Table of Contents
Foreword ix
Acknowledgments xi
Introduction: Are You Stuck In A Rut? 1
The Explanation Lies in Your Neurology 2
Why Self-Hypnosis? 4
The Better Question 5
Part I What You Need to Know Before You Start Self-Hypnosis 7
Chapter 1 Hypnosis: Where Did it Come From? 11
Erickson and Elman 12
Hypnosis and Hypnotherapy Today 14
Chapter 2 What is Hypnosis Exactly? 17
What is Trance? 18
Levels of Trance 19
The Unconscious Mind 21
Hypnosis and the Brain 22
When Hypnosis Doesn't Work 23
Hypnotizability: Do You Have It? 25
Mapping the Mind 27
Chapter 3 An Overview of NLP 29
What is Neuro-Linguistic Programming? 29
NLP is Process-Oriented 31
Four Reasons Why NLP is Useful in Behavioral Change 32
The Power of Intention 38
Chapter 4 Mind Magic: Affirmation and Visualization 39
The Art of Affirmation and Autosuggestion 39
The Magic of Visualization 42
Five Types of Visualization 42
Put Affirmations and Visualization to Work in Self-Hypnosis 50
Chapter 5 Inducing and Deepening Trance 53
General Considerations for Self-Hypnosis 54
Induction: Accessing Trance 55
Deepening Your Trance 65
Trance-Work 65
Reorientation: Coming Out of Trance 66
Recording Your Own Self-Hypnosis Sessions 67
Commercial Hypnosis Recordings 68
Working with a Professional Hypnotherapist 69
Now You have the Basics 70
Part II Practical Applications in Self-Hypnosis 71
Self-Hypnosis: A Resourceful Self-image 74
A Word about Personal Ecology 75
Chapter 6 Eliminate Unwanted Habits and Addictions 77
Assess Your Level of Readiness 79
Develop New Habits to Replace Old Ones 81
Self-Hypnosis: NLP Six-Step Refraining 82
Self-Hypnosis: Meta-NO/Meta-YES 84
Use Your Imagination 87
Chapter 7 Yes, You Can Stop Smoking! 89
Prepare to Stop Smoking 91
Self-Hypnosis: See Yourself Smoke-Free! 92
Preventing Relapse 94
Chapter 8 Achieve Your Ideal Weight 97
Get Smart about HGI Foods 98
Tips for Sensible Eating 100
Self-Hypnosis: Sensible Eating 101
Self-Hypnosis: The NLP Slender Eating Strategy 102
Change Your Thoughts about Food 104
Chapter 9 Quality Sleep 105
Tips for A Good Night's Sleep 106
Self-Hypnosis: Restful, Restorative Sleep 108
Adequate Sleep Offers Many Advantages 109
Chapter 10 Start Exercising! 111
The Benefits of Exercise 111
Tips for Starting an Exercise Routine 113
Self-Hypnosis: Get Motivated with the NLP New Behavior Generator 115
Consider Additional Options for Exercise as You Age 118
Chapter 11 Maximize Your Motivation! 119
Tips to Maximize Motivation 119
Transform Failure into Feedback 122
Self-Hypnosis: A Conversation with Your "Future Self" 123
Self-hypnosis: Visualize Your Outcome with the "Miracle Question" 124
Self-Hypnosis: Learn from a Role Model with "Deep Trance Identification" 126
What is Your Motivation Strategy? 127
Chapter 12 Stop Procrastinating Once and for All! 129
Ten Common Reasons for Procrastination: What to do about Them 130
Self-Hypnosis: The NLP Godiva Chocolate Pattern 134
Self-Hypnosis: Get into Action with the Mind-to-Muscle Pattern 135
What Do You Deserve? 137
Chapter 13 Improve Your Performance 139
Tips for Abolishing Performance Anxiety 139
Self-Hypnosis: Access Optimum Confidence with the NLP Circle of Excellence 141
Self-Hypnosis: Achieve Your Personal Best in Sports 144
Self-Hypnosis: Recover Quickly from Mistakes 146
Self-Hypnosis: NLP Responding Resourcefully to Criticism Pattern 149
The NLP Success Formula 152
Chapter 14 Pass Your Polygraph Exam 153
What You Need to Know about the Polygraph 154
Self-Hypnosis: Pass Your Polygraph Exam Feeling Calm and Detached 156
Chapter 15 Give Your Self-Esteem a Lift! 159
Toxic Shame Creates Low Self-Esteem 160
A Philosophy of Loving Who You Are 160
Tips for Improving Your Self-Esteem 163
Self-Hypnosis: Increase Your Self-Esteem 166
Self-Hypnosis: Change a Limiting Belief about Yourself 169
Self-Hypnosis: See Yourself through the Eyes of Love 172
The Meaning of Self-Esteem 173
Chapter 16 Manage Your Emotions for Equanimity and Resilience 175
Tips for Stress Management: Improve Your Coping Skills 176
Get Past Anxiety-Producing Thoughts and Negative Inner Dialog 184
Self-Hypnosis: Stress Management with NLP - Anchor a New Response 186
Self-Hypnosis: Get Unstuck with the NLP Drop Down and Through Pattern 188
Self-Hypnosis: Banish Pear and Anxiety with a Protective Shield 189
Self-Hypnosis: Resolve Internal Conflict with the NLP Visual Integration Pattern 191
The Misguided Need for Control 194
Chapter 17 Pain Management and Relief 197
Hypnosis and Pain 198
Self-Hypnosis: Deep Relaxation 199
Self-Hypnosis: Imagery for Pain Reduction 200
Self-Hypnosis: Hypnotic Analgesia 202
Self-Hypnosis: Change the Submodalrties of Pain 203
Self-Hypnosis: Comfort Transfer 206
The Six D's of Pain Management 206
Chapter 18 Preparing for Surgery or Medical Procedures 209
Talk to Your Medical Team about the Value of Hypnosis 210
Self-Hypnosis: Preparation for Surgery 211
Self-Hypnosis: A Healing Visualization 213
Chapter 19 Heal Emotional Hurts Connected with the Past 217
A Brief History of NLP and Time Lines 217
Charting Your Time Line 219
Precautions about Working with Hurtful Memories 220
Self-Hypnosis: Healing a Memory - Variation 1 221
Self-Hypnosis: Healing a Memory - Variation 2 223
Self-Hypnosis: Bring a Resource Forward in Time 226
Another Way of Thinking about Trauma 229
Chapter 20 Access Your Intuitive Wisdom 231
Tips for Success with Intuition 231
Self-Hypnosis: Intuitive Guidance Method 1 - Message in a Memory 233
Self-Hypnosis: Intuitive Guidance Method 2 ? Consult a Wisdom Figure 233
Self-Hypnosis: Intuitive Guidance Method 3 ? Interpret a Dream 235
Moments of Inspiration 236
Chapter 21 Define Your Life Purpose 239
Traveling the Mythic Hero's Journey 241
Self-Hypnosis: What is Your Soul Dream? 243
Self-Hypnosis: Confront a Challenge with Spiritual Companions 245
Self-Hypnosis: Align with Your Intention or Purpose 246
The Premises of the Hero's Journey 247
Afterword 249
Endnotes 251
References 259
Index 267
