A Practical Guide to Self-Hypnosis Part 3

In working with subjects, I have _very rarely_ had a subject who did not awaken at a specific count, but I have had this experience. I have usually found that the subject is so relaxed that he just didn't want to awaken for fear of losing this pleasant sensation. When the subject doesn't awaken, I merely ask him in a calm manner, "Why don't you wish to wake up? You can answer me without awakening from the hypnotic state." He usually replies he'd like to remain in this state for another five minutes or so. I agree to this extended period while getting a firm commitment from him that he will awaken after this period. This is usually sufficient to bring the subject out of the hypnotic state.

Occasionally, the instructions to wake up are not clear to the subject.

If this is the case, clearer instructions should be given. You could also deepen the hypnotic state and then give suggestions to awaken at a specific count in a very authoritarian manner. Every so often, I have found that the subject has fallen into a natural sleep and just hasn't heard the instructions. In this case I raise my voice which is usually sufficient or gently shake the subject awakening him as you would any sleeping person.

I would like to relate a rather interesting experience that I had with a male subject. I had worked with this particular subject six times previous to this occasion. He was a good hypnotic subject, and he failed to awaken in the usual manner. Since he had carried out several posthypnotic suggestions, it was rather perplexing to a.n.a.lyze what had happened. After about ten minutes, he finally agreed while he was under hypnosis to awaken at a given count. I asked him what was the nature of the difficulty. He replied, "I wanted to see how you would react."

In conclusion, having difficulty in dehypnotizing yourself is extremely rare. Should it happen, _keep calm_, and repeat the suggestions with emphasis. Even in hetero-hypnosis, where the hypnotist hypnotizes a subject, it is extremely rare. There are explainable psychodynamic factors for this. However, they can be met adequately while the subject is under hypnosis.

Chapter 6

How to Attain Self-Hypnosis

Let us begin with the hypothesis that anyone can learn and practice, to some degree, the science of self-hypnosis. We shall a.s.sume that you have carefully thought out what you want to accomplish. You have, through self-a.n.a.lysis, come up with reasonable goals of therapy and self-improvement. The next step is the acquisition of the hypnotic state, per se.

Before giving you the specific instructions, I would like to clarify a question which invariably arises in teaching a student self-hypnosis. It is: "Are the suggestions that I give myself as effective as the ones you would give me in hetero-hypnosis?"

It is natural to a.s.sume that the suggestions of the hypnotist would be more effective than those given by the subject himself, but both have the same intrinsic value. It is well to remember that all hypnosis is really self-hypnosis, and all hetero-suggestions are transposed into self-suggestions. If the hypnotist firmly suggests, "From this moment, you will feel very confident in all life situations," the subject automatically and unconsciously rephrases the statement, "From this moment, I will feel very confident in all life situations." The subject, ordinarily, mentally or aloud, repeats all suggestions using the p.r.o.noun "I" instead of "you".

The easiest and quickest way to learn self-hypnosis is to be hypnotized and given a posthypnotic suggestion to the effect that you will be able to put yourself into the hypnotic state at a given stimulus whenever you desire to do so. The hypnotist need not be a professional. Anyone understanding the rudiments of hypnosis can do this. However, let us a.s.sume you want to learn self-hypnosis and cannot find help. If you understand and consciously practice the instructions that I shall outline, you will attain your goal.

Sit in an easy chair or recline on a sofa or bed. Next, choose a point of eye fixation on the ceiling, preferably a spot behind you which would normally cause eye fatigue or strain. Now, breathe very slowly and deeply. As you do this, repeat, aloud or mentally, the word "sleep" as you inhale and "deep sleep" as you exhale. Do this for several minutes in a very monotonous manner until such time as you find yourself getting drowsy. Next, suggest to yourself that your eyelids are becoming heavy and tired. The goal is to acquire eye closure using this method. You want to reach a state where it is uncomfortable to keep the eyes open.

Once you get your eyes closing, seemingly of their own volition, you have reached the first step in achieving self-hypnosis.

You can repeat to yourself such suggestions as, "My eyelids are becoming very heavy and tired ... My eyes are becoming very watery ... My eyelids are blinking ... I just want to close my eyes ... The moment I close my eyelids, I shall fall into a deep, sound, hypnotic sleep ... Even though in a deep state of hypnosis, I shall be aware of my surroundings and be able to direct posthypnotic suggestions to my subconscious mind."

When your eyelids actually become heavy or when your eyes actually begin to water, you intensify these feelings by repeating affirmative suggestions along these very lines. This is known as "the feed-back technique" and helps to reinforce the actual condition that exists.

Proceeding in this way hastens the actual closing of the eyes and attainment of the hypnotic state, per se.

Let us a.s.sume that you practice this procedure and seemingly nothing happens. Continue to practice it again and again until such time as you are able to achieve an eye closure. You will eventually be able to do this within a relatively short period of time.

One of the best times to practice the technique just given is when you are falling asleep at night. The lights are out and you are lying in bed. Choose an imaginary spot above and behind your eye level so there is some strain on the eye muscles. Now begin giving yourself suggestions that your eyelids are becoming heavy, etc.

The reason this period is such an excellent time to practice self-hypnosis is that the suggestions you give yourself spill over into your subconscious as you drift from consciousness to unconsciousness.

It's like telling yourself to wake up at a certain time in the morning.

The suggestion reaches your subconscious and activates you consciously to waken. Using this approach, you can give yourself dynamic, constructive suggestions at this time as well as giving yourself the posthypnotic suggestion that the next time you practice self-hypnosis, you will fall into a deeper, sound, hypnotic state at the count of three. You also emphasize that your eyelids will close involuntarily whenever you relax for five minutes and afterwards count to three. This conditioning process will be augmented by the use of the sleep period.

The suggestions will tend to work unconsciously during this period and hasten your attainment of the constructive goals as well as the self-hypnotic goal itself.

Once you have achieved eye closure, deepen the hypnotic state by the following suggestions: "As I count to three, I shall go deeper and deeper into a profound, hypnotic state. As I count to three, I shall find myself becoming more and more relaxed. As I count to three, I shall fall into a deep, hypnotic sleep." You repeat these suggestions many times, actually trying on a conscious level to feel sleepier, more relaxed, more at ease. In doing this, you take on the characteristics of a deeply hypnotized subject.

Part of the difficulty in learning self-hypnosis is that the subject is aiming at a state of mind in which he has no experience. If I say, "Act happy" or "Act sad," there is an immediate reaction from your experiential background, and you can react accordingly. If you have never seen anyone hypnotized and I say, "Act as though you were hypnotized," you must, of necessity, act in a manner that you would a.s.sume approximated that of hypnosis. If you had actually seen someone hypnotized, you would naturally take on the characteristics you had observed. This would either be done consciously or unconsciously.

Some individuals describe the hypnotic state as a state of "complete relaxation." Many get a feeling of "detachment;" others a feeling of "disa.s.sociation," as though their entire being was only thought. Some get a "floating" or "drifting" feeling, likening the experience to lying on deep clouds. Others experience a heavy, pleasant, "sinking"

feeling. Still others get a feeling of "peace and serenity." Many describe the hypnotic state as being akin to the state just prior to falling asleep or like daydreaming, and they experience the same reactions. Yet, there are some who do not feel a definite change. They describe it by saying, "I just felt that I had my eyes closed. I heard everything and was completely aware at all times." Since it is possible to direct your feelings (reactions), I would suggest that you aim for a completely relaxed, comfortable state.

You have now reached the point where your eyes are closed, and you have given yourself further suggestions to deepen the state of hypnosis. This has taken from about six to ten minutes. You are not sure, though, that you are under hypnosis. There are many ways to test this, and I shall outline one of these tests later in this chapter; however, for your initial attempts, it isn't too important whether or not you are under hypnosis. You are still to give yourself the posthypnotic suggestion that the next time you attempt to hypnotize yourself you will fall into a deeper and sounder state after you have relaxed for about five minutes and counted to three.

In your initial attempts, you will be trying to establish a conditioned response to the count of three which will subsequently cause your eyes to close and put you under hypnosis. Eventually, you should react instantly to the count of three or any other cue you may use to trigger the response. The key words or stimulus become a.s.sociated with the action that you seek. Through repet.i.tion, just thinking about the stimulus can bring on the response. This is known as ideomotor action and is present in the waking as well as the hypnotic state. Pavlov's famous experiments which induced dogs to salivate when a bell was rung after previously having had food fed to them at the same time are examples of this type of conditioning. Don't we generally become hungry if someone tells us it's noon and time for lunch when, in fact, it's only 11 o'clock?

I had a common experience recently that I am sure many readers have shared. One of my neighbors, seeing my car was parked in front of my house and knowing I was home, called to say he was dropping in to see me. While working on the ma.n.u.script of this book, I thought I heard the doorbell as I was typing. I went to the front door and no one was there.

I even walked around the house looking for him because I was so certain I heard the bell. This is another example of an ideomotor action. I told my friend about it when he arrived approximately 30 minutes later. He looked at me rather whimsically, and we both shared a laugh. Haven't you thought you heard the phone ring when you were waiting for a call?

In the chapter, "How Does Self-Hypnosis Work," stress was laid on the importance of the visual-imagery technique. During every attempt to achieve self-hypnosis, you attempt to visualize yourself going into the hypnotic state. Once you have deepened the state, you begin the process of visualizing yourself exactly the way you want to be. You may experience difficulty at first, but as you keep at it, you will be able to picture yourself the way you want. _You use the visual-imagery technique whether you think you are under hypnosis or not._ These images become clear as you constantly hammer home these suggestions. This is the exact procedure necessary, and you needn't complicate it.

Let us suppose that you are getting your eyelids to close at the count of three and have achieved a good state of relaxation. With these prerequisites, you can antic.i.p.ate going deeper into the hypnotic state.

Actually, being able to get the eyes to close at a specific count is the first test in determining if the subject has gone under hypnosis. If you have conditioned yourself this far, then you can go to the next step.

The next test is called the "swallowing" test. You mentally give yourself suggestions that as you slowly, to yourself, count to 10, you will get an irresistible urge to swallow one time. You further suggest that this will happen even before you reach the count of 10. You then begin the count. "One ... My throat is parched, and I feel an irresistible urge to swallow one time. Two ... My lips are becoming very dry, and I feel an irresistible urge to swallow. Three ... My throat feels very dry, and I feel an irresistible urge to swallow one time.

Four ... Before I reach the count of 10, the urge to swallow one time will become irresistible because my lips and throat are so dry. Five ...

Once I swallow, I shall no longer have the urge to swallow again, and as I swallow one time, I shall fall into a deeper and sounder state of hypnosis." Continue with similar suggestions, repeating and affirming the suggestions about swallowing. Once you actually swallow, you discontinue the suggestions and, instead, give yourself suggestions that you are falling deeper and deeper into a sound hypnotic state and that the constructive suggestions you now give yourself will work for you.

Once again you practice visual-imagery, seeing yourself the way you want to be, while fortifying this image with forceful, positive suggestions.

You close by giving yourself suggestions that you will enter the hypnotic state whenever you relax for five minutes and count to three.

The suggestions are just as effective whether given aloud or mentally.

Many subjects report that they are reluctant when it comes to giving suggestions to themselves. I can only say that as you continue to work with yourself, you will develop confidence in giving yourself suggestions. In order for the suggestions to be effective, they cannot be given in a reticent or hesitant manner. They must be given with enthusiasm and antic.i.p.ation. If you a.s.siduously follow these instructions, you will derive the benefits you seek in the shortest possible time and witness the positive, tangible results of your suggestions and efforts. In the next chapter, you'll learn how to deepen the self-hypnotic state.

Chapter 7

Deepening the Self-Hypnotic State

For each progressive test, it is usually necessary to have accomplished the preceding tests. However, this is not an absolute rule. Frequently, a subject responds to tests at the beginning of the depth scale and then to others at the end of the depth scale. Certain tests in between do not work. I have had the following experience more than once while teaching one of my cla.s.ses in self-hypnosis. In testing the depth of hypnosis, I run the gamut of all of the tests from light to deep. In this way, the subject can ascertain how far he has progressed. One frequent test for the deep state is to give the subject a posthypnotic suggestion to the effect that the next cigarette he smokes will have a vile taste and it will be absolutely impossible for him to take more than three puffs. It is further suggested that after the third puff, the cigarette taste will be so unbearable it will become necessary for him to extinguish the cigarette.

We can expect an excellent hypnotic subject to comply with these posthypnotic suggestions, but a subject who hasn't even pa.s.sed the eye closure test (test No. 1) or any other test may unexpectedly react perfectly to the cigarette test which we know is a standard test for determining if the subject has entered into a deep state of hypnosis.

How can you account for it? There is no simple or positive answer. If we hadn't given him this particular test, he would have felt that he wasn't making progress in his determination to become a good hypnotic subject.

Because of this, he might not have given himself therapeutic suggestions because he would feel he hadn't reached a state of hypnosis which would benefit him. Remember, follow the instructions of giving yourself whatever therapeutic suggestions you want, regardless of the fact that you feel that "nothing has happened." I have seen many subjects who were bewildered because certain tests did not work, yet were pleased because of very gratifying overall results from using self-hypnosis. They were baffled because of their inability to pa.s.s certain tests which they felt were a prerequisite to the success of constructive suggestions they gave themselves.

It is commonly felt that the deeper the state of hypnosis, the better the results. In actual practice, I have not found this to be so. I have had excellent results in a relatively short period of time with subjects who only achieved a light state, and it has been necessary to work with others who achieved a deep state of hypnosis for a longer period before lasting results were in evidence. Naturally, each individual presents a different set of needs and even though the symptoms may be basically the same, each will respond favorably when his requirements are met. This happens on a conscious as well as unconscious level. For example, the mere a.s.surance by a physician that the patient is all right and has nothing to worry about is often sufficient to bring about desirable results. Another example is the mother who stops the sobbing of her hurt child by a loving kiss. A logical approach, pointing out to the child that he really didn't hurt himself, would never have worked. We have all heard stories of primitive tribesmen who have died because they knew they were the objects of "death wishes" by another member of the tribe.

The key to achieving a greater depth of self-hypnosis lies in the use of the visual-imagery technique. You "see" yourself going into the hypnotic state deeper and deeper. You even picture yourself, using this technique, pa.s.sing various progressive hypnotic tests. The second part of the key lies in giving yourself a posthypnotic suggestion that each succeeding attempt will put you into a deeper state as a result of a given stimulus--such as the count of three.

The following instructions should not be attempted usually unless you have been successful in achieving the two basic tests--the eye closure as well as the uncontrollable urge to swallow followed by the physical act of swallowing at a specific count. If the conditioning process works for these two tests, you have achieved the lethargic state of hypnosis.

This is the first state of hypnosis and is generally referred to as the "light" state. Therapeutic suggestions can work admirably in this state.

The next stage of hypnosis is known as the cataleptic state and is referred to as the "medium" state. Generally, hypnosis is divided into three states: the lethargic (light state); the cataleptic (medium state); and the somnambulistic (deep state).

As you deepen the hypnotic state, you can accomplish the progressive tests that I shall outline for you. I'll also number these tests for the convenience of having a reference. Deepening the hypnotic state requires the same type of practice or conditioning as the first two steps. Let us call eye closure--No. 1, and swallowing--No. 2. We are now ready to proceed to the "hand tingling" test--No. 3.

You have just completed tests No. 1 and 2; you are in a completely relaxed state. Now give yourself the following suggestions: "As I count to ten and even before I reach the count of ten, I shall feel a light tingling or numb feeling in my right hand." As you slowly begin the count of ten, you keep repeating suggestions to the effect that your right hand is beginning to tingle. Once again, you practice the technique of visual-imagery, tapping your experiential background for this feeling. You can recall how it feels when your hand goes to sleep.

Once you get an initial feeling of lightness, tingling or numbness, reinforce this feeling by the feed-back technique as you did with the eye closure test. As you practice this procedure, it will work with greater effectiveness. The following is a very important point to remember. Be sure that you give yourself a posthypnotic suggestion that the tingling, light or numb sensation will disappear as you continue to count to 15. For example, "As I count to 15, the tingling feeling in my right hand will disappear, and I shall experience only normal sensations. Eleven ... The tingling feeling is leaving. Twelve ... Now it is leaving faster. Thirteen ... I can feel my hand returning to normal. Fourteen ... The tingling feeling has left. Fifteen ... My right hand feels perfectly normal." You could try a variation of this test by saying your nose or one of your toes will itch at a specific count. Once this test is accomplished, you are ready for the "foot" test--No. 4.

You will remember that the key to achieving a greater depth of hypnosis lies in visualizing yourself going deeper with each attempt and accomplis.h.i.+ng progressive hypnotic tests. Keep this in mind. For a moment, let us go back to the hand tingling test--No. 3. Once you have been successful in accomplis.h.i.+ng this test, use the visual-imagery technique to see yourself successfully responding to the foot test. When you have actually accomplished test No. 4, you see yourself accomplis.h.i.+ng the "hand levitation" test--No. 5. In other words, you use each step to enhance a greater receptivity for the following progressive test. As you couple this approach with posthypnotic suggestions that you will go deeper and deeper into the hypnotic state at a given stimulus, you set into motion a conditioned response mechanism which must ultimately guide you into a profound state of hypnosis.

The foot test can be accomplished while sitting or lying down. The idea of this test is to imagine that your feet are stuck to the floor or that your legs are so heavy that they are impossible to raise until you reach a certain count. It is best to begin this test by trying to capture a heavy, relaxed feeling in your legs. You give yourself specific suggestions along these lines: "As I count to five, I shall notice a very heavy, relaxed, pleasant feeling in both legs. It will be a very comfortable feeling; a feeling of complete relaxation." You then begin the count of ten, following out the idea of the other tests you have successfully accomplished. You should remember that there is no time limit and you take as much time as you need in order to get the relaxed, heavy feeling. Once you get the relaxed, heavy feeling, you use the visual-imagery technique to try to picture your legs stuck to the floor.

If you are lying down, imagine you are covered by a heavy blanket which is tightly tucked under the mattress, making it impossible for you to raise your legs. If sitting up, I tell the subject to imagine that his shoes are stuck to the floor with "iron glue," and since his feet are in the shoes, it is impossible to lift them until the specific count which will enable him to do so.