Hypno-Meditation
Hypno-Meditation incorporates the flexibility of many Hypnotic tools including :
focused attention, suggestions, binds, anchors and future pacing, combining them with different styles of Meditation, imagery, progressive relaxation, Mindfulness to name a few.
Together they become a natural powerful tool, beneficial to ones health , enabling benevolent and sustainable changes in the subconscious feeling mind to occur ,whilst intentionally bringing chosen changes through to the awareness of conscious mind.
This allows the person to mindfully utilize the learning’s without conflict, experiencing clarity and ability to confidently carry through those chosen positive changes on the physical, emotional, mental, social and spiritual levels.
It becomes clear to ones personal health and wellbeing
that stress reduction is extremely important to
maintain balanced emotions,
clear judgment and a healthy organic system.
Management of this can lower blood pressure, help the major organs of the body, both physical and emotional strain, relax muscles, giving the body time to eliminate the build up of lactic acids, creating and sustaining oxygen levels sufficient to clean away the build up of toxins from our minds, the waste matter of over worked neurons in the brain caused from STRESS.
It also lets us get on with living, enabling the subconscious mind to turn down its sentry on duty which causes a loop of vigilant anxiety, unnecessarily setting off those biochemical changes that invoke that evolutionary flight and fight response.
When the mind is relaxed, it is better equipped and more effectively able to organize and manage thought processes, making decisions easier and ultimately enhancing the general feeling of wellbeing which in turn strengthens the mind, increasing the opportunity for the best options to be acted uponin any given situation..
I feel it is extremely important to reduce the stress we carry in our lives and when practiced regularly contemplation, mindfulness, meditation- relaxation carries many benefits for combating STRESS in our lives.
Meditation is one of the quickest and simplest ways to create a relaxation response in the body-mind. THE IMPORTANCE OF RELAXATION IN DAILY LIFE…
TO BE HEALTHY – We need to achieve a balance of mind and body - We all need that balance of work… rest and play…
If we ignore that inner voice that tells us to slow down or take a break, at some point our health will begin to suffer, at the very least our ability to withstand stress or the pressures of daily life will weaken us, reduce our immune response and keep us in an anxious state.
The complaints that arise from too much stress may include:
Tiredness, muscle pain, anxiety, poor concentration, irritability, headaches, low self-esteem etc…
If we sustain those stress levels they can lead can lead to more serious on going health problems:
Insomnia, panic attacks, ulcers, depression, irritable bowel syndrome, heart disease, chronic fatigue etc.
The Relaxation Response
Meditation can induce the relaxation response and create a state of deep rest that changes the physical and emotional response to stress, and in its various forms is an effective way to ensure that we are not neglecting important parts of our well-being …
The changes that occur are a decrease in heart rate, decrease in blood pressure, decrease in muscle tension and a decrease in lactates and cortisols.
“Repeated activation of the relaxation response can reverse sustained problems in the body and mend the internal wear and tear brought on by stress”.
“Herbert Benson, MD Timeless Healing, 1996”
"YOU CANNOT BE STRESSED AND RELAXED AT THE
SAME TIME!"
A SIMPLE MUSCLE RELAXATION
Begin now by taking in a nice slow deep breath in
and as you release that breath gently allow your eyes to close
Feeling now with each and every breath you take
your body being supported by the chair ...simply letting go...giving way to relaxation,
Taking in now three deep abdominal breaths
Releasing each breath slowly
so that you can hear the air release from your lungs….
Feeling as though you are with each breath Releasing all thoughts and tension for the day
Focusing on that breath ...simply becoming more and more aware of your breath now... all as you focus inwardly on those inner sensations and feelings now noises begin to fade... They become distant and unimportant ...
just Allowing the ebb and flow of the breathe to relax you more and more...
being far more interested now on those inner sensations of relaxation beginning to grow...taking you into peace and tranquility
Noticing The rise and fall ...Expanding and contracting…
each breath becoming longer and slower
Breathing in and out slowly and fully
To deepen that relaxation now
we are going to tense the muscular system …
until the whole body is tense. …
Then on exhaling releasing that breath fully
you will release all tension and relax your entire body all at once
Shifting your attention now to your feet…curling your toes and feel that tension spread into you calves ….pressing your knees together and feel the tightness in you thighs…squeezing your buttocks and tightening your pelvic area now ….making two fists and feel the tension spread into your arms ...Raising your shoulders and creating tension in your neck….good well done...Taking in now a deep full breath into your stomach tightening your stomach muscles and chest….Tensing your jaw… clenching your teeth and squeezing your eyes shut tight….Experience the tension and tightness all over you body for a moment.
Now …. Release that breath Exhaling slowly and fully pushing all the air and tension out fully...Releasing letting your body relax all at once …letting go… unwinding…now …
feeling the warmth of heaviness…. The tingling of deep relaxation penetrate your every muscle every fiber…feeling each and every muscle now give way ….
letting go ….Feeling those tiny muscles in your face … Relaxing ...
feeling your forehead smooth out… softening your eyes…eyelids …relaxing the spot between your eyebrows…letting all facial expression fall away …the corners of your mouth gently dropping… allowing you jaw to become loose and soft tongue just gently positioned behind the top teeth..allowing teeth to slightly part … letting your neck be soooo loose and relaxed now ….as though the slightest breeze would rock your head ever so slightly from side to side …lowering your shoulders feeling them to drop as the relaxation spread across them and moves down into your arms hands and fingers now loose and limp …allowing your chest to relax down further now … letting your stomach e sooo soft and loose that it gently expands on inhalation …and slowly contracts on exhalation…
Receiving each breath easily effortlessly now ….. feel your hips and buttock muscles relax as though you have loosened a belt...
as you take Each easy breath now letting go moving down ...down to an even deeper state of relaxation unique and special to you....
Letting go of your thigh muscles and calves feeling them unwind… knees relaxing now letting go more and more as your ankles, feet and toes relax and unwind….
Taking a nice deep breath in... picturing , imagining your lungs and heart…..
Feeling there pace, each beat of your heart ....becoming slower and free from tension…
within the stillness , imagine, feel , sense your heart beating…feeling its rhythm ….each beat of your heart now Continues to take you into that space of peace within ...your own unique sanctuary...allowing that natural flow to begin …Your body beginning to breath all by its self ....Feeling the peace …the serenity…as you body regulates its own comfortable rhythm now Each and every breath …relaxing you taking you further and further now
Following those soothing sensations into that space of peace within
Drifting along allowing your imagination to take you perhaps to a memory of a quiet place a place where you feel comfortable ….calm… or you can create somewhere you imagine yourself to be ...where you feel safe……. Peaceful and calm….. picture ...imagine this place within your minds eye, sense your self in this place , really feel your self there …wrapped in your own comfort build this image fully and experience your own special place
... each and every breath ...every sound now... soothing you relaxing you so comfortably ….effortlessly and so deeply now ...as your conscious mind becomes more involved with your quiet place.... know the healing processes of your body your mind are working together right now and will continue to function properly to heal and relax your body... completely and perfectly from head to toe….Every muscle …every nerve fiber …every cell …just drifting along internally now within your peaceful sanctuary... noticing the soothing sensations of relaxation within the body ...moving from moment to moment , from breath to breath …..spend some time to enjoy your inner space .....and when you are ready and when you feel comfortable you can return to full awareness simply by taking in a few long deep breaths and returning your attention to the present...
easily adjusting your self to your surroundings and gently opening your eyes
then just Take in another deep breath so that you feel alert, relaxed and good about what you have just experienced.
-----------------------------------------------------------------------------MEDITATION IS :-
The creation of a relaxed state and Simultaneous awareness within mind and body in which our awareness is directed and focused inwardly towards our own private thoughts and feelings.
To achieve this we don’t need to spend hours in strict contemplation like Zen Buddhists…
Just a few minutes a day can make all the difference.
Everyone can meditate as it is a natural state of awareness that we all experience everyday....
For example: Just before we go to sleep and just before we awake each day we are in this natural relaxed state …
We have all experienced reading a really good book or watched a movie where you were so involved that you couldn’t hear anything else …
Walking along the beach watching the waves roll onto the beach is another form of meditation…
Some types of Meditation
Concentrative... fixed focus on an object – Symbol, Mantra or Mandela...
Mindfulness.... opening up your awareness (witnessing) to sensations, feelings, thoughts…shifting freely from one to the other but staying in the moment…the present
Vipassana... meditation using a mixture of the two-, which is focused, becoming aware of sensations, being present in the moment and guides to introspective exercises that always relates back to the self with a specific purpose or goal.
Basic mechanics of meditation ;You can sit upright or lay down or even walk, all you need do is find a quiet place or some time out 10 to 20 minuets a day is more than enough to get started and feel the many benefits. THREE STEPS:
RELAXING THE BODY THE MIND
FOCUSING ATTENTION
FULFILLING A PURPOSE OR A GOAL
There are a variety of ways to relax the body and mind:
One of the quickest and easiest ways to relax is to breathe in several deep abdominal breaths. This is a very useful tool if you are anxious or stressed.
We normally don’t tend to pay full attention to our body unless we are experiencing physical pain or discomfort.
A couple of ways to check whether you are breathing properly is to observe your breathing, to be mindful of how you breathe…
Breathing in and imagining you are filling a jug of water at the bottom of your stomach with your in breath ...and emptying every last drop slowly and fully on the out breath is a good way to get started . (slow soft belly breathing)
It is important however not to over breath, so another way to ensure this is to exercise some controlled breathing, breathe in gently and hold your breath for a count of five...when you reach five, gently breath out saying to your self "relax or calm" ... continuing to breath in and out softly and slowly throughout the nose counting 3 with each in breath and 3 with each out breath for about ten breaths.
The more aware you become of your breathing , being mindful of breathing fully and properly, allows you to subdue the biochemical response which sets off anxiety and panic.Breathing this way allows the upper and lower chambers your lungs to fill properly with air, allowing the body to receive vital oxygen and improve circulation…
If you find only your chest expanding and shoulders rising during inhalation, your breathing will be incomplete, therefore not receiving the full benefits.
(Fast Short shallow breathing or over breathing is typical of anxiety and panic attacks)
Becoming more aware and witnessing the different sensations you have in your body is becoming mindful....
If you are breathing properly, being mindful of your breath ...place your hands on your your abdomen, it will expand when you inhale ...pushing your hands out ...and contract when you are exhaling ..pulling your hands in.... ("babies belly breath quite naturally!")
This vitality improves circulation and reduces anxiety.
Mindfulness -involves learning to become more aware of our bodily sensations as well as our thoughts and feelings by focusing our full attention on them moment to moment observing watching ...allowing them to pass by with out judgment– We call this witnessing. (A process of observing oneself from outside)
Think for a moment about how conscious you are of your body as you go about your daily business…
When you become accustomed to using meditation relaxation and mindfulness to improve your physical well being , you then can move forward receiving other benefits for emotional, mental, social and spiritual well being.
Receiving the benefits of relaxation
Incorporating some hypnotic techniques … we move into rehearsing strategies like verbal or behavioral guidance to fulfill a purpose or a goal ...
Whether it be for peace of mind, self esteem, stress management, confidence or healing.
We can do all this with the ability to access and influence the subconscious mind.
The subconscious feeling mind is a vast storehouse of memories and information. (a giant filing cabinet)
Evolution has left us humans the Mid Brain, The Hypothalamus, this amazing part of the brain interprets the information given as real when imagination is used to create an experience and that experience is FELT.
The creation of the relaxation response in the Mind-body through guided imagery,using the imagination, hypnotic suggestions, binds and anchors verbally to invoke emotions, We can influence behaviour and thought patterns .
This can not only influence peace of mind, but increase self-esteem, confidence, healing and so on.
By building the imaginationwe access the stored memories, pictures, feelings and symbols, seeing, smelling, hearing, feeling to build an emotional bridge significant enough to effectively influence an experience within.
Many chosen powerful changes can be made which are effectively felt by the mid brain interpreting them as real.
Once felt, an Affect bridge is put in place to bring these positive experiences to the conscious mind, to be effectively used in daily life.
It's Amazing that this can all happen with the power of the imagination and the use of stored memories. (The Subconscious mind)
When being guided through a meditationyou may be asked to visualize or to use your imagination, Visualization not always being able to see when you have your eyes closed is much more about using ones imagination, using stored memories, forming pictures, symbols or feelings that relate to you. IMAGE IN!
It’s not necessary to see clearly a certain object or thing. It is all about using your inner mind and imagination, to bring forth your personal data that is stored within already and relating that data to the information that is given in a guided meditation.
An example of visualization -If I was to say there was a dog sitting in the middle of the room, and asked everyone to use there imagination to describe that dog!
We are all in effect then using our own collected data within our inner minds to come up with a description.
We all have different senses that we have developed more than others, for example; some people may have a firm picture of what the dog looks like in their minds, where others may have a sense of the dog. Some may even smell the dog or describe the sound of the dogs bark, They are all perceptions and interpretations of the same thing.
Hypno-meditation our senses and the power of our imagination can be used as very powerful tools to relax the mind and body. It can be used set goals or rid the self of fears, habits and limitations. Always remembering that; Meditation is a very personal and introspective process that always relates back to the self.
Some benefits of Hypno-meditation are:
Reduction in stress ... catalyzing changes
Improved circulation ... Clarity and peace of mind
Reduction in anxiety ... Relief from tension
headaches ... Improved ability to cope ...
Positive outlook
THE MANY BENEFITS OF MEDIATION ARE POSSIBLE
As the body is a self regulating cybernetic system: And all that means is that the body-mind is a information system that is stimulated by our environment, and always seeks to return to equilibrium (homeostasis) balance.
For example: When we cut our selves our body automatically moves into action and heals the wound…
HYPNO-MEDITATION CAN INFLUENCE:
Our state of mind, our attitudes towards life, make it possible to influence ourselves;
We can change our habits and our reactions to normal daily stress.
We can do this as the circuits in the brain use molecules to carry information to every organ of the body THE CARRIERS OF THIS INFORMATION are the messenger molecules; these are neurotransmitters constantly giving us feedback throughout the systems of our bodies...
We all need to create some sort of relaxation in our daily lives to relieve us from the daily stresses of normal life…
To improve our resistance to stress, improve our self-esteem and how we look at life, Meditation and Hypno-Meditation in its various forms can create a relaxation response in the body-mind...
It can be successfully used as a form of
Stress management.
This in turn gives great benefits such as being able to cope, being happier healthier,with longer
more joyful lives.
Millicent Meditation ~ Relaxation Classes run during school terms
Tuesday mornings 9:30 am -11am
Thursday Evenings 7:00pm-8:30pm
All Welcome contact Deb- (08)8733 4342 or 0411 599749
