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7-Step Self-Hypnosis to Boost Self-Esteem

7-Step Self-Hypnosis to Boost Self-Esteem

I grew up with low self-esteem and often encountered feelings of rejection. Many years of therapies and workshops transformed me into a self-actualized person. I’ve gained the courage and basic sense of self-worth to profit from living an adventuresome lifestyle in different cultures.

Ten percent of Americans suffer from depression, with an increase of twenty percent per year . Usually depression can be linked to a lack of self-worth, or self-esteem. This is partly because we live in a very competitive and fast-paced society where priority is not given to taking time for oneself for self-examination or personal growth. It’s easier to be how others want us rather than be ourselves. A very effective way of dealing with subconscious material is hypnosis.

What is hypnosis?

Most of us would think of nightclub acts. But you can easily and safely do this yourself (self-hypnosis) to eliminate negative beliefs and behaviors and substitute positive ones – to boost self-esteem. Hypnosis is a heightened state of receptivity, suggestibility, responsiveness, openness, to thoughts, sensations, or actions, in which the end result is to acquire automatic positive responses.

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You are almost always in a hypnotic state (trance, hypnagogic state) but it’s especially noticeable when falling asleep and upon awakening. Notice how effective TV commercials are and you will get an idea of how suggestibility works. Or how the media in general influence public thought and action.

During hypnosis, your brain switches from the normal thinking/sensory-motor state of beta frequency (12-20 Hz), to the lower frequency alpha (8-12 Hz), which is more relaxed, aware, and expanded – where creativity and ideas emanate – a state of peace and well-being. This is the bridge to long forgotten memories, and the state in which your subconscious mind is open to accepting new programming.

You will recognize this state by any of the following bodily sensations tingling fingertips, numbness or limb distortion, light feeling of floating away from your body, heavy like sinking, energy moving through the body, emotions heightened, fluttering eyelids, salvation increases or decreases and tiredness (but you do not fall asleep).

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Here is a step-by-step approach to using hypnosis:

1. Generate a goal/intention.

For example, one aspect of how you’d like your life to be, loving yourself and with a high level of self-confidence.

2. Formulate a statement with these characteristics:

Simple and easy to understand, can be repeated in 5 seconds or less and uses vivid images that are always positive, believable and specific. One way to do this is to recognize a limiting belief. “I am too fat and so no one likes me.” You might examine situations when this seems to be true and how often. Are there any cases where this isn’t true? Next flip this into a positive statement: “I feel fine in my body and people like me.” Hold onto this statement.

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3. Sitting or lying in a comfortable position, breathe gently:

From your belly, counting to 7 during the inhalation, hold for a count of 2, and then exhaling while counting to 11. Hold for 2 counts, then repeat 3 times. You will find that this becomes automatic.

4. Go deeper by visualizing the breath traveling through and relaxing each of 10 body parts.

Spend about 10 seconds on each in the order given: begin at the head, and then proceed to neck, shoulders, arms, hands, chest, stomach, buttocks, legs and feet.

5. Now bring in your goal.

Say it, visualize it, experience it as if it were really happening.

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6. Visualize it as if you already attained the goal.

Especially notice any feelings. If they are negative or limiting, gently let them go. Stay with this as long as it feels comfortable.

7. Feel gratitude.

Spend 15-20 sec. or more feeling thankful for having attained your positive goal. How well this works depends on how real you can make your intention statement seem, being present as if the desired intention was happening in the here and now. This is how Native American shamans do rainmaking. After going to a high energy place and doing appropriate rituals to contact the Great Spirit, they can actually feel the rain and give thanks to Spirit.

Remember that emotions are the fuel sending the subconscious into action. Be in touch with them and you will have success. In any case you should become very relaxed and free of tensions and stress. Give this a try!

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Last Updated on June 13, 2019

5 Fixes For Common Sleep Issues All Couples Deal With

5 Fixes For Common Sleep Issues All Couples Deal With

Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

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1. Use a bigger mattress to sleep through movement

It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

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2. Communicate about scheduling conflicts

If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

3. Don’t bring your technology to bed

If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

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4. White noise and changing positions can silence snoring

A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

5. Use two blankets if one’s a blanket hog

If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

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Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

Featured photo credit: Becca Tapert via unsplash.com

Reference

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