** - Using Self-Hypnosis To Enhance Mental Imagery

Published: Thu, 11/06/14

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Recently, in the midst of a discussion I was having with a prospective student, we were discussing the importance of being able to engage our imagination. Those of you that read this ezine on a regular basis will be aware that mental imagery techniques and processes are central to the way I employ self-hypnosis. 

Yet this particular woman, like so many others that I encounter stated that she really struggled to visualise or even to get any modicum of stability in the images that were in her mind. She got flashes and had distractions and found it thoroughly frustrating. 
That frustrated sense is really going to impede the ability to visualise in hypnosis sessions and what we often refer to as the ‘The Effort Error’ which can obstruct us greatly not just with visualising, but in using self-hypnosis at all with any degree of success. 

Really throughout our hypnosis sessions, we do need to avoid any excess mental or physical effort that can frustrate and hinder our progress, and therefore although it may not be the most fashionable, slick or dynamic thing to do, using progressive relaxation techniques in conjunction with self-hypnosis can actually be incredibly useful. 

If we have any anxiety, concern or even a fear of failure, any one of these things can obstruct the progress we desire with self-hypnosis and mental imagery processes. So practicing relaxing throughout is one particular means of helping providing a solid.

In line with autosuggestion pioneer, Emile Coué and his law of reversed effect, we want to stop trying and exerting ourselves so much as that obstructs our progress. 

Everyone is capable of visualising and using mental imagery to great effect in conjunction with self-hypnosis. When we have a positive expectancy, correct expectations and engage our imaginations, the process can and does become smooth with practice. 

Today I thought I’d highlight a very simple, but often overlooked way to simply practice getting better at visualising within self-hypnosis sessions with the use of cognitions to direct, guide and keep on track. You’ll be incorporating verbal affirmations that accompany your visualisations and repeat the process over and over. What tends to happen is that the cognitions keep the focus, block out potential distractions and engage the mind in order that you learn (with repetition and over time) how to focus on the images and your mental imagery prolongs and becomes more vivid. 
Continued Below... 
 This Week Adam interviews Steve Baxter - The professional discussion explores Steve baxter’s work with musicians who suffer from performance anxiety, and Steve and Adam are join by Rebecca Gilliver, Principal Cellist for the London Symphony Orchestra. http://www.hypnosis-weekly.com/
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Continued From Above:-
Simply follow these steps: Using Cognitions Within Self-Hypnosis Sessions To Enhance Imagery:

Step One:

Induce hypnosis. Get yourself into a comfortable position and one whereby you are going to be undisturbed for the duration of this exercise. Make sure your feet are flat on the floor and your hands are not touching each other. Ideally, be in a good, receptive posture. 

Then in that position, induce hypnosis. 

You can do so by any means you desire or know of. You can use the process in my science of self-hypnosis book, use the free audio at this website to practice or have a look at the following articles as and when you need them; they are basic processes to help you simply open the door of your mind:


Heavy Arm Self-Hypnosis Induction Method

Using Eye Fixation for Self-Hypnosis

The Chiasson Self-Hypnosis Method

Hand to Face Self-Hypnosis Induction

Using Magnetic Hands for Self-Hypnosis

The Coin Drop Self-Hypnosis Induction

Once you have induced hypnosis, move on to step two.
Step Two:

Firstly imagine yourself in a favourite place. It can be somewhere you have been to before, or somewhere you are creating and imagining in your mind. Let it be a place where you feel safe, secure and at ease. 

Start to get a sense of the scenery of this place; notice the colours, shades of light and textures of what you see. You can notice sounds too, and enjoy the comfortable feelings, but primarily we are working with your visualisation here. 
Just get as much detail as you can for now, and then move on to the next step. 
Step Three:
 
Now begin to state clearly to yourself using your internal dialogue the scene that is around you. Use statements that affirm what you are visualising and include the fact that you are seeing and visualising these things within your statements:
For example “I now picture the trees being blown slightly by the breeze” “I notice the green colour of the leaves of the trees” “I am imagining the trees to be 20 metres away from me” “I am visualising the trees to be in a group, clustered together” 

The above was fairly tree-centred. However, you can then move on to other facets and aspects of the scene around you, just stating and repeating that you are seeing XYZ happening and that you watch ABC in detail. 
When you have done this for the entire scene, then move on to the next step. 
 
 
Step Four:

Now think of some desired outcome that you have for yourself in your life. Perhaps it is a health and fitness outcome, or something to do with your work or aspirations or family. Whatever kind of desired outcome you have, start to have a think about yourself successfully taking the actions required and start to think of that target situation. As you imagine and visualise the scene with you in it, doing that successful outcome, again, start to use your cognitions to affirm your visualised scene: 

For example; "I now picture myself confidently presenting in a meeting." “I see myself in that situation making healthier food choices.” And so on. 

While you repeat these statements, let your internal dialogue be calming, soothing and enjoyable. Let it enhance your relaxation as you do this. Remember that remaining relaxed and positive throughout, with a peace of mind is important to help you develop proficiency with this. 

Then move on to the next step. 
Step Five:

As you continue to describe what you see, using your cognitions to keep your mind focused, repeat those cognitions and statements over and over and gently. Keep telling yourself that you can see more detail and picture things more vividly as you focus upon it and as you use your cognitions. 
Step Six:

When you have practiced and repeated the cognitions for this scene to the best of your ability, then take a couple of nice big deep energising breaths, wiggle your toes and fingers and come out of this session. 

This depends on repetition for your visualisation to get better. If you practiced this process a couple of times a day for a couple of weeks, you’ll start to notice distinct results with your own visualisation skills within self-hypnosis and those of you that are hypnosis professionals can of course use this process and instruct your clients to use their own cognitions throughout hypnosis sessions if they ever struggle to visualise in therapy.

Joke of the week:

Instead of the joke of the week and the articles of the week, as it has been a little while since I last posted it.... My students, friends, family and most clients tend to know that I have many comedy heroes, past and present… A few years ago, Katie and I went to the Bournemouth International Centre to watch Steve Coogan’s comedy tour… I cried with laughter… It was always going to happen, I am conditioned to laugh at the man when he is on stage.

His character and true comedy legend is Alan partridge… I once bought the script book for every single radio episode and all 3 TV series, which I read over and over for years… As well as having the hypnotist on his first TV series… The hypnotist was Tony LeMesmer and hypnotised Alan into believing he was an owl, omitting a pellet, hahahaha… He was also hypnotised during his radio show. If you get the chance to go and invest in his radio shows on disc, please do so, they are hilarious.

Please bear in mind, this is a comedy sketch, a spoof and not a transcript of a session… Anyway, here is most of what happened during that radio show when Alan Partridge was hypnotised and regressed to his childhood. Enjoy:

Applause

Alan
OK, now, if you just want to move chairs, right. My next guest. Look into my eyes! You are feeling very sleepy. If my soothing voice is soothing enough, it should be sending you listeners at home to sleep. Are you asleep? Well, wake up! Because I, Alan Partridge, am not a hypnotist but my next guest is. I’m told she’s going to hypnotize me. I might end up like one of those zombies from The Living Dead. Of course, my arms won’t be dropping off. She hails from across the Great Lake, good ol’ Uncle US of Stateside. She’s as American as chocolate chip biscuits and mum’s apple tart, but that’s where comparisons with a tart must end, lest I come to a sticky end. Ladies and gentlemen, she’s not a tart, she’s a lady hypnotist, with a set of pins that will hypnotize any bloke. The big question is, what’s the name of her game? Please welcome Janey Katz.

Applause and music: ‘The Name of the Game’

Janey
Thank you!

Alan
Janey Katz. Knowing me, Alan Partridge, knowing you, Janey Katz, ah-haa.

Janey
Uh-huh.

Alan
No, ah-hooo, you say, ah-haaa.

Janey
Ah-haaaaa.

Alan
That’s right.

Janey
OK, right.

Alan
What’s the name of your game? Is it a game? Has it got a name, other than hypnotism?

Janey
Really, what I practice is hypnotherapy, not hypnosis, so I try to distance myself from showbiz, you know, the razzamatazz side of it. I’m not out to make fools of people. I’m there to use hypnotherapy as a form of helping people to open up their minds.

Alan
Right, because I saw a brilliant hypnotist —Tony Mesmer he was called — he was brilliant, he was fantastic. He had blokes crying like babies, he had women on all fours barking like dogs. It was really first-class entertainment, it really was fantastic.

Janey
Yeah, I don’t do that.

Alan
He’s very popular. He’s booked right through to next summer, unavailable, hence your good self. Now, but you were in London promoting your new book.

Janey
That’s right, yes.

Alan
I actually know New York quite well.

Janey
You do?

Alan
Mmmm, I popped over there, and I really did get into, as Billy Joel put t, I really did get into a New York state of mind.

Janey
I bet you did.

Alan
Urn, I jumped in a cab and I said, ‘Cabbie, take me to the core of the Big Apple. I want to check out the bits, dude.’ I really did say that.

Janey
Ha-ha-ha! Oh my God! Just next time, say Manhattan and you’ll get there.

Alan
Well, no, I want to get to the centre of New York.

Janey
Yeah, that is Manhattan.

Alan
Right, that’s not where I want to go.

Janey
Where do you want to go?

Alan
Bloomingdales.

Janey
Yeah.You’re in Manhattan.

Alan
Right OK, I’m in Manhattan. What do I do now?

Janey
You just get in a cab, and you say to the driver, ‘Take me to Manhattan to Bloomingdales.’

Alan
OK, I’m outside Bloomingdales. What next? What do I do now?

Janey
What do you mean?

Alan
You’ve hypnotized me.

Janey
No I haven’t, no.

Alan
Oh, I see! I’m sorry.

Janey
You’ll know, Alan.

Alan
I thought you just slid into it. It’s just that you are staring at me.

Janey
I’m sorry. No, I just find you fascinating.

Alan
In what way?

Janey
Clinically.

Alan
Really? Thank you.

Janey
My pleasure.

Alan
You, Janey Katz, hypnotist, I, Alan Partridge, clinically fascinating. Thank you. Now I believe right now, I’m very fortunate, because you’re going to hypnotize me.

Janey
I certainly am, yes.

Alan
Great.

Janey
Obviously, we don’t have much time, so it’s going to be a kind of vague gesture towards it. But the idea is that what we’ll try to do is project on to, let’s say, the curtain of your mind, a series of images from your past.

Alan
OK, well, I’ll draw back my curtains

Janey
Good.

Alan
— behind which you will find a net curtain. You may lift that up, should you wish

Janey
Thank you.

Alan
— and we’ll see if there are any skeletons lurking in — the cupboard, the curtain, the curtain cupboard.

Janey
In your mind.

Alan
My mind’s curtain cupboard, yeah.

Janey
All right Well the first thing to do is to get you relaxed, so if you can just lie on — what are you

Alan
Just put this peg on my nose.

Janey
Why are you putting a peg on your nose?

Alan
(Sounding blocked up) Well, because I was told that your blood-pressure increases during hypnotism. It could lead to a nose bleed.

Janey
No, that’s nonsense. Who told you that?

Alan
The researchers.

Janey
I think it was probably a joke.

Alan
Ok, no, that’s all right, that’s ok.

Janey
Well, I mean, take it off.

Alan
I’ll take it off if I wish to take it off.

Janey
You can’t relax with a peg on your nose, Alan.

Alan
I should be the judge of whether I should take the peg off my nose, and, as it happens, I have decided to take the peg off. I’ll do that now.

Janey
OK, just lie back on the couch if you could be so kind.

Alan
(Sounding normal again) Right, I’m lying back on the couch, listeners.

Janey
OK, just try to concentrate. Now, I’m going to count you down from three and then in that time I want you to relax every muscle in your body, OK, and then you will be hypnotized. Three, two — one. Now, Alan, without opening your eyes, I want you to tell me what you can see.

Alan
(In a high, childish voice) A pair of plimsolls.

Janey
All right. Now, who do they belong to?

Alan
Little boy.

Janey
Do you recognize the little boy?

Alan
Yes, it’s Alan Partridge.

Janey
Uh, huh. Now, I want you to just step inside Alan Partridge.

Alan
Ok.

Janey
Now, Alan, would you tell me how old you are?

Little Alan
(Sounding frightened) I’m eight years old.

Janey
And where are you at the moment?

Little Alan
I’m on the bottom of Tandle Hill.

Janey
Where’s Tandle Hill?

Little Alan
Near the school.

Janey
OK. Now, describe what you can see in front of you.

Little Alan
There’s about eighty boys.

Janey
So you’re not alone?

Little Alan
No, they’re at the top of the hill.

Janey
And where are you?

Little Alan
I’m on the bottom. Can’t keep up with them, it’s a cross-country run.

Janey
OK.

Little Alan
It’s cold. It’s very cold.

Janey
Why are you so cold if you are running, Alan?

Little Alan
I haven’t got any shorts on.

Janey
Why not?

Little Alan
Steven McCoombe’s taken them off me.

Janey
Can you see Steven McCoombe?

Little Alan
Yes, he’s waving them about with his hands. He’s saying, ‘SmellyAlan Fartridge! Smelly Alan Fartridge!’ I’m not smelly!

Janey
No, I know that.

Little Alan
Smelly Alan Fartridge!

Janey
OK, Alan, all right, now look, you’re not happy, are you, no?

Little Alan
No.

Janey
No. Should we take you away from here?

Little Alan
Yes.

Janey
Let’s take you to some place where you are happy, OK?

Little Alan
Oh good.

Janey
We’re going there right now.

Little Alan
Mmm—

Janey
Are you there?

Little Alan
Yes.

Janey
Now tell me what you can see.

Little Alan
I’m in class.

Janey
Yeah.

Little Alan
The Headmaster’s come in.

Janey
Right And what’s happening?

Janey
And what’s happening now?

Little Alan
Oh, he’s looking very pleased. He said, he said, ‘Someone’s won an essay writing competition, someone’s written an essay on sport and it’s won a prize.’

Janey
Mm-hmm. What else is he saying?

Little Alan
He said, ‘Is there an Alan Partridge in the class? Would Alan Partridge identify himself?’

Little Alan
I’m standing up. They’re all applauding me!

Janey
Terrific. And what are you saying, Alan?

Little Alan
I’m saying, (reverts back to his grown-up voice) ‘I’m Alan Partridge! I am Alan Partridge! I’ve won the essay writing competition, of that there’s no doubt!’

Janey
OK.

Little Alan
Yes, I have won it. Things will now be very different. No longer will I be called infantile names — ‘cos I won the competition!

Janey
Great, now, Alan, we have to, we’re running a little short of time, we have to now bring you back, OK?

Alan
No, I don’t want to come back.

Janey
No, you, you’ll be fine, you have to come back because you’re in the middle of a talk show.

Alan
I like it here.

Janey
Well, you like it here too.

Alan
No, I don’t want to go back. I don’t want to be on the radio.

Janey
Come on, Alan. You’re very popular —

Alan
Nobody listens to Radio 4.

Janey
Alan, OK—

Alan
Nobody listens to Radio 4!

Janey
Now, Alan, just concentrate because I can’t bring you back otherwise.

Alan
I want to be on the telly!

Janey
Now, I’m going to count to three and you have to come back.

Alan
Let me on the telly! Let me on the telly!

Janey
One — two — three.

Alan
So what I want to know is when are you going to hypnotize me?

Janey
I’ve done it.

Alan
Really?

Janey
Yes, it’s been done. Just think about what is foremost in your mind at the moment.

Alan
Oh, the essay writing competition.

Janey
That’s right, back at school. Anything else from school, d’you remember?

Alan
Yes, cross-country run.

Janey
Tandle Hill, do you remember that?

Alan
Yes, ah, great stuff.

Janey
That’s right, yep, did you enjoy that?

Simon (previous guest, a child who is still in the studio)
Smelly Alan Fartridge!

Alan
What? No one calls me that! No one alls me that!

Janey
Hang on, Simon —

Simon
I was just referring him back to his past.

Janey
No, Simon, this is a very important point, you must not abuse this privilege, because we have been privileged to see inside Alan’s memory.

Alan
No, I did not smell.

Janey
Now this is irrelevant, Alan, you don’t have to defend yourself.

Alan
(Agitated) No, I want to clear this up once and for all.

Janey
There’s no need

Alan
This has been hanging in the air for about thirty years, right, but I want to clear it up, OK? Steven McCoombe called me Smelly Alan Fartridge, because he thought it was funny. Fartridge, Partridge, he said smelly. I wasn’t. My personal hygiene was never in question. I showered regularly, I didn’t smell. The question is, what’s Steven McCoombe doing now? That’s the question, because I host a chat show, what’s he do? I tell you, he’s a forklift truck driver with British Leyland. I’ll tell you. he lives in Edgbaston, he’s got a pathetic life, I’ve seen, I’ve parked my car outside his house, I’ve watched him come and go, and he’s got a sad, pathetic life and McCoombe, if you are listening, what are you now? You’re nothing. And lam Alan Partridge!

(Applause) Yeah, thank you, thank you.

Now, that sort of wraps it up. Now -your book’s available in the shops this Christmas?

Janey
Ha ha! It’s not a very good advert for my book! I assure you it does not make you this aggressive!

Alan
OK, well.

Janey
Yeah, it’s called The Future is Behind You and it is in fact a therapeutic study.

Alan
OK, one for the Christmas stocking, hypnotize your friends.

Janey
No, no, it’s not a show, it’s not a party trick.

Alan
Well, OK, in that case, a very serious book. Slap it on top of, er, Stephen Hawking’s book on your coffee table and impress your friends. Ladies and gentlemen, Janey Katz!

Applause. Section ends.

I absolutely love that…

Have a fabulous weekend…

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