SELF HELP TECHNIQUES

Hello everyone!  As promised for my blog on my website www.mindhealinghypnotherapy.com here is my first hypnosis self help technique which you can use to help yourself either between sessions, whilst waiting for your sessions to begin or to just help you take back a little control over how you are feeling.
Now hypnosis is a naturally occurring state that we all drift in and out of every day without even realising we are in a hypnotic state.  A typical example would be driving your car to work each day except its Saturday so you are going the supermarket instead....your conscious mind drifts off thinking about your shopping list when you suddenly realise you are half way to work!  Your unconscious mind has taken over as your conscious mind was busy thinking of other things and so it has taken you on your usual route to work that is has memorised.  This is a form of light trance.  The unconscious or subconscious mind (both the same thing) is responsible for many automatic body responses such as breathing or blinking as well as storing all your important memories with the emotions attached to them.  This can be the source of many troubles.  If an event was frightening in some way the unconscious mind will make a note of the fact that it was scary and so then give you the same reaction next time it finds a match when you are in a similar situation.  This leads to fear of flying, fear of heights, panic attacks, social anxiety, fear of public speaking or speaking in groups, fear of exams, fear of fear basically.  All forms of anxiety states are my speciality so if this describes something you are going through then please get in touch for one to one help.  
Ok so lets begin.....

Firstly you will need to make a mental list of positive statements you wish to use to help yourself once you are relaxed.  These need to be simple and in the present tense and begin with an "I am".  For example I am a non smoker,  I am drifting off to sleep easily,  I am good at speaking in groups,  I am confident I can do it easily.

Settle yourself somewhere comfortable where you can relax undisturbed.

Take some deep breaths, imagining breathing in peace and relaxation, hold it four four seconds and then breathe out, imagining you are breathing out all your stresses and worries.  (This action stimulates the vagus nerve which then releases a compound to slow the heart rate and breathing therefore aiding your relaxation.  Do this four to six times or until you feel your body responding.  Now continue to breathe steadily concentrating on the flow of your breath.

Push or roll your eye balls up into the top of your head as if looking at your forehead.  This is to get eye strain to tire the eyes.
Now use your imagination and see yourself stepping DOWN a staircase and add words to your thoughts such as I am drifting deeper down more and more ..relaxing more and more counting from one to ten.
Now use your positive statements repeating them at least ten times each.
Use positive statements only.  Use present tense.   "I AM happy and in control.  I CAN remember everything I have learnt and it will come naturally to me.  
Once finished you can either allow yourself to drift off to sleep if its that sort of time and you will wake naturally in the morning or you may want to come back into the room to continue with your day.  In which case tell yourself that you will open your eyes in a few moments feeling full of energy for your day ahead.  Count yourself up from five to one.  Open your eyes.
Well done! You have just completed your first self help technique.  Obviously if you need help with deeper seated issues then please contact me and I will talk you through the procedure.