Self Hypnosis Secrets

Choose the statements below that most closely aligns with what you believe about weight loss and exercise:

Statements A: Weight loss is easy . Weight loss is fun. Weight loss is peaceful.

Statements B: Weight loss is stressful. Weight loss is tough. Weight loss is like being in prison

Statements A: Exercise is fun, easy and satisfying.

Statements B: Exercise is drudgery, hard and unpleasant.

Obviously, what you believe will dictate how you approach diet and exercise. In fact, it’s likely that if statement B most closely aligns with what you believe, you haven’t kept weight off and you probably don’t have a regular exercise regimen.

Put another way, you’ve hypnotized yourself into believing Statements A versus Statements B and you’ve done so through life long repetition of these statements which has created an association in your brain. This is exactly how hypnosis works.

Through repetition, you’ve created neural pathways in your brain that have become “hard wired.” You’re now like Pavlov’s dogs (see video below) who were conditioned to salivate even when there was no food around.

To change, you have to break the connections in your brain by creating new neural pathways. This is done through repetition of new thoughts and new behaviors. Use self hypnosis to create new thoughts which then create new ways of behaving.

The techniques are simple:

1.    Find a quiet place where you won’t be disturbed. Dim the lights and close your eyes.  You might play relaxing music in the background. Say the word “relax” to yourself every time you exhale. 

2.    In this relaxed state, visualize your desired outcome: Being thin, feeling great, looking as you want to look, having tremendous energy, etc. Visualize yourself actually achieving your goal.

3.    Repeat to yourself words that correlate with your visualization. Make sure the words are in the present tense.  For example: I am feeling wonderful. I enjoy the way my body looks and the way I feel. I love eating nutritious foods that keep me thin and healthy. I am exercising and loving it, etc.

4.     Do this for as long as you want. The key is regular practice.

It took you years to create the neural pathways you now have. It will take time to create new neural pathways. The old neural pathways won’t disappear. You may always associate certain foods with feeling good (comfort food) no matter how unhealthy those foods are.

But over time, with practice, those pathways will diminish in power and be replaced by new and stronger pathways that will support you in achieving your dreams.

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You don’t have to wonder if self hypnosis will work for you. You actually hypnotize yourself quite frequently. You hypnotize yourself when you daydream and lose track of your surroundings. You do it when you drive and suddenly ask yourself, “How did I get here?” You do it when you suddenly have a memory from your past or a fantasy about your future and time seems to stand still. In these situations as in self hypnosis, you are completely in control, but your mind is focused on something other than your present reality. For example, if a car suddenly pulled out in front of you while you’re driving and daydreaming, you would be jolted back into reality and you’d hit the brake.

Similarly, when you are hypnotized, you can end the session instantly if you choose by merely opening your eyes and noticing your surroundings. Self hypnosis is simply a focused form of day dreaming in which you consciously relax your body while giving suggestions to your mind.

Here’s how you can focus your daydreams:

• Get in a relaxed state. There are many ways to do this. You can listen to relaxing music with your eyes closed. You can consciously relax each part of your body in sequence (“relax head, relax eyes, relax mouth, etc.). You can count slowly from ten to one and, with each decreasing number, imagine yourself going deeper and deeper into a relaxed state.
• Once you are relaxed, repeat to yourself over and over again the object of your desire. It could be, “I easily and effortlessly achieve my desired weight. Visualize (that is, day dream) being at your ideal weight. See what you look like. Admire yourself. Turn this way and that in front of a mirror to notice how good you look. Feel your increased energy and vitality.

           If you want to stop smoking, you might repeat, “All urges to smoke are simply melting away.” See yourself   (that is, day dream) throwing away your cigarettes. Notice how exercise becomes easier. Smell your clothes and notice how fresh the smell. Take a deep and cleansing breath. 3. In this relaxed state, take some time to enjoy (day dream) about your desired outcome. Over time, with practice, your desired outcome will become your reality. In this relaxed state, take some time to enjoy (day dream) about your desired outcome.

•  In this relaxed state, take some time to enjoy (daydream) about your desired outcomes.

Over time, with practice, your desired outcome will become your reality.

Self hypnosis is really of form of meditation in which you relax and focus on that which you wish to achieve.

Herbert Benson is a cardiologist who has spent his life (he’s currently 75 years old) studying the effects of meditation on one’s health and general feeling of well-being. His best selling 1975 book, “The Relaxation Response,” summarizes his findings and provides a simple meditation technique.

Here’s the essence of Dr. Benson’s technique:

1. Practice once or twice a day. Don’t do it within two hours of eating since the digestive process seems to interfere with it.

2. Sit or lie down in a comfortable position. If you think you might fall asleep, wait for another time to practice.

3. Relax your muscles by consciously telling your muscles to relax. Begin at your feet and progress to your face.

4. Now focus on your breath. Every time you exhale, say the word, “One” to yourself.

5. Continue for 10-20 minutes. You may open your eyes to check the time but don’t use an alarm that will jar you into opening your eyes.

6. If distracting thoughts occur, imagine they are like birds and just allow them to fly away. Don’t force them away.

7. After 10-20 minutes, gently open your eyes and take your time getting up.

You could substitute the word “one” with a word that has more meaning for you such as “peace” or “relax” or “happiness.” The word is not what’s important. What’s important is the “relaxation response” that gets created by focusing on a single word.

In his book, Dr. Benson highlights the many beneficial effects of the relaxation response. The key is in the consistent practice because it may take a while to produce results. After all, it took time for you to get to whatever level of health you are currently experiencing. It will take a while to elicit the relaxation response.

Here’s a brief talk about The Relaxation Response:

Here’s today’s secret: If you are to stick to your diet and achieve your goal weight, you must come out of your hypnotic trance, not go more deeply into one.

Does that sound strange? You see if you say you want to keep weight off permanently and you don’t, you’re already in a hypnotic trance and you don’t know it. You’ve hypnotized yourself through the messages you give yourself. Every time you repeat one of these messages, you go deeper and deeper into your trance.

How many times, for example, have you said things like the following to yourself or even perhaps out loud:

• ·      Change is hard.

• ·      I’m not good enough.

• ·      Life will always be this way.

• ·      Nothing is ever easy.

These statements are not reality. You’ve simply convinced yourself they are by repeating them over and over again.

To lose weight permanently, you have to distinguish between reality and fantasy. Here’s a little test to help you determine what’s real and what’s fantasy. See if you can distinguish between the two:  

A: I’m hungry.

B: I’m suffering and deprived

A: Chocolate cake would taste good

B: I’ve got to have it

A: Exercise will help me lose weight

B: Exercise is hard

A: To lose weight I have to expend more calories than I consume

B:  There must be some secret to weight loss

A: I don’t have to be fat just because my mother was.

B: Of course I’m fat. My mother was.

You’ve undoubtedly seen that the “A” statements are reality and the “B” statements are fantasy. But how many of those “B” statements do you believe? If you do, you can now see how you’ve hypnotized yourself.

Every time you say the fantasy words, you’re going deeper and deeper into a trance. You can come out of your trance by substituting the reality-based words whenever you catch yourself saying the fantasy words.

Over time, you’ll find that the reality-based words become your reality in fact.

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Self-hypnosis is easy. In fact, you’ve already hypnotized yourself about many things. You hypnotize yourself every time you repeat something over and over again with intensity and emotion. For example, people may say, “I just can’t learn math” or “I’m not mechanically inclined” or “I’ll never be wealthy.” These people have hypnotized themselves into believing these statements.

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