home rss

Практическое руководство по самогипнозу (Melvin Powers, 1961)

Это краткий конспект. Оригинал можно почитать или послушать на английском.

Что такое само-гипноз

Самогипноз - это состояние повешенной внушаемости, которое позволяет некритически воспринимать идеи и действовать на их основании.

Hypnosis has been defined as a state of heightened suggestibility in which the subject is able to uncritically accept ideas for self-improvement and act on them appropriately.

Гипноз vs само-гипноз

Гипноз и само-гипноз по сути один и тот же процесс. Во время сеанса обычного гипноза гипнотизёр лишь позволяет пациенту достичь состояния само-гипноза.

When an individual puts himself into a state of hypnosis, it is known as self-hypnosis. In both cases, the subject has achieved a heightened state of suggestibility. Even in hetero-hypnosis, the subject really controls the response to suggestions. Actually, all hypnosis is really a matter of self-hypnosis. The subject enters into the hypnotic state when he is completely ready to do so. This may require from one to many attempts before it is achieved. Even if the subject insists that he wants to be hypnotized immediately, he may be resisting hypnosis unconsciously.

Сколько времени нужно для обучению само-гипнозу

Let me explain that most subjects need to be conditioned for hypnosis, and this conditioning is helped when the [14] subject practices certain conditioning exercises that I shall discuss in detail in chapter six, titled "How To Attain Self-Hypnosis." In my teaching, I have found that about one out of ten subjects responds to the first attempt at hypnosis. One cannot make a definite statement as to the length of time necessary to learn self-hypnosis, but it is my experience that this usually takes about one month. I have had subjects learn self-hypnosis in about 30 minutes, but I must also relate that I have worked with subjects for one year before they achieved it.

Основной принцип внушения - визуализация

Слов недостаточно, нужен 3D образ. Если в собственной жизни не было примера внушаемого поведения, можно "заимствовать" его у знакомых или знаменитых людей. Или можно собрать персонажа "по кусочкам".

There's an old Chinese proverb that states: "One picture is worth a thousand words." In conveying suggestions to the subconscious, we have found that picture images are more effective than the words that are implanted. For example, it isn't sufficient to say, "I will be confident." The words must be augmented by a picture of yourself as the confident person you want to be. If you say, "I can't visualize myself as a confident person because I have never been that way," you can "borrow" those personality traits that you want for yourself. Imagine yourself endowed with the characteristics of some confident person that you know. The qualities that you seek may even be borrowed from a famous person. If this isn't possible, make up a personality which is a composite of all the things you want to be.

Представляйте себя проживающим разные ситуации с нужным успешным поведением и внутренним ощущением. Подкрепляйте внушаемый образ словами.

See yourself walking, talking and carrying on activities. Keep fortifying this image with the mental suggestions that are needed. It won't be long before these mental impressions give rise to the confident [38] feelings that you seek. As you keep implanting these images, they will become a natural part of your conscious personality.

Этот же приём может быть использован для достижения гипнотического состояния. Представляйте себя легко и комфортно входящим в это состоянии.

Incidentally, the same procedure can be used in attaining the hypnotic state itself. You see yourself entering the state of hypnosis in your initial attempts. This, in turn, sets up a conditioned response and a favorable emotional reaction which is necessary.

Предварительное внушение

Я буду заниматься само-гипнозом 15 минут. К концу этого времени я открою мои глаза и вернусь в обычное состояние чувствуя себя великолепно, полностью пробуждённым, уверенным в себе, весёлым и оптимистичным. В момент когда я открою глаза, я буду чувствовать себя отдохнувшим и обновлённым. В случае любой внешней опасности, я буду способен немедленно вернуться в обычное состояние, буду полностью осознанным и способным действовать адекватно ситуации.

I shall work with self-hypnosis for 15 minutes. At the end of that time, I shall open my eyes and wake up feeling wonderfully well, wide awake, confident, cheerful and optimistic. The moment I open my eyes, I'll feel refreshed. In case of any outside danger, I'll be able to awaken immediately, be fully alert and act accordingly.

Так же поставьте будильник который предупредит вас об окончании сессии.

You will notice that these suggestions take into consideration the possibility of something happening of danger to the individual, such as fire, etc. These points arise in the minds of most individuals attempting self-hypnosis and are well taken. You could also set an alarm clock to awaken you at a designated time.

Самый простой и быстрый способ обучиться самогипнозу

Проще всего быть загипнотизированным кем-то и получить пост-гипнотическое внушение, что вы сможете легко ввести себя в гипнотическое состояние с помощью определённого стимула. Гипнотизёр не должен быть профессионалом, ему достаточно понимать азы гипноза, чтобы сделать это.

The easiest and quickest way to learn self-hypnosis is to be hypnotized and given a posthypnotic suggestion to the effect that you will be able to put yourself into the hypnotic state at a given stimulus whenever you desire to do so. The hypnotist need not be a professional. Anyone understanding the rudiments of hypnosis can do this.

Самостоятельный способ

Sit in an easy chair or recline on a sofa or bed. Next, choose a point of eye fixation on the ceiling, preferably a spot behind you which would normally cause eye fatigue or strain. Now, breathe very slowly and deeply. As you do this, repeat, aloud or mentally, the word "sleep" as you inhale and "deep sleep" as you exhale. Do this for several minutes in a very monotonous manner until such time as you find yourself getting drowsy. Next, suggest to yourself that your eyelids are becoming heavy and tired. The goal is to acquire eye closure using this method. You want to reach a state where it is uncomfortable to keep the eyes open. Once you get your eyes closing, seemingly of their own volition, you have reached the first step in achieving self-hypnosis.

Вы можете повторять себе следующие внушения:

You can repeat to yourself such suggestions as, "My eyelids are becoming very heavy and tired ... My eyes are becoming very watery ... My eyelids are blinking ... I just [51] want to close my eyes ... The moment I close my eyelids, I shall fall into a deep, sound, hypnotic sleep ... Even though in a deep state of hypnosis, I shall be aware of my surroundings and be able to direct posthypnotic suggestions to my subconscious mind."

Когда ваши веки действительно начнут тяжелеть или глаза начнут слезиться, нужно усиливать эти ощущения проговаривая их. Это называется "техника обратной связи" и помогает усилить уже существующее состояние.

When your eyelids actually become heavy or when your eyes actually begin to water, you intensify these feelings by repeating affirmative suggestions along these very lines. This is known as "the feed-back technique" and helps to reinforce the actual condition that exists. Proceeding in this way hastens the actual closing of the eyes and attainment of the hypnotic state, per se.

Один из лучших периодов для этой практики - лёжа в постели непосредственно перед ночным сном.

One of the best times to practice the technique just given is when you are falling asleep at night. The lights are out and you are lying in bed. Choose an imaginary spot above and behind your eye level so there is some strain on the eye muscles. Now begin giving yourself suggestions that your eyelids are becoming heavy, etc.

Когда вы достигните закрытия глаз, углубляйте гипнотическое состояние следующим внушением: "Считая до трёх, я погружаюсь всё глубже и глубже в гипнотическое состояние. Считая до трёх я всё больше и больше расслабляюсь. Считая до трёх я всё глубже погружаюсь в гипнотический сон". Повторяйте это внушение много раз пытаясь действительно почувствовать сонливость, лёгкость, расслабление.

Once you have achieved eye closure, deepen the hypnotic state by the following suggestions: "As I count to three, I shall go deeper and deeper into a profound, hypnotic state. As I count to three, I shall find myself becoming more and more relaxed. As I count to three, I shall fall into a deep, hypnotic sleep." You repeat these suggestions many times, actually trying on a conscious level to feel sleepier, more relaxed, more at ease. In doing this, you take on the characteristics of a deeply hypnotized subject.

Во время начальных попыток вы будете пытаться создать условный рефлекс на счёт до 3-х, который впоследствии будет вызывать у вас закрытие глаз и погружение в гипнотическое состояние. В итоге вы должны мгновенно реагировать на счёт до 3-х (или другой выбранный вами триггер).

In your initial attempts, you will be trying to establish a conditioned response to the count of three which will subsequently cause your eyes to close and put you under hypnosis. Eventually, you should react instantly to the count of three or any other cue you may use to trigger the response. The key words or stimulus become associated with the action that you seek. Through repetition, just thinking about the stimulus can bring on the response.

Даже если вы не уверены, находитесь ли вы в состоянии гипноза, дайте себе пост-гипнотическое внушение: "Во время следующей сессии самогипноза, после 5-ти минутного расслабления, я досчитаю до трёх и погружусь в более глубокий и крепкий гипнотический сон."

You are still to give yourself the posthypnotic suggestion that the next time you attempt to hypnotize yourself you will fall into a deeper and sounder state after you have relaxed for about five minutes and counted to three.

При каждой попытке само-гипноза визуализируйте себя входящим в гипнотическое состояние. Когда вы углубите состояние, начинайте вызуализацию себя таким каким вы хотите быть. Делайте это, даже если вы не уверены, что находитесь под гипнозом.

During every attempt to achieve self-hypnosis, you attempt to visualize yourself going into the hypnotic state. Once you have deepened the state, you begin the process of visualizing yourself exactly the way you want to be. You may experience difficulty at first, but as you keep at it, you will be able to picture yourself the way you want. You use the visual-imagery technique whether you think you are under hypnosis or not. These images become clear as you constantly hammer home these suggestions. This is the exact procedure necessary, and you needn't complicate it.

20.01.2016 , Pai, Thailand