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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 March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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