Relax with this Simple, Powerful, Rapid Self Hypnosis Sequence

 Disclaimer. Only use in a safe place, not when driving or operating anything that requires your full attention.

………………………………………………………………………………………………………………………

Having an easy and quick way to relax, whether in bed or during the day, is invaluable for our physical and mental health. This sequence is designed to help anyone relax the body and allow the mind to follow.  Self Hypnosis

You can use it to get into a positive creative state and give yourself affirmations, or just enjoy a calm relaxing state for however long you want.

To begin find a comfortable place sitting or lying down and take a few moments to settle yourself.

Close your eyes

Start by quietly paying attention to your breathing for a few moments. Then begin relaxing the body in the order below or in any way that suits you.

I put it together in this order so each group of two has a connection with each other and with the next group.

You may like to run through the order in your head a few times to become familiar with it.

Hands and Feet

Toes and Fingers

Forearms and Lower legs 

Head and Shoulders

Chest and Heart

Abdomen and Hips

Then with each group, saying to yourself simple phrases such as:

My hands and feet “are relaxing”

My hands and feet “are feeling heavy”

My body is “enjoying this sense of relaxation”

My fingers and toes are “warmer and warmer”

My head and shoulders are feeling “heavier and heavier”

I am feeling more “comfortable and relaxed”

My chest “moves comfortably and easily with each breath”

My heart is “relaxing and beating comfortably”

It is safe for me to “let go completely”

OR     you can just use the word “Relax” each time

Continue with your phrases and repeat each sequence as many times as you like with whatever variations feel comfortable for you.  You can use the example phrases or make up your own relaxing phrases as you go along.

When you feel comfortably relaxed you can just continue to enjoy how you feel or use some appropriate positive affirmations for your creative mind to work on.

You can do this in bed to help get to sleep either on your back or on your side. I also like to use it to  practise lying still. Being able to lie quietly if you have trouble sleeping will help a lot and if you feel you want to move it is a good idea to do so slowly. The brain is constantly wanting to be “on the move” but that doesn’t help us when we want to relax.

Then you can either continue into sleep or when you are ready give yourself the signal “My eyes are opening and I return to full conscious waking awareness”.

Open your eyes, wide awake.

I hope you enjoy this and do contact me if you would like to know more about my work.

 

 rogerfoxwell.therapy@gmail.com    www.rogerfoxwell.co.uk

 

Do you struggle with imposter syndrome?

Imposter Syndrome

How Hypnotherapy can help imposter syndrome

Although the term imposter syndrome sounds like the title of a Netflix movie it certainly does not bring anything like that to mind if you are someone that suffers with it.

Imposter syndrome is a state of mind where people don’t believe that the talents and abilities they have are real, that they are a fraud and will get caught out sooner or later. However skilled they are at their job, however high their celebrity status they feel that they are an imposter who will soon be exposed for the inadequacy of their knowledge and abilities. This is a psychological phenomenon that has no grounding in the reality. In fact we all know of people who may be totally unaware of the inadequacy of their skills yet have no idea that this is the case.

High profile personalities such as Kate Winslett, Lady Gaga and Michelle Obama have all admitted to suffering from imposter syndrome and I have worked with very successful business people who, however far up the ladder they may climb always have the feeling that they will be “found out”.

Low self esteem and high anxiety are just two of the symptoms and we all know how uncomfortable it must be to live with those feelings following one around all day.

However it is not necessarily a difficult issue to release with the right treatment. As I often say telling ourselves to “feel good”, “snap out of it” really doesn’t work since our cognitive mind won’t readily accept the message. Using the unconscious creative mind is much simpler and very effective.

What are the best ways to engage the unconscious mind? Hypnotherapy and Emotional Freedom Technique are two of the best tools I know to help release messages that have been lodged in our psyche and seem to be immune to whatever we throw at them. Since these thoughts were seeded in the mind unconsciously it makes sense to use the unconscious to “unseed” them.

Hypnosis helps quieten the conscious allowing it to step aside and let the mind create the new scenarios and feelings that we would like to experience and deserve. EFT can rapidly put us into “free association” where we can channel and get in touch with the true feelings of self esteem and worth that we deserve. No need for 5 years on the psychiatrist’s couch when this can successfully be turned around in two or three sessions.

Can Hypnotherapy, EFT and EMDR help the yips?

Hypnotherapy EFT

In 2016, winner of 4 Majors and 300 top ten finishes,world famous golfer Ernie Els took six putts to get the ball in the hole at the Masters.

What was his problem? He had a bout of the Yips.

The yips is a golfing term that is usually but not always part of a putting problem whereby any golfer, pro or amateur can have the profoundly disturbing experience of finding the putter being “unconsciously wrenched from it’s intended path” and colliding with the ball in a completely different direction to the one intended.

However it’s not just golfers who can suffer from this experience but snooker players, musicians, darts and bowls players are just a few of the professionals and amateurs who can suddenly find all the delicately honed practice they have done becoming completely unstuck when they attempt to execute that important movement they have been practicing for a lifetime.

Scottish golfer Tommy Armour described the yips as “a brain spasm that impairs the short game” although once a player starts to experience this it is not unusual for it to take root in other parts of their game as well. Even Tiger Woods went through a rough patch with what appeared to be this issue with his short game chipping at one time.So what is going on? Well there are various theories and all I think, have some truth in them.

1/ The brain in effect sends a contradictory message to the body like a “short” across an electrical connection.

2/ That it is caused by anxiety.

3/ It is a form of “Focal Dystonia” a neurological condition that causes involuntary muscular contractions.

As a hypnotherapist it is important for me to look at all the possible reasons and circumstances that are causing the issue but at the end of the day everyone is different. Working on the yips with golfers, bowlers, rifle competitors and snooker players etc. my aim is to find each individual’s unique problem whether a misfire in the “electrical system”, a lack of confidence and/or the remnants of some past experience that has lodged itself in the nervous system. And even all three.

Using a powerful range of trance based tools such as Hypnosis, Emotional Freedom Technique, NLP and EMDR, has given me marvelous and empowering tools that have helped so many clients find the way forward with this issue while still fine tuning this work to an individual’s internal thinking and experience of themselves. And that’s when the changes take place. If you would like to know more please visit my website rogerfoxwell.co.uk Sessions are available online, by phone, and at my office in Glasgow, Scotland