Self-hypnosis and active self-hypnosis: 6 steps to internal change

Interest in psychology has increased significantly in recent years, and this is due to effective techniques of internal transformation. Self-hypnosis and active self-hypnosis help control your psycho-emotional state, manage yourself and your own life and not depend on the “mercy of fate.” My sister has been practicing self-hypnosis for 4 years, and this is a completely different person.

She gained confidence in her abilities, stopped having complexes and depression for any reason. Autosuggestion (self-hypnosis) was discovered at the beginning of the last century, but people began to become actively interested in self-hypnosis techniques not so long ago. Let's consider the issue in detail.

How to convince yourself of everything

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How does suggestion differ from ordinary mental activity? It lacks a critical component. That is, information is perceived as an axiom - without evidence. This presentation of information is perceived by the subconscious as true, so the necessary changes begin to occur in the depths of the human psyche. Self-hypnosis is a suggestion directed at oneself. By practicing self-hypnosis, you can change a lot within yourself and even construct a new personality.

Self-hypnosis can cause:

• the right sensations;
• necessary representations;
• necessary emotional states;
• changes in the autonomic system.

The basis of self-hypnosis is the constant repetition of verbal formulas. Correctly composed verbal formulas create positive impulses through repeated repetition. Formulas are repeated until they become a working tool of the subconscious for transforming something.

On a note! The subconscious is capable of transforming mental impulses into a physical equivalent, that is, materializing thoughts.

The rules of self-hypnosis are simple:

• all phrases are pronounced in the first person;
• all phrases must be affirmative;
• phrases should be short, but succinct in content;
• You cannot use the particle “not”; phrases must be formed without it;
• you cannot pronounce phrases automatically, without awareness;
• accompany the words with visualization (preferably).

What do self-hypnosis phrases look like? For example: “Every day I become more and more beautiful.” If you want to quit smoking, you should not repeat a phrase like “I don’t want to smoke.” It needs to be replaced with the phrase “I quit smoking.”

Psychologists have noticed that self-hypnosis works better when the body is relaxed. There is a direct relationship between physical and mental state: the more relaxed the body, the better the subconscious mind perceives information. Also, the effect of self-hypnosis depends on the strength of the desire to change something and on the degree of concentration of attention on the subject of self-hypnosis.

There are several methods of self-hypnosis:

• psychological mood;
• meditation;
• affirmations;
• mantras;
• prayers;
• visualization.

This is an incomplete list of psychotechniques to achieve the desired goal. Let's look at psychotechnics in more detail.

Implementation of a self-hypnosis program

At this stage, you need to concentrate on a pre-compiled script or plot (arranging it frame by frame from the initial state to the desired one), color (holding it and increasing its brightness) or verbal formula. Images, color and suggestion formulas can be combined

The choice of object for concentration should correspond to the purpose of self-hypnosis. For example, for the purpose of calming, positive images of the past can be effective: you are swimming in the sea, basking in the sun, lying in a warm bath with aromatic additives.

If you find that a series of extraneous thoughts and images has led you away from the original image, then you need to return to it, but not immediately, but through the entire chain of thoughts and images in reverse order.

Formulas of suggestion

Suggestion formulas can be short, consisting of one sentence, or long, included in some context:

• For cola addiction:
  “The very sight of cola disgusts me, the smell of cola disgusts me. I will drink clean water or milk.”
• For anxiety:
  “I’m not afraid of anxiety. There are many sorrows in life, and I will endure them all. You don't have to get rid of everything unpleasant to feel confident. From now on I will be able to control my emotions. I don’t want to worry too much about everything, because there is no sufficient reason for this. I will try to stay calm even in difficult situations. I am in control."
• These suggestions can also be directed to future events.
  For example: “I have self-control and can relax by focusing on my breathing. I consciously slow my breathing. I remember that I can cope with the feeling of anxiety. After all, this has happened to me before. Everything will be fine, I close my eyes for a moment and imagine a peaceful environment. Now, whenever I feel anxiety coming on, I will breathe deeper. It’s like I turn the light on and off or slowly turn it down and turn it up using a relay... I regulate my state... from the depths of the subconscious... from the inside... I confidently move towards the goal.”

Rules for drawing up self-hypnosis formulas

1. Positive wording. Think about what you want to get, and not about what you want to get rid of: “Every day I become more and more confident,” “When I come out of a hypnotic trance, I will be in a great mood and feel great.”
2. Absence of particles “NOT” and “NOR”. Negative particles are often not perceived by consciousness. If you tell yourself, “I don’t want to be upset,” the command will be perceived as “I want to be upset.” Therefore, the formula of suggestions in this case should be: “I want to be calm in any, the most difficult life situations.”
3. Brevity. Long phrases often lose meaning. Therefore, the formula should be as short as possible.
4. Unambiguity. The formula for self-hypnosis must be unambiguous - the ambiguity of interpretation is reflected in the result.
5. Environmentally friendly. Implemented formulas of suggestions should not make you worse. Remember that realizing a desire has many consequences, not all of which may be beneficial.

Examples of suggestion formulas:

• I can easily cope with problematic situations.
• Every day I become more and more cheerful.

Self-hypnosis to improve sleep

Perform self-hypnosis in the evening immediately before bed, transferring the state of self-hypnosis to sleep. Use images of a person sleeping soundly, warm and soft colors. The formulas of suggestions may sound like this: “I easily and quickly fall into a pleasant drowsiness, which envelops me more and more. My sleep is calm, deep, with joyful, bright dreams. In the morning I wake up cheerful and well rested.”

Affirmations

This is the simplest method of self-hypnosis, based on repeated repetition of the same phrase. You can repeat the verbal formula both out loud and silently: it does not play an important role.

In an affirmation, a person reports that he has already achieved some goal. For example: “I was healed of (name) disease.”

Thanks to the constant repetition of a positive formula, it will gradually begin to displace negative thoughts and attitudes. When not a single negative thought remains, the words of affirmation will come to life - materialize.

A type of affirmation is thanksgiving. This is an even more powerful psychotechnic, since the energy of gratitude is only slightly inferior to the energy of love. When uttering words of gratitude, strong emotions appear that directly affect the psyche and consciousness.

How do gratitude affirmations work? You need to thank the universe (God, the Absolute, etc.) for something, for example, for a new home. You may not have it yet, but the energy of sincere gratitude can materialize even such a seemingly complex object. Sincere faith, gratitude and self-hypnosis will do their job, and the house will materialize.

How to practice affirmations, when should you say them and how many times? Psychologists claim that the effectiveness of affirmations directly depends on the ability to make them the essence of your day. You can do whatever you want, but keep a verbal formula in your mind and repeat it.

So, affirmation is the simplest method of influencing the subconscious. Of course, they are not comparable to visualization, so frequent repetition is required to achieve success.

The power of unconscious self-suggestion

To learn how to treat yourself using self-hypnosis and active self-hypnosis, you need to set precise goals for yourself. When self-hypnosis occurs involuntarily, an unpredictable effect can be expected. For example, a person suddenly has a headache. He begins to indoctrinate himself with various diseases without medical examinations. His panic leads to insomnia, depression, and nervousness.

Another example of suggestion is superstition. For example, a black cat crossed the path of a man. He will screw himself up about something bad, expect trouble, while the animal was just walking. This is a negative suggestion that you need to get rid of, pull yourself together and keep your emotions under control.

Involuntary uncontrolled suggestion can show better results. For example, a girl was getting ready for a party, couldn’t get a suitable hairstyle for a long time, and eventually went with her hair down, saying to herself “I’m already beautiful.” She unconsciously set herself up and felt confident. When a person is confident in himself and does not feel constrained, others notice this and are drawn to him.

This is daily painstaking work, but over time you will find that a changed attitude towards yourself for the better has produced results. People around you will often give compliments, try to communicate with you more, and be interested in your opinion.

Visualization

Another psychotechnic for influencing the subconscious. Visualization is like a feature film inside your mind. A person sees vivid pictures of any event, smells and tastes, feels emotions. What should you present? For example, you need your own home - imagine it. You can first make a drawing of the house or find a picture and print it on a printer.

What do we have to do? Just imagine how you are already living in this house, that you are the rightful owner (mistress) of a two-room apartment/three-room apartment/cottage/dacha. You can imagine before bed, when the body is relaxed and preparing for sleep. You need to get used to this situation that you imagine, live in it constantly.

What is the effectiveness of visualization based on? The brain perceives imaginary pictures in the same way as real ones. Some time will pass, and all your ideas will come to life and be embodied in matter.

You just need to imagine not from the side or from above, but from inside the situation. For example, you are sitting behind the wheel of a car and looking at the road. If you imagine that the car is somewhere near you, then everything will come true - next to you. It's the same with the house. You should vividly imagine inserting the keys into the keyhole and entering your home. You can first visualize empty walls, and then gradually furnish the house with furniture.

How long does it take to visualize? There is no clear time frame for this psychotechnics. It is more important to completely relax your body before visualization than to track the duration of the internal movie session.

Why you need to learn and practice self-hypnosis

A person is defined by his character, personal beliefs and way of thinking, which are formed from an early and impressionable age. Parents teach what to eat, what to wear, what to do. The same influence is exerted by teachers, and to some extent, by peers. That is, we are shaped by our environment.

The human brain has five frequency ranges:

• gamma waves - vibrations in the brain that determine a person’s state of enlightenment and are responsible for the appearance of inspiration;
• beta waves are the predominant waking state;
• alpha waves – relaxed state;
• theta waves - a very relaxed state, close to sleep, but still awake;
• delta waves – sleep state.

The average adult has high levels of beta wave neural activity, which is characteristic of a fully developed prefrontal cortex. It is responsible for decision making, concentration, self-discipline and other aspects that we associate with a functional human being. Because the prefrontal cortex (and the brain in general) is not fully developed in children, they primarily produce theta brain waves. And babies under one year old have exclusively delta wave activity.

Because children need to learn so much about their environment, they operate in the subconscious theta wave state most of the time. This is why children are easily influenced. They hear, see and assimilate everything that happens around them, and this is stored in memory on a subconscious level.

Thus, people are programmed from childhood with:

• self-limiting beliefs;
• outdated or false information.

As a result, we end up with a kind of preset program that is not suitable for our life now. There is too much garbage in it that needs to be removed.

The effect of the preset program is why some people:

• do not engage in self-development;
• do not know how to communicate with other people;
• stay in a job they hate;
• feel at ease in society;
• manage your time better.

Everything we have or don't have in life comes from our thoughts. The way we think is largely determined by the way we are programmed. It turns out the following:

1. Children use the behavior of the adults around them as a template for what is acceptable and what is not.
2. As adults, they do not question their childhood beliefs.
3. Eventually they have children of their own.
4. Children repeat their parents' behavior.

The cycle of "madness" continues again and again. Spiritual speaker Eckhart Tolle calls this the “pain body.”

Anyone can become a jamming mechanism in this cycle. Reprogramming yourself and your mind to think and act differently is creating a new you.

As one wise man once said: sow a thought, you will reap an action, sow an action, you will reap a habit, sow a habit, you will reap a character, sow a character, you will reap a destiny.

Coue's self-hypnosis method

The technique of self-hypnosis according to the Coue method is based on repeating the same phrase (or 3 - 4 phrases) in a drowsy state or immediately before falling asleep. At these moments, the human brain works at a special frequency, which allows information to penetrate the subconscious without obstacles.

For example, immediately after waking up, before opening your eyes, you need to repeat to yourself at least 20 times the key phrase “I am healthy” (or another). You will also need to find time to repeat affirmations 2 times during the day. You need to relax - lie down or close your eyes while sitting - and say the key phrase out loud or to yourself at least 20 times. It usually takes 2 - 2.5 months to materialize the plan.

Self-hypnosis for money and wealth

Finding a real and competent hypnotherapist who will carefully work with your subconscious and help eliminate all the reasons that prevent you from getting rich is not easy. But try to do it - only a specialist can guarantee the result.

For starters, you can try self-hypnosis. It will not necessarily be effective - the result depends on your ability to instill in yourself the necessary attitudes, as well as on the belief that the result will come no matter what.

Methods of self-hypnosis can be as follows:

1. Affirmations. Every day before going to bed and in the morning, repeat the following phrase: “Every day ten thousand rubles (or another amount) appears in my account, money comes to me easily, I earn it quickly and honestly.” Just don’t say that you earn millions - set more or less realistic goals, start small
2. Prayers. This is a kind of affirmation for believers. You should not use this method if you are an atheist and not a religious person at all. Read about how to pray correctly, to which saints and how often in this article.
3. Self-hypnosis through films. Watch the movie "The Secret". It’s not about how to become rich, but about how to correctly program your consciousness for success. This is also a kind of hypnosis - retuning the subconscious to the desired wave, instilling in oneself certain attitudes, the ability to send the right request to the Universe
4. Self-hypnosis through books. The book “Reality Transurfing” is about the same thing - it will turn your consciousness around and direct your thoughts in the right direction. Will instill certain attitudes that you can implement in reality
5. Working with complexes. Automotive training provider. Every day, looking closely into your eyes, repeat how good and wonderful, successful and wonderful you are, that you will definitely achieve success.

And best of all, try to find a talented hypnotherapist. Only he can correctly determine the cause of your internal problems and introduce the necessary attitudes into your consciousness. We have already written about how to put another person into a trance in this article.

Watch a video about how to attract money into your life using hypnosis:

https://youtube.com/watch?v=LMYMC2Cfi3M

Autogenic training according to Schultz

The essence of this psychotechnics is active self-hypnosis and self-hypnosis in a state of relaxation or hypnotic trance. Schultz bases his technique on the ancient techniques of yoga, the sensations of people who have been in a deep trance and other similar methods.

For self-hypnosis, it is necessary to achieve a state similar to the state between reality and sleep. The recommended pose for relaxation is “coachman”. To achieve the necessary relaxation of the body, you need to remember something pleasant from the past. During self-hypnosis, you should be able to combine physical relaxation with psycho-emotional activity and be able to accompany verbal formulas with figurative representations.

To practice autogenic training, you need to completely abandon everyday worries and direct your attention to the subject of concentration. You need to train every day at least once; skipping even a one-day workout will negatively affect the result.

A little bit of history

The first to discover hypnosis were shamans over 50,000 BC. They put themselves into a trance state in order to predict the weather, cure sick people, regulate the morale of soldiers, etc.

Over time, women in the tribes mastered the technique of trance and achieved it so that childbirth would be painless. In hospitals, patients were prepared for major surgery in advance: they smoked incense, read prayers, sacrificed animals, and then put the patient into a state of artificial sleep.

The ancient Hindus made a significant contribution to the history of hypnology. They were immersed in hypnosis, listening to the rustling of leaves, the murmur of the river, and the wind. They masterfully mastered the technique of putting animals into a trance.

In ancient Egypt, induction into trance was popular among priests. Plunging into half-sleep, they prophesied the future. They also hypnotized their slaves in order to convince them that their lives belonged to the gods.

Much later, in 1842, the English doctor James Braid proved that fixating the gaze on any shiny object puts a person into half-sleep, and called this state hypnosis.

In the 19th century The science of hypnology has acquired a universal scale. Newspapers wrote about the healing effect of hypnosis, scientific articles were published, and heated debates were held.

Scientists have begun to pay great attention to the physiological state of a person who is under the influence of hypnosis

Ivan Pavlov, a physiologist, came to the conclusion that the hypnotist influences certain areas of the brain that are responsible for the body’s activities around the clock. When commands are given to these areas in a state of half-asleep, the patient is cured. Under such conditions, the brain is not able to analyze and resist, so it accepts the specialist’s signals unquestioningly.

Hypnotherapy according to Freud

The famous psychologist Sigmund Freud studied in France, where hypnotherapy was practiced. Freud had a special couch for working with patients.

By putting a person into a deep trance, he helped get rid of pressing problems, remember forgotten moments in life (which he forgot due to injury, for example), cure psychological diseases, and get rid of stress. But after a short practice of hypnotherapy, Freud abandoned treating people with hypnosis.

There were several reasons for this:

1. Patients experienced internal conflicts between conscious and unconscious desires.
2. Unpredictable reactions of people appeared during the procedure.
3. Freud admitted that he was not proficient in the technique of hypnosis.
4. He could not provide precise treatment to patients.
5. He found it difficult to sit face to face with different people all day.

Meditation

Meditation is the concentration of thought on one object and the exclusion of all other thoughts and experiences. An important part of any meditation is stopping internal dialogue. Inside himself, a person scrolls through different thoughts, remembers conversations with other people: his mind is constantly busy with mental activity, which is called internal dialogue.

What can you do to clear your thoughts of internal dialogue? There is a very simple technique for this: you need to look at both your hands at the same time, and carefully. The mind will immediately stop conducting internal dialogue, as it will be busy contemplating two objects at the same time. Another method to stop the flow of unnecessary thoughts: focus on your breathing process, carefully record each inhalation/exhalation and listen to the sound of breathing. After a couple of minutes, your thoughts will be completely cleared of the vain dialogue.

The stages of meditation are as follows:

• determination of the object of meditation (installation);
• entering a state of emptiness;
• feeling within oneself of a given attitude and contemplating it;
• exit from a state of emptiness with an attitude embedded in the subconscious.

For meditation to be effective, the instructions must be short and succinct. It is important to feel them inside yourself, your inner world. How long will this take? Everyone has their own deadlines for implementation. During meditation, you need to be aware of the creation of another reality, as if in an “empty place” or in emptiness. The meditation can be repeated as needed.

Audio recordings for the treatment of phobias and immersion in ultra-deep stages of hypnosis.

“- Tell me, please, where should I go from here? - Where do you want to go? - answered the Cat. “I don’t care...” said Alice. “Then it doesn’t matter where you go,” the Cat remarked. “... as long as you get somewhere,” explained Alice. “You’ll definitely end up somewhere,” said the Cat. . “You just have to walk long enough.”

Somnambulism (deep stage of hypnosis) is a mode of brain operation in which all mental forces are subordinated to one idea or feeling. The criterion for achieving this state can be considered amnesia (memory loss) and hallucinations (with eyes closed).

For therapeutic purposes, “light somnambulism” is usually used - the middle stage of hypnosis (two points according to Katkov, the level of eyelid catalepsy in Elman’s induction), but even this level of immersion will require courage. It will be necessary to give up everyday fears about hypnosis (“they will turn you into zombies, break your psyche”) and think about why the two-century practice of using hypnosis in medicine has not led to licensing of hypnotherapy activities? Having answered this question within yourself, think about the purpose of going into somnambulism. Do you want to get rid of a psychosomatic illness or just experience the feeling of hypnotic nirvana? Both are good, but in the first case you need to be prepared for the fact that familiar symptoms will arise at some stage. After all, you want to get rid of them? Then, while listening to the recording, you will have to not only put up with them, but also hold on to them and even savor them. This is necessary so that the process of therapy can begin in the free layers of the psyche that you have uncovered.

Please use audio recordings freely. You can turn on any of them from the place where you can surrender to the surging emotions: sob excitedly, and laugh convulsively, and have hysterics, and express thoughts out loud. You can use both tracks alternately, switching from the first to the second or vice versa as soon as any obstacle arises. The main thing is not to forget that this is not a treatment, but a “tester” - a game of hypnotherapy. The hypnostimulator is designed to create an advertising and propaganda effect so that you become more serious about the possibilities of hypnotherapy. Therefore, the smoothing or even complete disappearance of painful symptoms should not mislead you - you just got the opportunity to make sure that hypnotherapy is indicated for you. Now you know for sure that you should make an appointment with a live specialist to undergo a full course of treatment.

Good luck! Hypnotherapist Gennady Ivanov.

Self-hypnosis

Psychologists agree that self-hypnosis is the most powerful psychotechnic of all. First you need to completely relax physically and psychologically. You need to achieve a state of peace, and then say to yourself, “I am deeply asleep.”

After this, you should slowly count from five to zero and plunge into a state of hypnotic oblivion. After saying the word “zero,” you need to say to yourself again: “I’m sleeping deeply.” You have reached the depths of your own subconscious. Now we need to anchor this state for future self-hypnosis practices. Tell:

“When I say the phrase “I am in deep sleep,” I enter a state of self-programming.”

After this, you need to repeat the self-programming formula several times, for example, “I am completely healed and healthy.” Programming should only be in a positive way and without the particle “not”.

Reasons for the development of gambling addiction

There is no universal way to treat gambling addiction. In each individual case, the psychotherapist must work to study the patient’s life and identify the causes of the development of the disorder.

The following factors can lead to the development of various types of gambling addiction:

• heredity. Cases of gambling addiction are most often observed in people whose relatives also suffered from this and other types of addiction;
• biological factors. In some cases, addiction to gambling is explained by the development of the patient’s central nervous system;
• somatic pathologies can also provoke the development of gambling addiction. This occurs in the case of a deficiency of substances that regulate the mechanism of control over human action and thinking at the intercellular level;
• psychological factors. The risk of developing gambling addiction is much higher in children raised in families where the most important aspiration is to achieve material wealth. In addition, addiction can develop due to the tendency to perform rituals (performing repetitive movements). And if there is a gambling addict in the family, then the child can simply copy his behavior.

Most of us have gambled at least once in our lives, placing bets in casinos, slot machines or horse racing. But not everyone develops pathological dependence. People who are in a state of extreme loneliness are at risk. With the game they try to fill the spiritual emptiness, dispel melancholy and drive away boredom. Typically, lonely people are very dissatisfied with life; with the help of various gambling games they strive to realize themselves.

The development of gambling addiction can also be provoked by the thirst for easy money and the desire to receive vivid emotions. Experts also noticed a certain pattern: people who have other types of pathological addictions or suffer from various psychological disorders often become gambling addicts.

Most often, men suffer from gambling addiction; the main reason for the development of this addiction in the stronger sex is personal problems. Women start playing out of simple curiosity, although some of them strive to gain financial independence in this way.

Thought Release Technique

How to quickly clear your thoughts of negative memories? For this there is a simple and effective psychotechnique “Balloon”. Imagine a deflated balloon above your head. Take a breath, and as you exhale, imagine how all the black negative thoughts come out of your head like a dark cloud into a ball. The balloon is inflated not by air, but by your negative thoughts.

Do this until you are free of the burden of negative memories and worries. Then take a deep breath and exhale and imagine how a round ball, along with your thoughts, comes off and flies into the sky. This psychotechnics always helps, especially if anxious thoughts prevent you from falling asleep at night.

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Suggestion is the presentation of information, perceived without critical evaluation and influencing the course of neuropsychic processes. Self-hypnosis is a process of suggestion addressed to oneself. Through self-suggestion, sensations, ideas, emotional states and volitional impulses can be evoked, as well as influence the autonomic functions of the body.

The essence of self-hypnosis methods is the formation of positive impulses through the constant repetition of specially selected phrases until they turn into a working tool of your subconscious and it begins to act according to this impulse of thought, transforming it into a physical equivalent. Repeating settings for the subconscious is the basis of self-hypnosis. Words and phrases of self-hypnosis must be mentally pronounced in the first person in an imperative tone and always in an affirmative form. The negative particle “not” is excluded from verbal formulas. You can't say "I don't smoke." You need to say “I quit smoking” or “I stopped smoking.” You should also not pronounce long monologues. Phrases should be short, they should be pronounced slowly with full concentration on the subject of suggestion. While pronouncing each self-hypnosis phrase, it is advisable to vividly imagine what is being suggested. Self-hypnosis methods work most effectively when active thoughts in the form of target formulas (thoughts that carry a clear, meaningful message to the subconscious) occur against the background of a state of relaxation in the body. The more relaxed the body is, the more pliable the subconscious becomes for target settings. The power of self-hypnosis is directly dependent on the degree of desire to achieve a specific goal, on the degree of concentration of attention on the settings for the subconscious. There are quite a large number of methods of self-hypnosis - these are affirmations, psychological attitudes, various meditative techniques, visualization, mantras, prayers and many other psychotechniques.

AFFIRMATIONS - THE SIMPLE METHOD OF SELF-SUGGESTION Affirmations are a method of self-hypnosis when you repeat formulas out loud or to yourself. The point of this psychotechnic is that you construct a sentence in which you say that you have achieved a certain goal. For example, “I have good health”, “I am confident in myself”, “I have a good job”, “I am married to my loved one”. What exactly to repeat depends on your goal. Thanks to affirmations, positive thoughts will begin to replace negative ones and gradually completely supplant them. And then everything that you repeat will come true in your life. Gratitude is a type of affirmation, but a much more powerful psychotechnic. Gratitude is the second most powerful emotion after love. Because when we give thanks, strong emotions arise at the same time, and this has a powerful effect on the psyche and consciousness. You need to be grateful for everything you have and say: “Thank you, Lord, for good health,” “Thank you for my new home,” even if you don’t have one. Thank you sincerely, from the bottom of your heart, as if you already have this home. And over time, self-hypnosis will do its job and you will have something repeatable. The most common state of a person, in which he usually lives every day, is suitable for this psychotechnics. The effectiveness of affirmations will depend on how much the practitioner can make the spoken words the essence, the content of his entire day. That is, you can do whatever you want: work, relax, play sports, sunbathe, as long as the necessary affirmation continues to live on the surface of your memory. Affirmations are the simplest method of self-hypnosis and, accordingly, this is the easiest way to influence the subconscious; they are less powerful than visualization and need to be repeated more often. But they are also effective and easy to use.

VISUALIZATION Visualization is the mental representation and experience of imaginary events. The essence of this psychotechnics is to simply imagine the desired situation and live in it. Visualization is so effective because our minds do not differentiate real events from imagined ones. When you imagine something, the mind believes that it is actually happening. It is very important to perceive everything with your own eyes. Not from above, not from the side, but with your own eyes. If you imagine a car, you must imagine that you are driving that car and you are looking at the road. Your goal is to buy a house. Imagine how you insert your keys into the keyhole and open the door for the first time, how you enter the house, how you look around it. Your visualization should be only positive and carry an exclusively positive charge. You need to visualize in a comfortable, calm environment, so choose a time and place when no one will distract you, and take a comfortable position. Relax. Imagine that your muscles, starting from your toes and ending with your head, alternately relax. The tension leaves you. The mental image that is embedded in the subconscious must be very clear and vivid - then the subconscious will be able to give commands to the corresponding organs and tissues. The duration of this psychotechnic is not particularly important. The main criterion is your pleasure. Visualize it for as long as you like it. This can last as long as an hour or five minutes. The main thing is that the process should be enjoyable. The more often you imagine the desired image, the sooner the renewal process will begin. And the result may simply amaze you!

E. KUE METHOD OF SELF-HYPHOPTICS When performing this psychotechnics, a person takes a comfortable position, sitting or lying down, closes his eyes, relaxes and in a whisper, without any tension, monotonously pronounces the same self-hypnosis formula several times (at least 20). The formula should be simple, consisting of a few words, a maximum of 3-4 phrases and always have a positive content. For example, “I am healthy.” In no case should it contain the particle “not”, since the denial of any action or phenomenon is not recognized by the subconscious and can be mistaken for the opposite statement. A session of this self-hypnosis method lasts 3-4 minutes and is repeated 2-3 times a day for 6-8 weeks. E. Coue recommended using drowsy states for psychotechnical sessions in the morning when waking up or in the evening when falling asleep.

AUTOGENIC TRAINING Autogenic training is a method of self-hypnosis in a state of relaxation (lowest level) or hypnotic trance (highest level). The creator of the autogenic training method is Johannes Heinrich Schultz, and he also owns the term “autogenic training.” This psychotechnics is based on the findings of the ancient Indian system of yoga, the experience of studying the sensations of people immersed in hypnosis, the practice of using the method of self-hypnosis by E. Coue and others. By practicing this method of self-hypnosis, it is necessary to achieve relaxation, which occurs on the verge of reality and sleep. It is recommended to lie or sit in the “coachman” position. Having achieved relaxation, it is necessary to: - activate memories associated with pleasant sensations experienced in the past, - cause, if necessary, not only calm, but also an increase in psycho-emotional tone, - accompany self-hypnosis formulas with figurative ideas. The effectiveness of using this psychotechnics will depend on the degree of concentration, so other matters are excluded. The self-hypnosis method requires daily practice, at least twice a day. Skipping at least one has an extremely bad effect on achieving the effect. A type of autogenic training is imago training. The author of this method of self-hypnosis is Valery Avdeev. He claims that with the help of imago training, every person without any training is able to step far (under the direct supervision of an imago training specialist) beyond the limits of his usual capabilities and reveal his creative abilities.

MEDITATION Meditation is intense, penetrating contemplation, immersion of consciousness into the essence of an object, an idea, which is achieved by focusing on one thing and eliminating from consciousness all interfering factors, both external and internal. A necessary condition for meditation is the cessation of internal dialogue, the conversation that we constantly have with ourselves. Stopping it is not difficult at all. To do this, it is usually enough to focus on something in yourself. For example, on both hands at once. Meditation is a psychotechnic that allows you to repeatedly increase your physical, intellectual and mental capabilities, reaction speed and much, much more; in principle, it is very simple. It can be divided into four parts, four components: - definition of installation; - entering a state of emptiness and a real feeling of a given attitude within oneself; — exit from the state of emptiness into a normal state with an attitude already embedded in the subconscious; - if it is necessary to carry out the installation, spontaneous entry into a state of thoughtlessness and its implementation. Installations should be extremely concise, succinct and at the same time bright.

SELF-HYPNOSIS Self-hypnosis is one of the most powerful psychotechniques. The first step is to relax. Then you need to calm down and enter a state of peace. Then say the phrase “I am deeply asleep...”. Next, you should mentally count from five to zero, imagining how you are breaking away further and further from the familiar world, plunging deeper into the darkness of hypnotic oblivion. After counting “zero,” say the key phrase “I am deeply asleep...” again and mentally look around. You are inside your subconscious. Now it’s time to pronounce a formula that will help you achieve this state faster in the future. It goes like this: “Every time I say the words “I am deeply asleep...”, I enter a state of self-programming faster and faster.” This formula must be repeated several times at each of the first lessons and only after that the self-hypnosis formulas must be spoken.

RECAPPING Recapping is an effective psychotechnics that makes it possible to re-experience a past situation in a concentrated way, but in a new way, in a virtual space. Re-experiencing is the recognition of new possibilities in an old situation, not for then, but for new opportunities now. We are talking about situations that are still significant today. That’s the only reason it makes sense to experience them, that’s the only reason they can be experienced. To actually experience a situation again means to see new possibilities in it. The main provisions of this psychotechnics are as follows: 1. The situation must be re-experienced (real experience), and not just restored in memory. 2. The situation must be experienced in its significant components, which alone make it a given existential situation. The reality of significant components of a situation is determined by the fact that they can be deployed, there is something in them that can be re-examined, rethought, etc. 3. You need to restore and reproduce in the situation what happened for you personally. The situation is always your personal, individual, existential situation. And what was around there was a gradually dissolving, disappearing background.

tinctures are an effective method of self-hypnosis. For this method of self-hypnosis, an active state is important, when a person’s consciousness reaches the maximum degree of concentration. Therefore, while performing the mood, it is necessary to behave as actively as possible: it is best to walk or move vigorously, but not lie down. However, it is not recommended to be distracted by any other activity. Moods are words addressed by a person to himself, an attempt to awaken the forces dormant in the depths of each of us. The fact that the words are spoken by the person himself will not weaken their influence. On the contrary, a conscious and clearly expressed word that comes from within, in which the speaker himself believes, will have a much more pronounced effect than what was heard from another.

PSYCHOTECHNIQUES - BALLOON Visualize a deflated balloon above your head. Take a deep breath and as you exhale, imagine how all your problems and anxieties, fears, worries and various troubles fill this ball. You are completely freed from these worries by filling the balloon with them. Then, taking another deep breath, as you exhale, visualize the balloon floating up and disappearing, taking with it all your worries and problems that you put into it. This is an excellent psychotechnique that is best done before bed, especially if problems are preventing you from sleeping.

SHICHKO'S METHOD OF SELF-SUGGESTION This psychotechnics was developed by Gennady Andreevich Shichko. He experimentally established that the word that a person writes with his hand before going to bed has a hundred times greater impact on the subconscious than the word seen, spoken or heard. Psychotechnique is performed as follows. Before going to bed, write the suggestion formula on a piece of paper with a pen (you can write it several times). You read it several times. Then go to bed and, reciting the suggestion formula, fall asleep.

Coming out of a trance state

It’s not so difficult to learn self-hypnosis on your own, but to get yourself out of it, without consequences for your own well-being. Relaxation techniques have been invented by various practitioners to enable the body to emerge from trance rested, alert, full of strength and energy. We need a setup that will allow us to get out of the state of hypnosis without any problems. For starters, it could be a timer set for a certain time. At his signal, the body and consciousness should immediately return to physical reality.

The technique of self-hypnosis can look intimidating when first mastered. Coming out of trance will not be as fast as you would like. The brain should wake up and work in standard mode.

Hypnotic sleep or deep trance requires time to recover. This usually takes up to 30 minutes.