172 lines
4.3 KiB
Plaintext
172 lines
4.3 KiB
Plaintext
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PROGRESSIVE RELAXATION and SELF-HYPNOSIS
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Introduction:
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I'm Dr. Len Bewersdorf, a psychotherapist and clinical
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hypnotist in private practice in the Chicago suburbs. The
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purpose of this information is to:
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1. provide you with directions and suggestions sufficient to
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let you experience a feeling of physical relaxation and, if you
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wish, a period of self-induced hypnotic trance,
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2. give you information about hypnosis that you may find
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encourages you to learn more about this natural, easy way to
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"tap" into more of your own personal resources, and
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3. encourage you to give me feedback about your experiences
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when you used this guide.
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----------------------
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You don't need to do anything special...just sit where you are,
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with both feet on the floor. If your chair has a headrest, so
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much the better -- it's not necessary, however.
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Most of us don't breathe...that is, we don't breathe in a way
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that promotes relaxation and tension reduction. Since I've made
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you conscious of your breathing, you're probably making a liar
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out of me right now! That's allright...just keep breathing
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deeply and slowly...if you physically push your stomach out a
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little as you breathe in...you'll find your breathing will be
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deeper and more relaxing....
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Now...you can continue breathing this way...slowly and
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deeply...without really needing to think about it...and as you
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do, you can pay attention to how tight or tense your shoulder and
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upper back muscles are...and...just by thinking about them...you
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can let them soften and relax a little...and you'll notice that
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your breathing has continued just as before...and...as you let
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your shoulders relax...your arms will also feel more relaxed and
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you can also pay attention to your jaw...it may be clenched or
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tight...but you can just let this ease a bit so that it feels
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relaxed and loose...
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Soon...you may find more of your body relaxing and as it
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does...your eyelids may feel a little heavy as they relax
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too...so before you experience much more of that...read the bold
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print...then close your eyes and say it to yourself...then slowly
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open your eyes and read the next directions etc.
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OK, read this, close your eyes, say it to yourself...then open
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them...
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I CAN CONTINUE BREATHING DEEPLY AND SLOWLY AS MY BODY RELAXES
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EVEN MORE....
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now....read this and then close your eyes and say it to
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yourself..
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AS I RELAX MORE WITH EACH BREATH I TAKE, MY BODY FEELS HEAVIER
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take your time...and do the same with this...
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SOON I MAY DECIDE TO CLOSE MY EYES FOR A FEW MINUTES, BUT NOT YET
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and this...
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I WILL KEEP MY EYES OPEN EVEN THOUGH THEY MAY FEEL HEAVY...
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and this,too...
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WHEN I DO CLOSE THEM THE NEXT TIME...I CAN LEAVE THEM CLOSED AS
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LONG AS I WISH TO...
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When you finish reading this,
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breathe in and out deeply and slowly three times...
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Read the following...once...slowly...and think about what you're
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reading...when you've finished...close your eyes...or leave
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them open...
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I CAN SLOWLY LET THE REST OF MY BODY RELAX...AND AS I THINK ABOUT
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ANY TIGHTNESS I MAY FEEL...JUST BY THINKING ABOUT IT...THAT PART
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OF ME CAN RELAX AND SOFTEN MORE...I'LL KNOW WHEN I'M FINISHED
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WITH THIS EXPERIENCE BECAUSE I'LL WANT TO GET UP AND MOVE AROUND
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A LITTLE...
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The above text is a natural and simple way to let yourself
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experience a feeling of relaxation and a daydream-like trance
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where you are fully aware of everything going on around you but
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for a while, just detach youself from what's going on around
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you...
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Please let me know if this brief excercise helped you feel more
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relaxed for a while...
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Leave a message for me at EXEC-PC BUSINESS BOARD 414/964-5160
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Leonard Bewersdorf (leave the Dr. off please)
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