Copyright 2011. Roberta Shapiro, M.ED. All rights reserved.
My name is Roberta Shapiro, I’m a licensed psychotherapist in private practice in Miami, Fl. I’m also the producer of Goodbye, Worries and Sleep, Solutions, a Help With Worry self-help cd collection. Many of my readers and subscribers write and ask me to cover certain topics. Today’s blog entry will be about steps that you can take for self- hypnosis to aid with weigh loss, and staying calm in any situation.
Self- hypnosis is truly one of the most AMAZING ways to accomplish your goals, whether they be general relaxation, stress management, weight loss, staying calm with your children, staying calm with your significant other or your work colleagues and so forth. The possibilities for self- hypnosis are endless and the power of this technique is fabulous. I encourage you to practice it often and diligently so that you can accomplish those goals that are important to you.
Here are the steps to self-hyponsis. Hopefully, you can provide yourself at least ten minutes of quiet to do this:
1.Find a quiet place and make yourself comfortable. Loosen any tight clothing; turn off the phone, perhaps lower the shades or darken the room if you like. Some people like to play soft music.
2.When you are comfortable and peaceful, you can begin to relax your body. Just bring up a soothing image. It could be a warm spray of water in the shower, relaxing each part of your body. Or the heat of the sun as you sit on the beach, absorbing the warmth of the sun. Or imagining yourself as a limp, raggedy doll. Or floating on a raft. Or drifting on a soft cloud, back and forth, back and forth. You can use whatever is a serene, comforting image for you.
3. Then imagine that warmth moving through each area of your body, smoothing and softening it, from your forehead, down through your scalp, your eyes, your cheeks and jaw, your chest, your arms, all the way down through your stomach and legs. Allow yourself to feel limp and heavy from the top of your head all the way to the tips of your toes.
4.When your body is feeling more relaxed and at peace, imagine yourself drifting and floating to a very beautiful place, a place of great serenity. It could be the ocean, the beach at sunset, a lake or mountain, and so forth. And as you drift and float, begin to count yourself down to this special place. Going from ten to nine, deeper and deeper, down to eight, seven, six, deeper still at five, four three to and one. At one, very, very deeply relaxed.
5.And in this more relaxed and peaceful place, visualize what it is that you want to accomplish. (REMEMBER, IT IS VERY IMPORTANT TO MAKE SURE YOU HAVE DECIDED WHAT THAT IS BEFORE YOU START THE SELF- HYPNOSIS. IF YOU BEGIN AT THAT POINT TRYING TO DECIDE WHAT TO FOCUS ON IT WILL PULL YOU OUT OF TRANCE.)
6.Let us imagine that you have decided to focus on weight loss. See yourself in a place or time that is challenging for you. Perhaps at a party, or late at night when you usually snack. But see it differently this time. Watch yourself being strong, and very much in control. See how easy it is for you to resist unhealthy choices. Watch yourself making wise, loving choices instead. Watch yourself choosing healthy foods instead of fattening sugary foods, and see how good you feel about it. How much better it feels. (Remember that if you don’t visualize clearly that is fine. Everybody has a different ability to visualize. If not, just get a sense of your choices and how good you feel about it).
8. Stay with your image as long as you like. There is no amount of time that is right or wrong. Whatever you choose is fine.
And when you are ready to end your visualization, you can slowly count yourself back up, 5, 4, 3, 2, and 1.
Practice this often. Study after study shows the power of visualization. If you would find it helpful you can make your own recording. And remember, the variety and possibilities are endless. You can use this tool to accomplish just about anything you set you mind to.
If you have any questions about this or any other topic, please feel free to write me by clicking HERE.