Self-Hypnosis and Meditation
Meditation is an effective, time-tested, scientifically proven relaxation technique.
The practice of meditation goes back thousands of years, and was once considered to be a mystical practice of Tibetan monks in lands far, far away. In the 1960′s, it was rediscovered by New Agers.
Today, meditation is widely accepted by doctors in the Western world who have witnessed the scientific evidence first-hand. There are many different types of meditation, ranging from Zen and Buddhist to Taoist and Transcendental.
According to studies conducted at the University of Wisconsin at Madison, meditation has been shown to produce lasting beneficial changes in immune-system functions. People who meditated had 50 percent more electrical activity in the part of the brain associated with positive emotions and anxiety reduction.
Dr. Herbert Benson, research professor at Harvard University proved, over 30 years ago, that meditation has a very real effect on reducing stress and controlling the fight-or-flight response. Other positive effects are a slowed heartbeat and breathing, reduced oxygen consumption, and increased skin resistance. The results of his experiments are documented in his classic book, “The Relaxation Response.”
To be very clear, meditation is NOT a form of self-hypnosis, but they do offer many of the same benefits. Primarily, a decrease in:
- Stress and anxiety
- Tendency to worry
- Depression
- Dependency on drugs and alcohol
- Obsessive-compulsive behavior
- Fears and phobias
- Insomnia
And on and on…
Meditation and hypnosis share one common denominator…they both begin with focused breathing.
During meditation, when you focus on your breath, you clear your mind of all thoughts. Depending on the type of meditation, you may focus on one word, one “mantra,” one image, or on your breath itself.
During hypnosis, you focus on your breath, then clear your conscious mind so your subconscious mind is open to suggestions. You choose the specific type of therapeutic induction you want or need. It could be as simple as a relaxation technique, or as complicated as coping with sexual abuse.
Meditation is an easy, yet effective way to balance your mind and body. Many people claim that when they meditate, they awaken their spiritual selves. Of course, the experience is different for everyone.
Please allow yourself anywhere from 10 to 20 minutes for this basic meditation technique.
Find a quiet location where no one will disturb you. Sit comfortably in a chair or on the floor in one of these two positions:
Half-lotus: Place your right leg on your left thigh.
Full-lotus: Place your feet on opposite thighs. Just make sure you’re comfortable. If you’re on the floor, your weight should be distributed on three points: both of your knees on the ground with your derriere on a cushion. If you’re more comfortable in a chair, keep your knees apart about the width of your shoulders, feet firmly planted on the floor.
Take two deep, cleansing breaths. By now, you should be quite adept at this.
If you’re sitting correctly, as described, your breathing will flow naturally into your lower abdomen. Just keep breathing without being self-conscious of the type of breath you’re taking.
Your full attention should be on your breath. If your mind wanders,bring it back to your breath, again and again. Do this during the entire session. Try to remain as still as possible and don’t worry about thoughts that may pop into your mind. Become aware of these thoughts, then return your focus to your breath.
Try to stay in the moment. Don’t worry about what you need to do later or what you might have done earlier that day. Focus on the here and now.
When your time is up (set a timer, if possible), gently sway back and forth, then stretch your arms and legs. Do not stand up if your legs feel numb. We definitely don’t want you to fall. You will be in a very relaxed state, so make sure the circulation in your legs and feet is strong. If your limbs are tingling, do NOT get up.
If you can meditate every day, even for as little as 10 minutes, you will see a dramatic change in your emotions and health. You will feel calmer and better equipped to handle the struggles of daily life. You should sleep more soundly and awake more refreshed.
You will be rewarded with greater joy, peace, and harmony than you’ve ever experienced.
It is recommended that you start and end each day with meditation. The more you meditate, the easier it will become for you to do so. If you miss a day, you may feel uneasy and wonder what is missing from your life. If you make it a part of your daily routine, you will not only feel better about yourself, but you will actually start to look better. The worry lines will fade and you will exude a kind of joy and contentment that you’ve never felt before.
Meditation allows you to tap into your inner resources of joy and peace. You learn to become a “detached observer.” When something goes wrong during your day, you view it objectively, rather than personalizing it.
If you meditate on a consistent basis, you will not only gain a deep and profound insight into your thoughts and emotions, but you will have a greater understanding of the world around you and your place in it.
Where to go from here:
