosis, your Best Me, -- your Future Self, -- the person that you are becoming -- will provide you with all the guidance and support that you need, in order to free yourself from the problems and limitations that have been holding you back. This guidance will enable these problems to be solved in just the right way, and at just the right time, for you to keep whatever is of value to the person that you will become and to release and eliminate whatever needs to be released.

8. Twice as deep, sinking down and down, and feeling twice as good, as you allow your Best Me to handle all of your problems in the outside world in the healing, caring light of your future.

7. Twice as deep yet again, and feeling twice as good yet again.

6. Deeper yet. Notice what that does, and notice how good you feel. And imagine how good you're going to feel, when we get all the way down to one

5. Twice as deep, yet again, and feeling twice as good yet again . . . . deeper . . . and deeper . . .And the deeper you go, the deeper you want to go . . . and the deeper you go, the deeper you're able to go . . . and the more beautiful, and the more wonderful, and the more enjoyable the experience becomes.

4. Deeper . . . deeper . . . deeper . . .

3. Twice as deep, and feeling twice as good . . .

2. Deeper . . . deeper . . . deeper . . .

1. Infinitely, and unbelievably deep, and continuing to go deeper with every word that I speak. Deeper and deeper, down, and down, and down.

Now the scene is changing, and we are standing on the top of a large mountain which is covered with clouds after a sudden spring shower. If you accept each detail of the situation as I describe it, without trying to think critically, your imagination will be free to allow you to experience the situation just as if you were really there.

One end of a large rainbow is touching the ground right in front of us. We walk up to this rainbow and prepare to enter the first band. As we go through each band one by one, each band will present you with a priceless gift, which you will be able to take back with you  And the pot of gold at the end of the rainbow is the treasure that your life is becoming as we explore the joys and wonders of the Multiverse itself.

First, we are entering the red band of the rainbow. Red is the color of strength. Feel this strength flowing through you now, overcoming negative emotions, overcoming physical discomfort, paving over the effect of every bad thing that has ever happened to you in your entire life, and filling and flooding every muscle, every nerve, and every cell of your being with wave after wave of infinite, boundless strength, and confidence, and power. [Brief Pause]

Orange is the color of happiness.Each time that we practice this multiversal meditation, you go higher; each time, you go faster, and each time you experience this happiness more beautifully and more intensely than you did the time before.

Feel the happiness flooding through you now, filling and flooding every muscle, and every nerve, and every cell of your body with wave after wave of infinite happiness and boundless joy. Infinite happiness, and boundless, boundless Joy. [Brief Pause]

Yellow is the color of healing. Each time that you repeat this multiversal meditation, all of the healing processes throughout your body are considerably strengthened. As we travel through this band of yellow light now, you can feel its healing warmth flooding into every muscle, and every fiber, and every nerve of your body, penetrating to the very core of your being.-- body, heart, mind, and spirit. Body, heart, mind, and spirit. [Brief Pause]

Now, we are entering the green band of light. Green is the color of renewal. The farther we go into the rainbow, the more your sense of the passing of time is slowing down. Regardless of the time we may actually have been away, it will seem as if we had been gone for an eternity. And the benefits of our journey will be increased in direct proportion to the time that it feels like we have been away together.

Now, we are traveling through the band of blue, which is the color of Heaven, and the color of Eternity. This is the true reality, and the universe from which we came is merely an illusion. This is your eternal home beyond the stars, and the spark of Divinity which is within you is nothing less than the energy of the Multiverse itself

You will always look back upon these journeys with fondness, even as you look forward to the next opportunity to return to them with ever-increasing anticipation; for each time that you practice this hypnosis for self actualization, you will be able to obtain even more benefit and more growth from the experience as it continues to change your life forever into a thing of wondrous beauty.

Next, we move into the purple band, which contains the heightened mental and spiritual powers that are becoming yours in ever-increasing amounts, as your consciousness drifts higher. 

Now, we are entering the band of violet, which is the color of love. It’s only the separation from this infinite ocean of perfect peace, and calm, and tranquility, that is the source of all unhappiness, all depression, all anxiety, all loneliness and all despair. And now that this separation has been removed, it has brought you an inner peace which is greater than anything that you have ever dreamed of, longed for, hoped for, or imagined, and far, far beyond the power of.the human imagination by itself to even begin to comprehend.

Finally, we have come to the pot of gold at the end of the rainbow, which holds the priceless treasure that your life is becoming as you continue to practice this multiversal meditation. Scoop it up and take it with you; for It contains everything you wanted from this experience, regardless of whether or not it was specifically included in the suggestions that you were given, and regardless of whether or not you were even fully aware of them yourself at the time

You are a child of the Multiverse, more highly evolved than the rest. And this is the most wonderful thing that has ever happened to you.

It's a wonderful feeling of release and liberation which you are experiencing now, as we step out of the final band of the rainbow and into the Multiverse itself, and all of your vast, untapped potentials are becoming freed for their fullest possible functioning.  This feeling of exhilaration is going to continue growing and growing, like a snowball rolling downhill, until we return to the universe from which we left.

Self-Actualization

Now, as we step out of the final band if the rainbow and into the Multiverse itself, all of the bands of the rainbow which brought us here have blended into one boundless ocean of perfect, infinite love which contains them all: strength, happiness, healing, renewal, peace, power, and serenity, more beautiful than anything you have ever dreamed of, hoped for, longed for, or imagined, and far, far beyond the power of human imagination to even begin to comprehend.

Transcendence

In the center of this infinite ocean of unbounded love, you are completely dissolving into the infinite love of the Multiverse itself (or the Creator Himself). And all of the happiness, all of the love, all of the joy, and all of the rapture that have ever been felt by all of the people who ever walked the face of the Earth, put together, are becoming a part of you, now, in these golden moments of delight -- infinite, beyond infinity, and eternal beyond all measure of eternity: infinite, boundless, eternal, and everlasting, yours to enjoy and yours to be, now, in these golden moments, torn from the pages of time and space.

This is the most wonderful thing that has ever happened to you, greater than anything you have ever dreamed of, hoped for, longed for, or imagined, and far, far beyond the limits of anything that you ever thought was even possible. It is the complete and total fulfillment of your existence: everything you ever were, everything you are right now, and everything you will be in the future, put together and multiplied endlessly, over and over again -- infinite beyond infinity, and eternal beyond all measure of eternity. Revel in it, glory in it, and enjoy the experience to the.fullet. (Pause.)

Here in the Multiverse, where you will spend Eternity, the total fulfillment of your existence has already become an accomplished fact. And as we continue to return here to this, your home beyond the stars, it will change your life forever and turn each new day into a thing of wondrous beauty. -- in many different ways, and on many different levels, some of which you may already know, and some of which you may not yet realize until they actually begin to occur.

You will not be able to bring the full intensity of this experience back with you, because it would be more than you could possibly bear in the universe from which we came. But its healing effects will remain with you, turning each new day into a thing of joy and, with continued practice, paving over the effect of every bad thing that has ever happened to you in your entire life.

Because time does not exist in the Multiverse, it will seem like we have been gone for an entire lifetime; and the benefits of each journey will be increased in direct proportion to the time that it feels like we have been away together.

Return

Now, we are ready to return to the everyday state of consciousness by riding through the rainbow of delight that brought us here, in reverse order, from the inside out. You will remain in deep hypnosis until we emerge together from the final band.

Just as before, each band of color will present you with a priceless gift which you will be able to take back with you, to make it easier for you to withstand stress, pain, and cravings of every kind, and to counteract the effects of every bad thing that has ever happened to you in your entire life. These changes will provide you with a source of deep Inner strength which will enable you to cope much more effectively with all of life's stresses, and all of life's problems.

First, we are beginning to retrace our steps through the band of violet, the color of love. It's only the separation from this infinite ocean of boundless rapture, wonder, ecstasy and delight -- it’s only the separation from this ocean of perfect peace, and calm, and tranquility -- that is the source of all unhappiness, all depression, all anxiety, all loneliness, and all despair. And now that this separation has been removed, it has brought you an inner peace which is greater than anything you have ever dreamed of, longed for, hoped for, or imagined, and far, far beyond the power of human words to describe -- infinite, boundless, eternal, and everlasting. Yours to enjoy and yours to be, now, in these golden moments of delight, torn from the pages of time and space.

Next, we move into the purple band, which contains the heightened mental and spiritual powers that

 are becoming yours in ever-increasing amounts, each time this exercise is repeated 

And as you continue to regularly practice this mindful hypnotic meditation, it will continue to change your entire existence into a thing of wondrous beauty.

Now, we are traveling back through the band of blue, which is the color of Heaven, and the color of eternity. This is the true reality, and the.world from which we came is merely an illusion.

Regardless of how much or how little you actually remember of these experiences, you will always look back upon these journeys with fondness, even as you look forward to the next opportunity to return to them with ever-increasing anticipation.

You will treasure the effects of these experiences as they add meaning and purpose to your life; and each time that we return, you will be able to derive new benefits from them which will meet your needs even more effectively.

Now we are entering the green band of light. Green is the color of renewal; and each time that you repeat this multiversal meditation, you will obtain even more happiness and more fulfillment from the journey than you did the time before.

Next, we are traveling through the band of yellow light. Yellow is the color of healing. You can feel the healing warmth of this yellow light, flooding once more into every muscle, and every fiber, and nerve and cell of your body, penetrating to the very core of your being -- body, heart, mind, and soul. . . body, heart, mind, and soul.

Now, we are entering the orange band of the rainbow. Orange is the color of happiness. Feel this happiness flooding through you once more, filling and flooding every muscle, and every nerve, and every cell of your body with after wave of infinite happiness and boundless joy. -- Infinite happiness and boundless, boundless joy.

Each time that we repeat this multiversal meditation, you go higher, each time you go faster; and each time, you experience this happiness more beautifully and more intensely than you did the time before.

Finally, we are entering the red band of the rainbow. Red is the color of strength. Feel this strength flowing through you now, overcoming stress, overcoming worry, overcoming depression and care, and filling and flooding every muscle, and every nerve, and every cell of your being with wave after wave of infinite, boundless strength, and confidence, and power.

You will obtain everything you wanted from this experience, regardless of whether or not it was specifically included in the suggestions you were given, and regardless of whether or not you were even fully aware of them yourself at the time; for your Best Me is always with you, guiding your path in the way that it should go.

Now, as we prepare to return to the everyday life from which we came, all of the dimensions of the world from which we originally left will reassert themselves. Your mind will be clear and alert, and you will easily be able to concentrate on anything you have to do. But the benefits and the good feelings of these experiences, will remain with you, adding meaning and purpose to your life, making it so much easier to resist stresses of every kind, and filling your life with zest and joy.

You will obtain everything you needed from today's session, regardless of whether or not it was included in the suggestions you were given and regardless of whether or not you were even aware of them yourself at the time. And whenever you want these feelings if strength and empowerment to return during a moment of special stress, all you need to do is make the okay sign with your thumb and forefinger, and they will come back as strong as ever. Then if you need to, you can pump your thumb and forefinger together to make them even stronger 

By the time I get to the count of five, you will open your eyes, wide awake and feeling wonderful. Getting ready to open your eyes now. One. . .  Two. . .Three. . . Four. . . Five! You can open your eyes now, wide awake and feeling wonderful!

References

Gibbons, D. E., & Lynn, S. J. (2008). Hypnotic inductions: A primer. In Ruhe, J. W., Lynn, S. J., & Kirsch, I. (Eds.) Handbook of clinical hypnosis, 2nd ed. Washington, DC: American Psychological Assn.

Gibbons, D. E., & Woods, K. T. (2016) Virtual reality hypnosis: Exploring alternate and parallel universes. Amazon Books, 2016. (Both print and Kindle editions are available.)

Multiversal Meditation to Strengthen the Will to Achieve

The Human Capacity for Achievement has Scarcely Been Tapped.

Just before the end of the academic year, a student who was about to take her final examinations consulted me for relief from  the anxiety which had been interfering with her ability to prepare for them.

 

I asked her to think of a time in her life when she was happily and productively engaged in working toward a much-desired goal. When she was able to visualize this clearly,  I asked her to re-capture that mood, concentrate on it, and bring it back into the present, even if she had to do so repeatedly, using a variety of situations from her past, until the new pattern was successfully established. She later reported that this method had successfully helped her to "lose the blues" while srudying.

When regularly incorporàted into the practice of multiversal meditation, the following suggestions have been shown to be effective, drawing in the future rather than the past: "Whenever you have a goal that you can deeply believe in with all your heart,  you will be able to visualize the rewards of a future goal that you deeply believe in so clearly  that you can believe it will happen, expect it to happen, and feel it happening, as you act, think, and feel as if it were impossible to fail!"

The "Law of Attraction" is Fatally FLAWED! Here's how to fix it.

The central theme of the book, "The Secret," is that we can create our own reality by using "the law of attraction." If we send forth positive thoughts, then we attract positive events to us; and if we send forth negative thoughts, then we attract negative events.

Whatever an individual's thoughts can attract, a group's thoughts should be able to attract also. If we really do create our own reality by sending forth positive or negative thoughts, then this effect should be apparent not only in individuals, but also in groups, in historical trends, and in society as a whole  --but it isn't!

I have listed below some comments which my friend Roy Hunter reports as being made to individuals who are suffering from cancer and other maladies which should also operate according to "the law of attraction," and I have taken the liberty of constructing a reply to them. 

• What did you do to attract cancer in the first place? What about all those people who get cancer because they are living in an area where there is a high level of carcinogens in the environment?
• You have a disease consciousness. The Black Death killed between 75 and 200 million people, between 1348 and 1350. What could all those people have been thinking that caused such a plague to so suddenly descend upon them?
• You must have a karmic debt to pay off.  If you have read The Diary of Anne Frank, you will have a good idea of the kind of person she was. Now consider the fate of Ann and others like her as they lay covered with lice and dying of hypothermia in a Nazi concentration camp during World War II. What did they do to bring this upon  themselves?
• Why can’t you create enough faith to be healed? Age is a wasting disease. And the survival rate for this particular disease is zero. Has anybody crated enough faith to get out of that one?
• Don’t you know smoking will kill you? With 99% of the same genes as our closest simian cousins, the chimpanzees, and over a century of experimental research to back them up, most psychologists agree that short-term pleasure is often more important than long-term consequences in determining our behavior, particularly when it comes to matters of addiction.
• Fat people are out of control. An African journalist recently stated that her greatest surprise in coming to the United States was to discover that in America, thin people are rich and fat people are poor, since in her own country the reverse is true. If this is the case, how can weight be a function of one's personal discipline rather than one's culture?
• You have a poverty consciousness. The CIA World Factbook lists the United States as twelfth in per capita income, behind such nations as Norway and Hong Kong, yet most Americans are inclined to think of themselves as the richest nation in the world. If we create our own reality, why are we not in first place?
• "Get out of the victim trap!" Try telling the survivors of Stalinist tyranny who were imprisoned in Siberia that they shouldn't have been thinking so negatively about their situation that it caused them to end up there.
• Why did you create this problem? The CIA World Factbook lists the United States as fifteehth from the top in infant mortality compared with other nations. Explain to the parents of the babies who died because they were not given better medical care what they or their children did to create this problem.
• What is God punishing you for?  If God is keeping quiet about His reasons, then what is the point of punishment?
• If “The Secret” is not working for you, then you must be doing something wrong.  Maybe so!  On a recent radio interview show featuring a leading theoretical physicist who was commenting upon the latest discoveries in his field, a questioner asked him about the "law of attraction." He forcefully criticized this belief for misleading people, and assured the caller that the universe simply does not work that way. Perhaps, he suggested, what people who subscribe to this  doctrine are "doing wrong" is believing in "The Law of Attraction" in the first place!

If individuals are able to claim instances of success by this method,  it is most likely because they have injected a dimension of will into their belief, as expressed in Schopenhauer's "The World as Will and Idea," or in Claude Bristol's "The Magic of Believing," as preseented below in full audiiobook form.

Can we really command the Universe, as Schopenhauer and Bristol are saying, or are we just believing in our goal so intensely that it gives us the confidence to act, think and feel as it were impossible to fail, which enables us to proceed against all odds until the goal is achieved?  The Greek philosopher Seneca said that luck is the intersection of preparation and opportunity, which favors the latter interpretation.  All I can say is that I have used this book since my adolescence as a guide for challenges great and small; and despite my rigorous training as an experimental psychologist, I remain firmly convinced that if you can believe in a goal deeply enough, you can believe it. And if you can believe it, you can make it happen! Here's a link which was sent to me by my friend Lisa Brown that may explain how.

https://projectyourself.com/blogs/news/the-universe-itself-is-a-giant-brain-and-it-may-be-conscious-say-scientists

Multimodal Meditation as Your "Higher Power"

Lucille was an active member of Alcoholics Anonymous. She had just celebrated a major  anniversary of being alcohol free when she came to see me for her regular appointment, angry because her husband, a retired police officer who "never took his badge off," had insisted that she personally deliver a set of legal papers to him in another State rather than entrusting them to be delivered by mail. As she usually did, she responded very well to multiversal hypnotic meditation, and left with an expression of blissful happiness.

When I mentioned at her next appointment how much her suggested trip to the Multiverse had changed her mood, she replied, "I thought that it was God."

"I can provide that kind of an experience too," I told her, "but I don't like to push that on anyone unless they ask for it. She nodded in agreement. Since she had grown up as a Roman Catholic, I told her about the teachings of Meister Eckhard a thousand years ago, who preached that a person was like an empty bowl waiting to be filled with the glory of God. He was charged with heresy, but he died before his trial could be completed. Recent Popes, however,  have praised his work; and today, there is even a Facebook page dedicated to the study of his teachings.

I asked her if she would like to feel like she was dissolving into the infinite love of God instead of dissolving into the Multiverse itself, and she replied that she would.  In her next session of Multiversal Meditation, I incorporàted the following suggestion, using the Best Me Technique:

Belief systems. Now, as I continue to speak, you can gradually become aware of yourself standing in front of a pair of large wooden doors, which are the doors of a great cathedral. If you accept each detail of the scene as I describe it, without trying to think critically, your imagination can be free to allow you to experience the situation just as if you were really there.So just let yourself stand there a moment, gazing at the carved wooded doors, as you prepare to enter. [Brief pause.]

Now, as the doors swing open, you first traverse a small area paved with stone, stopping at the font if you desire, and pause before a second pair of doors which leads inside.

Emotions. You can feel a surge of happiness and anticipation as you pass through a second pair of doors and into the dimly lit interior. As your eyes gradually become accustomed to the dimmer light from the stained glass windows, take a moment to look around in wonder at the magnificence of all you see.

Sensations and perceptions. Let yourself breathe slowly and deeply, as you inhale the faint aroma of incense, and listen to the gentle tones of music floating upon the quiet air.

Some distance away from you stands the High Altar, bordered by banks of gently glowing candles. You select a pew and, after pausing to genuflect if you wish, you enter the pew and take your seat or kneel once more.

Thoughts and images. Let your mind flow with the experience, and allow it to fill you to the very core of your being, until you feel as if you are able to hold within your own consciousness an awareness of the entire Universe, and all its beauty. As it does, you can feel yourself gradually becoming aware of the presence of God Himself 

As this Consciousness begins to merge with yours, you can feel the power of His infinite healing energy filling and flooding every muscle, and every fiber, and every nerve of your entire body. And it's as if all of the worry, and all of the tension, and all of the care that you have ever felt are being driven out and replaced by the power of His infinite, unbounded, healing love.

As your own consciousness merges ever more completely with this Infinite Awareness, you feel as if you are able to hold within your own mind an awareness of the entire Universe, and all its beauty ‑‑ infinite, beyond infinity, and eternal beyond all measure of eternity. And in this sense of total oneness, you are able to freely communicate all your deepest thoughts and needs.

Motives. The experience, as it continues, is providing you with all that you had hoped to obtain from it. The serenity and the peace which you find here will remain with you, as a source of deep inner strength which will enable you to cope much more effectively with all of life's problems.

Expectations. You will treasure the memory of this experience as it meets your needs in the future; and each time you return, you will be able to derive new benefits which will meet your needs even more effectively.

We continued to use this format for her weekly visits and she reports that her faith has been greatly strengthened as a result. She is also much more tolerant of the demands of her husband.

if Lucille really believed that she was being absorbed into the mind of God, why didn't this type of sanctification experience turn her into a saint? Regardless of the content of whatever is suggested to you, how you process that content depends upon the backstory that you bring to it. Not every Roman Catholic who believes that they are literally ingesting the body and blood of Christ as they partake of Holy Communion is totally sanctified by the experience. What you do with a suggested experience depends upon both your hereditary potential and what that experience means to you when it is integrated into the total narrative of your life story. 

 

How Not to Let Life's Difficulties Get You Down

Do the important things -- and then take time to enjoy life!

The following list is adapted from a posting  on  www.smartrecovery.org. The difference between these statements and other types of "positive thinking" affirmations is that these statements are all true, we just don't always realize that they are! You don't get the feeling that you are merely lying to yourself, as you might if you were to try to accept a different type of affirmation such as, "I am effective and serene in social situations," when you know very well that you are not.

You simply need to go over them a few times each day in your mind until they become part of your everyday reality, much as you might repeat a set of physical exercises until you have reached the level of comfort you desire.

If your perfectionism is more than the "everyday garden variety" which we all experience at times, you may need to explore the possibility of talk therapy and/or psychotropic medication in order to obtain a satisfactory resolution.

• No one can be totally perfect.
• I'm not perfect and I never will be — tough!
• It's okay to want to do my best. Doing well does not necessarily mean being the best.
• I perform in many different roles and it is highly unlikely that I will excel in every role at all times.
• Just because I make a mistake does not mean I am a mistake.
• To be human is to err.
• The pressure I put on myself to perform perfectly is an unrealistic pressure that can actually cause me to perform worse because I will be worried and nervous.
• The pressure I put on myself to perform perfectly creates an extra source of stress that can affect me emotionally and physically.
• Trying to do my best is a reasonable goal, but it will not always be achieved.
• Few things in life are exact. Things can be done in a variety of ways and have many different solutions.
• People do not always agree on what is correct or right. Judgments are often subjective.
• I will try to set my own realistic goals, please myself, and have the strength to be creative and different in the face of others' potential disapproval.
• Our whole society is geared to expect that people will make mistakes and errors. Examples are traffic tickets, prison, consumer recalls, consumer complaints, refunds, legal suits, etc.
• True friends accept imperfection.
• Mistakes do not equal incompetence. Mistakes are just mistakes —period! 

 

  

Hypnosis is Easy When You Know How

Adapted from wikiHow - The How to Manual That You Can Edit

According to statistics available at the site, the following article has been read by over one million eight hundred thousand people and edited by over a thousand others. I have watched and participated in its development over the past few years, and can vouch for its accuracy and effectiveness. For additional information, see my book, Applied Hpnosis and Hyperempiria. 

It is easy to hypnotize a person who wants to be hypnotized because all hypnosis is self-hypnosis. The hypnotist merely functions as a guide or a personal trainer to help you to focus the power of your imagination more effectively. The progressive relaxation method presented here is one of the easiest to learn and to use.^[1]

Part 1 of 6: Before Hypnosis

1. 1
   Make sure that your partner clearly understands what you are going to do and when he or she is going to get out of it.
   • Keep in mind what you say to the partner before. The introduction is just as important, and perhaps even more important, than what you say during the hypnosis itself. How well people respond to hypnosis depends not only on their ability to respond to suggestion, but also on their beliefs and expectations about hypnosis and their trust and confidence in the person providing the suggestions.
2. 2
   Ask your partner if he/she has been hypnotized before, and inquire what the experience was like. If they have, ask them what they had been told to do and how they responded. This will give you an idea of how responsive the partner is likely to be to your own suggestions, and perhaps what things in the procedure that you should avoid.
3. 3
   Tell the partner ahead of time that he/she will clearly remember everything that happens. This serves as a "waking suggestion" which defines the experience in such a way that the partner is likely to remember everything, even if they otherwise might not. It is very useful in building trust, and in obtaining feedback when the session is over.
4. 4
   Reassure the partner that they cannot be made to do anything under hypnosis that they do not want to do.
5. 5
   Ask your partner to sit or lie down in a comfortable position in a dimmed room where you are not likely to be disturbed for a while. Turn off cell phones and pagers. Make sure that your partner is not so tired that he or she will be inclined to fall asleep.

Part 2 of 6: Induction

1. 1
   Ask your partner to close his or her eyes, and imagine being in a "happy place" where one can feel comfortable and secure, such as relaxing in a meadow beside a gently running stream. Elaborate on calming details of the place and make sure to note how calm and comfortable they feel in their place. And make sure the person will not laugh or be distracted
2. 2
   Speak slowly, in a low, soothing, "hypnotic" voice timed to your partner's breathing, with considerable elaboration and repetition far beyond the point of boredom in an ordinary conversation.
3. 3
   Ask your partner to relax all over, using words like these: "Just let your feet relax, and your legs relax. Feel your hips relaxing, and your waist relaxing. Feel your chest relaxing, and your arms relaxing. Your shoulders relaxing, and your neck and head relaxing. Feel your entire body relaxing, all over."
4. 4
   Ask your partner to feel themselves flying through the air, with the wind whipping their hair behind their head as they laugh with glee. No stress, no worries, no cares. Say that they land on a cloud and ask them to feel the softness of that cloud. This particular cloud is made out of pure relaxation. Tell them to feel themselves sinking down into that cloud, and the more they sink down, the more relaxed they feel, and the more of their stress and worries flow out. Tell them to just visualize the stress, worries and cares flowing out of them like a river and tell them to feel those feelings being replaced by relaxation.
5. 5
   Gradually change your instructions into suggestions which increase the strength of the feeling of relaxation. "You can feel yourself relaxing now. You can feel a heavy, relaxed feeling coming over you. And as I continue to talk, that heavy relaxed feeling will get stronger and stronger, until it carries you into a deep, peaceful state of hypnosis."
6. 6
   Using your partner's breathing and body language as a guide, gradually make your suggestions more directive, using suggestions similar to the following. Repeat the suggestions a few times, much as you might repeat the verses and choruses of a song, until your partner appears to be totally relaxed.
   • "Every word that I utter is putting you faster and deeper, and faster and deeper, into a deep, peaceful state of hypnosis."
   • "Sinking down, and shutting down. Sinking down, and shutting down. Sinking down, and shutting down, shutting down completely."
   • "And the deeper you go, the deeper you are able to go. And the deeper you go, the deeper you want to go, and the more enjoyable the experience becomes."
7. 7
   You can conclude your induction with words like: "Now you are resting comfortably in a deep, peaceful state of sleep, going deeper and faster and deeper and faster all of the time, until I bring you back. You will only accept those suggestions which are for your benefit, and that you are willing to accept."

Part 3 of 6: During Hypnosis

Provide positive suggestions which are specifically geared to achieving the goal. This will allow the partner to try out new attitudes, feelings, and behaviors which often are not voluntarily attainable. If the suggested changes are more adaptive than the old patterns after everything is taken into account, they will be retained. More than one hypnosis session may be necessary until the suggested changes are firmly rooted in the partner's life. Don't try to "scare" somebody into achieving their goal by dwelling on the consequences of failure, or by using "shoulds," "oughts," or "musts" in your suggestions. Research has conclusively shown that fear is a poor way to motivate people, and the side effects usually outweigh any possible benefits. Here are some examples of simple positive suggestions that you can elaborate on:

1. 1
   • "You will look back on this experience as a game-changer in your life which will turn each day into a thing of wondrous beauty."
   • "As a result of these suggestions, you will feel as if you are headed for a certain and predetermined success.."
   • "You will be able to act, think, and feel as if it were impossible to fail."

Part 4 of 6: Concluding the Session

This is easier than inducing it, because all you have to do is essentially ask your partner to stop imagining.

1. 1
   Begin by saying, "I'm going to count from one to five, and at the count of five you will be feeling wide awake, fully alert, and completely refreshed."
2. 2
   It's also helpful to suggest, "And as a result of this hypnotic experience, you will find many exciting changes taking place in your life, some of which you may already be aware of and some of which you may not yet realize." This provides the partner with an extra measure of encouragement to process and complete any constructive changes they are already working on.
3. 3
   Repeat for emphasis, "And as you continue to explore these deeper dimensions of experience, you will discover even more exciting changes taking place in your life, some of which you may be aware of and some of which you may not yet realize."
   • Suggestions of this type tend to serve as self-fulfilling prophecies, because the mind acts upon them in such a manner as to bring about the outcomes which have been suggested.
4. 4
   Start counting, interspersed with suggestions to the effect that the partner is waking up more and more, "and by the time I get to the count of five, you will be fully awake and feeling wonderful"

After Hypnosis

1. 1
   Discuss highlights of the session with the partner, and ask if there are any questions or if there is anything they would like to change.
2. 2
   Now you should be able to re-induce hypnosis more easily. If your partner has responded well, repeat the session using a shorter induction and go over the positive suggestions you gave previously.
   • A series of two or three short inductions is usually more effective than a single longer one. This also allows more opportunity for the partner to provide feedback.
   • At the conclusion of each session, suggest that whenever your partner is willing to be hypnotized by you in the future, they will be able to enter hypnosis faster and go deeper each time because of the practice they have had.
   • Always be sure to emphasize how good the partner is going to feel when the session is over, to insure that the experience is an enjoyable one.

EditMethod 6 of 6: Frequently Asked Questions

Prepare by familiarizing yourself with questions which are frequently asked by people who are about to experience hypnosis for the first time and the answers to them.^[2] It's good to have a general idea about how to answer questions like these ahead of time, because confidence and trust are so important in determining how a person is going to respond to your induction.

1. 1
   • What are you going to do? I will ask you to visualize some pleasant scenes, while I talk about how to use your own mental abilities more effectively. You can always refuse to do anything that you don't want to do, and you can always come out of the experience yourself if an emergency should come up.
   • What does it feel like to be in hypnosis? Most of us experience changes in our conscious awareness several times a day without realizing it. Any time you let your imagination go and just flow along with a piece of music or a verse of poetry, or get so involved in watching a movie or a television drama that you feel like you're part of the action instead of a part of the audience, you are experiencing a form of trance. Hypnosis is just a way of helping you to focus and define these changes in consciousness, in order to use your mental abilities more effectively.
   • Is it safe? Hypnosis is not an altered state of consciousness (as sleep is, for example), but an altered experience of consciousness, which is brought about by using suggestion to re-configure the properties of the imagination. And anything that can be imagined can be un-imagined just as easily.
   • If it's all just your imagination, then, what good is it? Don’t be confused by the tendency in English and many other languages to use the word "imaginary" as opposite in meaning to the word "real" -- and neither should it be confused with the term "image." The imagination is a very real group of mental abilities, whose potential we are just now beginning to explore, and which extends far beyond our ability to form mental images!
   • Can you make me do anything I don't want to do? When you're using hypnosis, you still have your own personality, and you're still you -- so you won't say or do anything that you wouldn't do in the very same situation without hypnosis, and you can easily refuse any suggestion that you don't want to accept. (That's why we call them "suggestions.")
   • What can I do in order to respond better? Hypnosis is very similar to letting yourself become absorbed in watching a sunset or the embers of a campfire, letting yourself flow with a piece of music or poetry, or feeling like you are part of the action instead of part of the audience when you are watching a movie. People who do not feel that they have been able to respond very well, on the other hand, sometimes find it difficult to relax in new situations. It all depends on your ability and willingness to go along with the instructions and suggestions that are provided.
   • What if I enjoy it so much that I don't want to come back? Sometimes you might not want a movie to end, because the movie is so enjoyable -- but you still come back to the real world, because you know it’s only a motion picture. Hypnotic suggestions are basically an exercise for the mind and the imagination, just like a movie script is. But you still come back to everyday life when the session is over, just like you come back at the end of a movie. However the hypnotist might need to try a couple times to pull you out. It is enjoyable being completely relaxed but you can't do much when hypnotized.
   • What if it doesn't work? Did you ever become so absorbed in your play as a child that you didn’t hear your mother’s voice calling you in for dinner? Or are you one of the many people who are able to wake up at a certain time each morning, just by deciding the night before that you are going to do so? We all have the ability to use our minds in ways we are not usually aware of, and some of us have developed these abilities more than others. If you just allow your thoughts to respond freely and naturally to the words and images as your guide, you'll be able to go wherever your mind can take you

EditWarnings

• Though many people have tried, post-hypnotic amnesia is notoriously unreliable as a means of protecting hypnotists from the consequences of their own misconduct. If you try to use hypnosis to get people to do things they would not normally be willing to do, they will usually just come out of hypnosis. If you are going to venture down this road, get them to agree to what you are going to do before the induction. Otherwise, they may never trust you again, tell everyone what you did, take you to court, or worse.
• Don't allow yourself to be fooled by the sensationalism of hypnosis in the mass media, which commonly leads people to believe that hypnotism allows anyone to make other people act like fools with a click of the fingers.
• Don't try regressing people to when they were young. If you want, tell them to 'act as if they were ten.' Some people have repressed memories which you really do not want to bring up (abuse, bullying etc.). They shut out these memories as a natural defense. Oddly, these people are often good at being hypnotized.
• Ask your partner if he or she has any questions about what has happened, and be prepared to answer them.
• Don't suggest anything that is against a person's morals or value systems, or that might be embarrassing to the partner, or anything that you wouldn't want someone to suggest to you.
• Recognize that there are dangers associated with hypnotizing someone; a subject successfully hypnotized is literally a subject to any stray comments they hear while under. Practice caution, and use 'single~speaker' diligently.
• Don't just sidle up to someone at the mall, or someone who is asleep, and try to hypnotize them on the sly. Though not impossible, it is extremely difficult to hypnotize someone covertly or against their will. Although covert approaches can work occasionally with an unsuspecting person who is caught by surprise, much more often than not, people will catch on to what you are trying to do. They will either laugh at you, or become angry for insulting their intelligence, and/or suspect that you have an ulterior motive and report you as a suspicious person.
• Don't try to use hypnosis to treat any physical or mental condition (including pain) unless you are a licensed professional who is properly qualified to treat these problems. Hypnosis should never be used by itself as a substitute for counseling or psychotherapy, or to rescue a relationship which is in trouble.
• Don't get hung up on technique. When something works dramatically with some people, and not as well as you want it to with others, this creates a "partial reinforcement" effect which may cause people to go from one book to another, or one training program or conference to another, in search of a "magic bullet" that is going to work with everyone. But despite claims to the contrary, most induction procedures work about equally well, and the differences in responsiveness are due to other factors. Decades of laboratory research involving hundreds of investigators have conclusively demonstrated that for everyone who responds poorly, you are statistically certain to find someone who responds so well that your perseverance in the use of hypnosis will be amply rewarded over time.^[3][4][5]

Edit

 Sources and Citations

1. ↑ Gibbons, D. E., & Lynn, S. J (2010). Hypnotic inductions: A primer. In S. J. Lynn, J. W. Rhue, & I. Kirsch (Eds.) Handbook of clinical hypnosis, 2nd ed. Washington, DC: American Psychological Association, pp. 267-292.
2. ↑ Gibbons, D. E. (2001). Experience as an art form: Hypnosis, hyperempiria, and the Best Me Technique. New York, NY: Authors Choice Press.
3. ↑ Hull, C. L.. (1933). Hypnosis and suggestibility: An experimental approach. New York: Appleton-Century.
4. ↑ Shor, R. E., & Orne, E. C. (1962). Harvard Group Scale of Hypnotic Susceptibility, Form A. Palo Alto, CA: Consulting Psychologists Press.
5. ↑ Spiegel, H. (1974). The grade 5 syndrome: The highly hypnotizable person.International Journal of clinical and experimental hypnosis, 22(4), pp. 303-319.

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In other languages:

Italiano: Come Ipnotizzare Qualcuno, Deutsch: Jemanden hypnotisieren, Français: Comment hypnotiser quelqu'un, Português: Como Hipnotizar Alguém, Русский: загипнотизировать человека, Nederlands: Zo kun je iemand hypnotiseren, 中文: 将别人催眠