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3rd Step of Self-Hypnosis


STEP 3– Programmed Suggestion


The third step of self-hypnosis is to be started one week after you complete the exercises for Step 1 and Step 2.

NOTE: Once you start Step 3, you no longer have to do Step 2, which was a practice exercise.

You need a 3x5 card or a business card for Step 3, which you can easily carry with you at all times. You

are to write the suggestion you’ve prepared for yourself on the card. Be sure the words on the card are

BELIEVABLE to you and allow yourself to IMAGINE yourself accomplishing what is written on the card.

USE YOUR IMAGINATION.

The criteria of an effective suggestion is that it be

  • Positive,
  • Simple
  • Believable
  • Measurable
  • and carry a reward

ALWAYS state your suggestion in the PRESENT TENSE.

Pay careful attention to the words you use in your suggestion:

Never say the words, Not – Try – Hope – Maybe

  • NOT: The word “not” will be dropped right out of the suggestion as your subconsious mind doesn’t recognize this word. If you were to tell yourself, “I’m not smoking today” all your subconscious mind would hear is “I’m smoking today!”
  • Even though you could say “I no longer” or “I don’t” – that would be a negative way of stating your goal and, also leaves you very little opportunity for visualizations.

Consider the benefit you are looking forward to. THAT is your suggestion!

For instance, if you want to stop biting your nails, you know you want your nails to be healthy and strong, your cuticles to be pink and healthy. So, there you go: “My nails are healthy and strong,

and I feel confident” is a wonderfully concise suggestion. It gives you freedom to visualize

important scenarios. As you repeat the suggestion to yourself, you could be visualizing how long

your nails are and you need to file, trim, shape them. Perhaps put on polish. Display your

manicured fingers and feel proud. See yourself shaking hands without embarrassment, etc.

  •  I will TRY – a “Try” implies failure; the glass half full or half empty, a 50/50 chance you won’t succeed. As Yoda said in Star Wars, “There is no try. There is only do or do not.” You are DOING.
  •  I HOPE this will work and MAYBE this will work will sabotage your results in the same way.

As often as possible, say, Naturally – Easily – Effortlessly

 

These are what we call the magic words; words that imply effortless success, no reason for concern,

something you easily accomplish.

 

Before You Start:

Set an intent in your mind for how long you would like to be in hypnosis. Set a reasonable intention. It is

best to start with 2-3 minutes and work your way up to the amount of time best for you. When you set a

purposeful intention and repeat it a few times, your subconscious knows exactly what you want. You are

setting an internal time clock. You will notice that even though you may set an alarm because you need to

end at a specific time, you will sense that time is up and count yourself up to conscious brain waves just

before the alarm goes off!


And Now Begin:

1. You’ve written your suggestion on a card and you’ve chosen a spot or object to focus on. Place

your feet flat on the floor and be seated comfortably, hands resting on your lap or at your sides. Do not clasp hands together or cross legs/ankles.

2. Now hold the card up level with your chosen spot or object. Read the suggestion to yourself 3x

and then let the card fall to the ground and begin. Look at the spot in a dreamy, unfocused way;

as if you are staring right through it. Take your first deep breath. Exhale. Take your second deep

breath. Exhale. Now, take your third deep breath – hold it – close your eyes and count backward

from 3 to 1. Exhale and drop down into hypnosis.


3. At this point, instead of counting backward from 25 to 1, as you did in the exercise, allow the

suggestion to repeat over and over in your subconscious mind. At the same time, IMAGINE

that you are carrying out your suggestion.


You’ll find at times the words start to break up and become fragmented. That’s perfectly okay. The

important words or phrases will come through to you.

In approximately 2-3 minutes you’ll have a feeling it’s time to stop and emerge yourself from hypnosis.


(NOTE: This time was set when you established a habit pattern in Step 2 of being hypnotized

for 2-3 minutes daily.) At this point, just count forward to emerge: 1 … 2 … 3 …

Open your eyes and go about your business, feeling refreshed and relaxed in every way.


NOTE: Be patient. Give yourself time to allow suggestions to take hold. You may notice immediate

benefit; however, it can take up to two weeks to start getting the benefits related to your suggestion.


WARNING: NEVER attempt Self-Hypnosis while driving or operating machinery.

Remember, you are placing yourself in an altered state of consciousness.