Help Yourself Cut Down On Stress And Build Confidence With SELF HYPNOSIS Learn To Control Stress Before It Controls You John G. Bohn Modern Hypnotist P.O. Box 255, Daylesford VIC 3460. This booklet is an introduction to the methods that can be employed to reduce stress and build confidence. After reading this book, try the methods and see for yourself how effective these are, then decide if you need to take the next step in self improvement. Make an appointment to see me. Foreword Improve your Health and Outlook and Cut Down on Stress by Self Hypnosis I work in the field of Hypnotherapy, my earlier profession being Pharmacy. I like to take a broad view about the subject of health and well-being and hope that given time, both orthodox and non-orthodox treatments will work together, side by side, to help people. There is much more evidence of this now happening than was the case when my interest began about 25 years ago. This may seen a sideway, or more radical view but it's the way I feel. I believe people should know of the options available to them and have easy access to the types of treatments available and be allowed to make their own decisions without undue force (or duress). I have a graduate diploma from the International Academy of Nutrition and Australian Academy of Hypnotic Science Fellowship having studied many subjects including Psychology, Counselling and Communication, Sexology, Psychophysics, plus Clinical Hypnosis and Regression. My main interests are in the field of Hypnotherapy and Psych-Nutrition (mind and body connection), as you know mind affect body, body affects mind. In 1998 I completed a course in Los Angeles on Advanced Therapies and am now registered by the American Council of Hypnotic examiners. Our Immune System is very important, as are out attitudes of mind and thinking processes for our health, energy and longevity. Our current thoughts are really creating our future - right now this is happening to you. I'm interested in the biopsychosocial model of clinical practice. It refers to an approach first described by Dr. George Engel, which encompasses taking into account the biological, psychological and social influences on a person who presents with a symptom of illness. This approach simply puts into words the ideal and correct form of clinical practice, as it encompasses the whole person and can be obtained. I have endeavoured to help people by applicable suggestions and by believing there is no Mandate on Knowledge. For 7 years I presented a weekly program on health on Radio (FM 89.5), involving Interviewing Health Practitioners of all types to present their subjects for public airing, including my own views and knowledge. In recent years more and more clients have presented with emotional, addictive and personal problems rather than health concerns. I incorporate the principles mind, thought and consciousness into therapy which I've studied in depth via P.O.M. (Psychology of Mind Foundation). There is a way I found of incorporating these principles into waking hypnosis, hypnosis or in ordinary communication. Introduction I remember going to an alternate-style Health Fair in Canberra about 20 years ago well before these functions were a common occurrence. There was a peaceful demonstration of sceptics out in front. The Canberra Times reported on this event rather favourably and said "At least 80% of the Therapists exhibiting could relieve or fix a headache in a few minutes". This I believe to be true, more so nowadays with so much available knowledge unless the headache has an organic cause. The simple tension headache for which many people resort to tablets is better looked at naturally for relief. Without knowledge of the cause of a problem there is, less chance of a recovery and it's important to investigate the causes of pain and anxiety. The sufferer is really feeling the effects. It may come as a surprise to readers when they find their pain, always believed to be purely physical is, in all probability, largely due to emotional tension. It is this tension that I'm requesting you look into and begin to practice at least one of the methods outlined herein. The object of this text is to give some idea of relationship of the mind to the body - they are not separate identities and both work in unison ("The Whole Person" view). In other words to be more 'whole' rather than functioning in a fragmented way. The aim of this book and the corresponding tape "Inner Guidance" is to offer at least some help and guidance towards understanding, as simple as possible, what stress really is and how to recognise and deal with it. It is one subject where practicality, i.e. actually doing something, with least effort, uncritically, and non judgmentally, using suggestion and affirmations is the way to go (rather than a lot of theory), in my opinion. In my opinion the utter simplicity of the way the mind works is not well understood generally by both health professionals and the public at large, despite rather "too much" in the way of media articles or books, journals and "pop" psychology. In my courses and with clients I aim for people to find "The simplest method that works for them". HYPNOTHERAPY - What Is It? I like to describe it as quick, simple, and it works. Is the easiest way of allowing your mind to relearn quickly. In recent years the science of hypnosis has become mainstream and at least one university in Australia is considering a course. It is neither mystical nor magical and in itself quite simple to accomplish in a somewhat effortless way, most people report it to be an enjoyable experience. I believe all people are capable of being in this altered state of mind, which often happens quite naturally. Have you not had a daydream-like drifting feeling just prior to sleep or when you wake up? Yes I do, and most times I don't want to leave that state upon waking up, and get out of bed. In the hypnotic state you are in control, not the therapist, no one can make you do anything against your will. However, if you are motivated for change and have that expectation and will and want it to happen - then it will be so. Naturally I welcome that client who is ready to make a commitment and take responsibility rather than someone who is just in a complaining mode or in an inquiry stage, not yet ready for therapy. You will experience modern hypnosis as gentle and fun. You will not actually be asleep even though you will be experiencing things in a relaxed way, and because you are so relaxed, you'll be able to take in your new learnings easily and safely. Modern hypnosis is based on new understanding of the incredible ability of our mind to learn and relearn what you can do and what you can achieve. The incredible ability of your mind to recognise the opportunities available to you in our rich and complex world. All hypnosis is self-hypnosis - the therapist is a facilitator. Basically hypnosis is a way of accessing your subconscious in a relaxed state and then your are receptive to positive ego-strengthening messages for motivation, self esteem or future direction (Affirmations). My new name for the subconscious is the inner conscious mind. Regression is only used if absolutely necessary to find the original sensitising event. By accessing the inner conscious it usually prevents the talk therapy going round in circles. Many people are reticent by holding back from this very useful therapy, and also not often referred on by the medical profession. There are so many applications and I often wonder why it is not a first choice for many afflictions, emotional and personal problems rather than a last resort. There are at least 120 reasons documented where hypnosis could be effective but many people do not know this. What is so difficult usually for people to comprehend is that the imagination (visualisation) is much stronger than the will power. My main areas of specialisation are in the emotional, feeling and fears, phobias and addictive behaviour fields and self esteem is boosted with all my therapy. Also deep trance for surgical and dental procedures and preparing for child birth where chemical anaesthesia intervention can be reduced or eliminated. It is rather unfortunate that for most of this century hypnosis has been popularised on the stage and made somewhat dramatic, and yet downgraded as a therapy. It's possibly the most useful and beneficial tool of all in the right hands. It is not difficult to get someone into trance the important thing it what the therapist does from there. There have been many misconceptions I've heard. One thing often said is that it's one profession where the older the therapist gets the better he or she gets. INTRODUCTION TO CLINICAL HYPNOTHERAPY An attempt to answer some of the many questions regarding clinical hypnosis and to outline how hypnosis may help you. The techniques and principles of hypnosis have been used to benefit mankind for many years. When hypnosis is stripped of the misunderstandings and erroneous ideas which surround it, it can be seen for what is really is - a normal, natural healthy state of mind and one which virtually anyone can achieve with the correct guidance. How can Hypnosis Help? Hypnotherapy has been a great help in overcoming many problems including smoking, over eating, nail biting, bed wetting, insomnia, phobias, tension headaches and migraine, self confidence, study and examination nerves, pain control, stress and tension as well as other anxiety induced conditions. There is no single form of treatment which can be used successfully in all conditions and hypnotherapy is no exception to the rule, but it can be applied with success to a wide variety of problems either as the primary therapy or as a valuable adjunct to a more appropriate form of treatment. Can anyone be Hypnotised? Virtually anyone can be hypnotised - some more easily than others. Improvement comes with practice and someone who starts slowly can often become a better subject than a fast starter. All that is needed is a desire to co-operate with the hypnotherapist; you cannot be hypnotised against your will. Is a Doctor's Referral needed to see a Hypnotherapist? A referral is not necessary. Often your hypnotherapist will work with your Doctor because many problems can best be overcome by a joint effort. You, as a client makes the decision. Where can I find a qualified Hypnotherapist? Members of the Australian Society of Clinical Hypnotherapists are fully qualified in the effective use of hypnosis for therapeutic purposes and each member is sworn to uphold the high ethical standards of the Society. What is Hypnosis? Hypnosis is a state of deep relaxation which is natural and safe. It is a state of mind between waking and sleeping where a person is conscious, aware of physical sensations and surroundings and yet much more receptive to therapeutic suggestions than he or she normally would be. It is a state of mind in which many problems and conditions may be explored and treated. Therapy success depends on the teamwork between the patient and the therapist. What does it feel like? Sensations of hypnosis vary from patient to patient. It is usual to experience mild drowsiness together with pleasant feelings of comfort and well being, being in fact, totally relaxed. People in hypnosis are conscious and able to hear the hypnotherapist's voice, remaining at all times in control of themselves. They will not do or say anything that they would not elect to do of their own choice. How safe is Hypnosis? It is a natural and beneficial experience that is free from drugs. People can arouse themselves at any time they wish. The hypnotic state is maintained by mutual co-operation between the patient and the hypnotherapist. IS THERE SOME OLD HABIT YOU WOULD LIKE TO LOSE? * Over eating * Smoking * Biting fingernails * Drinking too much ARE THERE ANY NEGATIVE BELIEFS ABOUT YOURSELF YOU WANT TO GIVE UP? * I can't exercise or diet * I'm never going to succeed * I can't improve * It's too scary meeting new people * I can't address a group of people without freezing * I'm not likeable * I can't sleep or relax without a pill * I fear facing the dentist or surgical procedures THERE IS NO SUCH THING AS A BORN WORRIER DO YOU REALISE ? All the habits you have and all the negative beliefs you hold are something you have learned and not something you are. You have a mind which is capable of quickly and easily relearning. MODERN HYPNOSIS Supports you in being who you are, fully and completely. All of us put a lid on our ability and capacity to some extent as we are growing up. Modern hypnosis lets you lift the lid on your achievement capacity and your satisfaction potential at a rate you decide, gently and with plenty of support from John Bohn. To help you make your life fulfilling NOW. Experience your own modern hypnosis capacity so you can assess for yourself the tangible benefit available to you by discarding out-moded and obsolete habits and behaviour and thoughts which are holding you back. Experience the helping hand you can give yourself by working together with John Bohn, a modern professional, friendly hypnotist. Design for yourself the outcomes you want to achieve and decide the new learnings you want to take in, to improve your life !! NOW !! By visiting John allow yourself to experience your own amazing learning and relearning capacity. S T R E S S Let's Define Stress This single word is rather confusingly meant to refer to a number of conditions. We are really referring to STRESS or sources of stress which may produce unpleasant situations and human responses. At other times we may refer to stress reactions; what happens inside us in response to "Stressors", which are often unwanted and recurring thoughts, feelings etc. In other words, "stress" is a process rather than a simple thing. It is a special kind of transaction between the coping skills of the individual and the demands of his/her environment. Causes of Stress and the Body's Response Not all stress is bad, it is really part of being alive. We call good stress "EUSTRESS". We perform better if under moderate stress. Boredom and purposelessness are enemies of our modern civilisation and are as stressful as conditions the high powered executive may have to cope with. The problem is universal and not confined to the business executive as often these people can learn to delegate responsibility and many have developed measures to overcome problems as they arise. Bad stress is called DYSTRESS. There are a multitude of causes of Dystress - an overload. Physical strain - extreme heat/cold, overwork, malnutrition, injuries, drugs and chemicals. Emotional strain - hate, fear, anger, frustration, grief, jealousy. Your body can store emotional toxins as well as physical toxins - we have to learn to let the emotions relax. Sometimes the cause is simply a poor self-image or even hypoglycemia (low blood sugar) or it could be food intolerances. There are some physical causes - it does not have to be all in the mind. What Happens in the Body, in Response to Stress Body chemical activity releases both adrenalin and nor-adrenalin into the blood stream - the pulse goes up, blood pressure soars and a flow of sugar and fatty acids is released to fuel muscular activity, but of course, the body does not engage in any muscular activity. The fatty acids will not be burnt up and may deposit on the walls of the blood vessels with the eventual risk of a coronary. There can be a marked effect on digestion - the digestive organs can be over or under inhibited. The result is often indigestion or constipation. Some people stop eating, others eat too much, or eat the wrong foods. It is only when stress is out of control that there is a problem. It's time to listen to what your body is saying and make it easier to function well. It is necessary to eat foods that are easily digested under these circumstances. The Human Body Can Stand A Lot At this stage cortisol is released to help the body cope, but at the same time has an inhibitory effect on the body's immune system, hence the "run down" person can be liable to infections and sickness generally. People may seek treatment by either medical or psychological methods if coping and natural methods have not been successful. As a by-product of relaxation, the cholesterol level in the blood seems to drop in response to constant practice (by doing a mental exercise that is suitable for you). It is estimated that 75-90% of all illness is Stress Related Continued anxiety exhausts the adrenal glands and depletes the body of B & C vitamins. Removal of the cause of anxiety is important. The use of a supplement with B vitamins, along with eating wisely, plus additional amino acids and minerals, is an old remedy and still holds true before the body gets to an exhaustion stage. Nutrition, or rather sensible eating, comes into my courses. Most people recover, or are treated, before the exhaustion or proverbial "nervous breakdown" stage is reached. When You Relax A number of changes occur:- 1. The mind becomes more tranquil. 2. Excess hormone production decreases - less excitement in the body. 3. Breathing rate decreases - less oxygen needed for the body. 4. Heart rate decreases and blood pressure drops. 5. Perspiration level decreases markedly. 6. Muscles relax and become loose. Suggested Remedies Four rules of de-stressing:- 1. Forgive yourself 2. Forgive others 3. Don't compare yourself with others. We are all unique in our talents. There is really no competition with any other person. 4. Look for the good in yourself. If you make a mistake (which everyone does) don't dwell on it. In other words, don't give energy to bad thoughts. Be your own best friend. Important Remedial Exercises Factors causing tensions have to be dealt with in a different way by new thought patterns. It means sometimes learning to alter your own "self-talk" to more positive thoughts, with appropriate time-out for yourself, plus exercise and recreation, hobbies etc. Regular aerobic exercise at any age, is important as it strengthens heart and lungs which carry the burden of stressful experiences. If older, a check up from the doctor first, if you haven't regularly exercised. Brisk walking is generally regarded as the best physical exercise for health (half an hour, 3 - 4 times weekly) and just leisurely walking is good stress therapy. When people do long, continual and strenuous exercise, it's for more than just plain fitness and the health motives could be questionable in the long term, and the immune system sometimes suffers from the continual pounding. Affirmations are brief positive messages that can help to change attitudes. They must be realistic and not demanding and presented to the inner conscious mind in a relaxed way, and never forced. In other words, learning to deal with damaging thoughts in another way with the use of a good positive thought to replace the unwanted one. Reducing demanding and upsetting behaviour from others can also change your stressors; this can be achieved by becoming more assertive with techniques that can be learned. Many people teach assertiveness these days. You can learn to be assertive naturally, just like control of stress can benefit you for life. Please don't be aggressively assertive. Affirmations Affirmations are stated as simply as possible in the present tense using the words "I am". Don'ts use the words "I will" or "I'm going to" or the word "not" in your affirmations. The word "not" tends to negate, and the other words are for the future but we are concerned only with the now. In other words, we are not in the business of New Year resolutions. As simple as a 10 year old would understand, you must give yourself a reason for an affirmation and want it to become your belief in 21 days. Be patient, remain confident. How To Carry Out Affirmations 1. A small card carrying positive messages. Look at this card often, but don't force anything just glance only at it. 2. Listen to a relaxation tape, the type that appeals, with positive messages towards the end - or your own positive measures inserted at the end of a professional relaxation tape. The Tape I've produced "Inner Guidance" is ideal for this purpose. 3. Present simple ideas to the mind just before sleep. The sub-conscious becomes used to the new thought in about three weeks (new thought is to assist in replacing the worrying thought). Do not in any way "force" the idea or new thought. 4. Imagine or "image in" a solution in the meditative process - creative visualization. You actually see yourself doing and achieving your desire, and imagination is stronger than the will. This is often better and less demanding than reciting a mantra or a lengthy imagery passage, but whatever suits you is best for you. Would you please write down - "The simplest method that works for me is what I want", and refer to this often and you will find it will happen. Examples of Affirmations A good example of an affirmation is:- "I am a self confident winner working towards my goal" or "I am responsible to my goal and working towards it each and every day" Be aware of damaging self-talk and learn to change from negative damaging to positive constructive with the learning you are now receiving. Relaxation and Relaxed Breathing and Meditation (in brief) If any one has done any of the following, do you notice any similarity? Yoga, Meditation, Re-birthing, Hypnosis, Transcendental Medication. I believe the mind only works in one way - SIMPLY. It does not work differently for each one. Yes, they all follow a similar path but under different names. They all aim for the same goal, that is a calm, satisfied contented person, able to obtain self mastery and keep life in order. The relaxation produced allows the parasympathetic to "turn on" and gives the sympathetic nervous system a good earned rest for a short time. It helps to make people feel freer in themselves. Happiness is loving and approving of yourself - being your own best friend. The way to "Be Happy" is just that - a good, true self image and corresponding attitude. Also you see the enjoyment and fun in everything you do - not just the things you look forward to or the things you have traditionally enjoyed - in this way, daily life is more complete and fulfilling. The benefit of fractional or progressive bodily muscular relaxation and deep breathing is to prepare the mind for calmness by slowing the body's over reactivity. In other words relaxing the body opens the door to the mind. In the process of self hypnosis a sort of day-dreaming can overtake (somewhere between sleep and waking state) and this turns on the parasympathetic nervous system. The right brain (aesthetic part) becomes more mobilised. It will not make zombies of us, in fact as a result it will help us carry out everyday tasks with more clarity and energy. Despite some doubt about the functions of right and left hemispheres of the brain, it's fairly well accepted that the left is the mathematical, logical part and the right is the feeling, aesthetic, artistic part. Balancing of hemispheres is of benefit, but not essential. With constant practice the energy flows through the body better and hopefully a more vital, healthy and happier person results. The endorphins released during both self hypnosis and brisk exercise can be of help in making us "feel good" - however short lived this may be, until one gains self- mastery, and then the feeling stays much longer. As an overall result our general health is improved. Generally people who practice self hypnosis and meditation report much less illness. This is well documented. Remember, in the natural field it is important to be patient and confident and not expect immediate quick fix. Do's and Don'ts DON'T be brainwashed by "gimmicks" that appear in the media/magazines - too many unrealistic claims appear in various publications. One has to retain an open mind. It seems to be human nature that when someone finds a grain of truth in something they make it out to be more than it really is. There is no real easy way - it's just constant/continual practice - with "commitment and responsibility" to a program of self improvement. DON'T read too many "Self Help" books or go on a health "binge". We can become too obsessive and this is bad. Most philosophies may have something to offer, but generally the simplest method works best, as outlined in this book. I have said many times for the last two decades - the best dietary intake that you can discover and adhere to is of no use if your attitude doesn't correspond. DON'T necessarily believe that a philosophy is of value, because it reads well. Sometimes the followers and leaders are not professionals, many have only done short courses. Look into the subject first and ask questions of price/value/number of visits etc., and probable results. In other words find out if it is for you and if it "sits well" on you. DON'T go on a merry-go-round from one health practitioner to another. A Hypnotherapist is generally well trained for helping emotional states where there is no organic disease and when the problem does not easily correct itself. For some disorders a psychiatrist is needed, especially when a person is out of touch with reality. DO practice a type of self-hypnosis that appeals to you on a regular basis. Take time out for yourself and be aware of unwanted thoughts and don't dwell on them. If you feel self-hypnosis is for you then don't let any-one stop you. We are living in the "now" and the past is the past and can't be changed. Generally 10 minutes twice daily is best for practice. Various short relaxation exercises can be appropriately carried out during the day if required. SELF HYPNOSIS You are allowing it to happen in an effortless and gentle way - you are doing it. Be prepared to make your own tape. THE PROCESS I am giving myself 10 minutes time out and permission to relax and not be concerned about the natural function of the mind. The mind presents thoughts that can intrude into the consciousness, but won't disturb me. They get less and less as I go deeper into relaxation. Sit in a hard back chair with hands palms down on the lap and feet flat on the floor. I'm taking 3 slow deep breaths and holding each one to the count of 3 before releasing. If interrupted by some emergency, I will come readily to normal consciousness and attend to the matter. I'm allowing my whole body to relax and letting every muscle and nerve go loose, limp and lazy. I'm feeling more and more relaxed with each easy breath that I take. I'm focusing now on a point above me without moving a muscle, to the count to 5 down to 1. FIVE - Eyelids heavy, droopy, drowsy and sleepy. FOUR - On the next blink, that's hypnosis coming on then. THREE, TWO, ONE - The eyes have closed. Sleep now and let every muscle go loose, limp and lazy. I'm sending a wave of relaxation from head right down to toes. I am more and more relaxed with each gentle breath that I take. The word sleep does not refer to the bedtime sleep - simply the physical, mental and emotional relaxation I'm experiencing right now. I am breathing in calm and releasing tension with each out breath. It is really sleep of the central nervous system. I'm allowing my mind to free wheel for the next 3 minutes and drift to my special place. Everyone has a special place, which could be a room, the sea, the mountains, desert, clouds or anywhere, even the sunset, or the moon. I'm allowing the natural inner peace for the next 3 minutes. That incredible inner peace and resilience plus healthy psychological functioning is available and attainable to everyone, especially to me. SILENCE FOR 3 MINUTES - JUST LET MIND FREE WHEEL Before returning to normal consciousness, just allow a few affirmations to filter in now that the inner conscious is alert in this relaxed state and it will absorb these positive messages. Your current goal and one or two of your affirmations belong here. Please note: Following are some applicable examples that could be incorporated into your tape. I am living in the present, the now, the only moment that exists. The past is over and can't be changed; this is a new moment for me. My thoughts and thinking are under control and only in the present. I do not entertain thoughts about the past regrets or future concerns. There is incredible peace, inner resilience and health realization by being in control of my thinking and remaining positive, in the now. (There are rare occasions where NOT is allowable in affirmations.) I am willing to release all past garbage and to forgive and be compassionate, patient and understanding of others, some of whom are yet to learn. I radiate love and goodwill to others and this is returned to me. My life is fulfilled and in order. Each day my life is better and better. I have calmness and freedom within. I am a self-confident winner, calm and poised. I look forward to my self- hypnosis twice daily. I present the important affirmations to my mind before sleep and on awakening as well. I know the importance of my facial expression and alter it if any low mood presents itself. I am carrying out this self-hypnosis for 21 days for the positive messages to be processed, reinforced and become part of me, and to complete this re- learning process. When ready, I'm counting from 1 to 5 now to return to normal consciousness and will feel confident, calm and ready for the day's tasks. ONE - Slowly, calmly, easily and gently returning to full awareness once again. TWO - Each muscle and nerve in my body is loose, limp and relaxed. I feel wonderfully good. THREE - From head to toe I'm feeling perfect in every way. FOUR - My eyes begin to feel sparkling clear, just as though they were bathed in cold spring water. On the next number, I'm letting my eyelids open. I'm calm, fully aware, rested, refreshed, relaxed and feel wonderfully good. FIVE - Eyelids open now, take a deep breath, fill up the lungs, stretch and smile. * If not quite ready to do this exercise in hypnosis, then first go on a relaxing walk or do several head and neck roles to loosen up. * REMEMBER - The simplest method that works is the one for you. I hope this is a good process for you. There are many variations especially involving eye-closure and eye catalepsy. I like people to make their tape and get timing perfect and it becomes automatic. Remember as adults we have lost the spontaneity and simplicity of childhood to a degree and this is a recreating, re-learning situation. It is not a bad idea to think of the word "pretend" which can help to set the scene for this type of process. Your voice is powerful as well as mine. Corrective Thinking - Accessing the Two Thought Modes Are you having difficulty in reaching satisfactory life decisions? Does one part of you think one way and another part says "Yes, but?" or "If only". Of course you are stuck, even though you are aware the answers are all within yourself, not "Out there!". The two recognized modes are the analytical processing mode and the free- flowing mode where we give permission to allow the mind to free. So how do you access these two modes? We're most familiar with the processing/analytical mode only because it's the mode of thinking that we've been taught to value the most. Whenever we actually feel that we're thinking, we're in the processing mode. It can feel effortfull, as if we are bearing down on a subject. It can feel stressfull if we misuse it or stay in that mode too long. Do you go over and over a problem in your mind, all this analyzing and go nowhere? I mostly suggest to clients to cancel the word "try" - it implies failure. There are more applicable words. When we feel as if we're "in our head", we're in our processing mode. Examples of this include memorizing, trying to figure out directions on how to get some-where, analyzing sales patterns, or reading directions to a new computer program. To gain access to the analytical mode, we need to remember, analyze, compute and focus our thinking, all of which require some amount of effort. To access the free-flowing mode we must let go of our analytical thinking. We clear the mind. Clearing the mind is much like letting the silt settle in water. You simply do nothing, and the silt automatically settles. Anything you do to try to settle the silt actually keeps it stirred up. Another way of thinking about it is to take a problem and put it on the back burner; that is, don't actively think about it, but choose to momentarily forget it so that flow thinking can go to work on it while you clean your house or putter in the garden or answer phone calls. To gain access to this original thought, we must first know that it exists, and we must value the power of it. Second, we must have faith that if we do clear the mind, this mode will automatically start feeding us a flow of thoughts - which it will. It may give us answers we weren't expecting, but they will be far superior to and wiser than thoughts we have already gone over in the mind. As we said earlier, flow thinking is better for finding an unknown solution. Process thinking can gain access only to memory data. By letting go of the analytical, trying-to-figure-it-out mode, we create a vacuum that the free-flowing mode can fill. NOT KNOWING Not knowing, that is, being willing to admit that we don't know, is one of the keys that opens the door to creative intelligence. It takes humility to open that door. Our ego doesn't like not knowing and would prefer to go over and over what we already think and believe rather than trust in a subtle, unknown process like creative intelligence. But opening ourselves to the unknown is a peaceful, productive alternative to our business-as-usual processing mode where we pretend (or hope) that we know what's going on. By clearing the mind and admitting to ourselves that we don't know, we receive answers that are often brilliant, unexpected, and just right for the situation. I'm sure that now you can relate to times when you have successfully used this free-flowing style. Now, you know it can be cultivated and used effectively. I witnessed, first hand in 1998 at Cedar Ridge, Minnesota Drug Rehabilitation Centre where the principles of Psychology of mind (POM) were used in preference to other methods. The participants spoke highly and appeared to be progressing well. Also I have testimonials from school teachers and police officers in the US where a similar successful situation is in progress. The success depends on the person's ability to quickly grasp these simple principles. Some people do take longer than others, but they all do get it. There is much to this philosophy based on mind, thought and consciousness leading to healthy physchological functioning being available to everyone. Just imagine how much better you busy minded people will sleep when you learn to let those worry thoughts go on to the back burner. I'm happy to talk to groups or individuals. How about a tingle! Exercises Bodily Progressive Relaxation for Beginners At first this requires some effort; It is meant to make you feel good. It works on tensing and relaxing muscles, starting from feet and working systematically through to the head. Many people will have experienced this already. Later on you learn to present the idea or image to the mind effortlessly and bodily relaxation will happen automatically, but for those who have never experienced this, it is part of the learning process. This sort of exercise is not likely, by itself, to fix any anxiety or stress problems - relaxation of mind is also necessary for completeness. I have a tape available covering this 5 minutes exercise if you wish to write to me (see address at end of book). A Practical Exercise Standing Up Four point plan for "on the spot" instant relaxation 1. Recognise that something is wrong. 2. Smile inwardly (beneath the eyes - not noticeable to others). 3. Say to yourself twice "strong body/calm mind". 4. Breathe in such a way that you are in control and imagine a wave of calm like melted cheese flowing through you. Repeat the process if necessary. You may like to think of (or image) the alpha wave - like the gentle movement of the ripples on a calm lake. A Simple Breathing Technique The aim is to slow down respiration temporarily to about 10 breaths per minute, or less. When overbreathing with anxiety or panic, try this Slow Breathing Technique. With the tongue on the roof of the mouth, imagine the inspired air going through the whole body and on breathing out, imagine the tensions going out with the breath. The body relaxes much more on the out breath. To break out of the cycle of overbreathing when anxious, you need to do two things. First you need to increase the level of carbon dioxide in the blood. This will allow the available oxygen to be released into the body's cells, slowly restoring you to normal. To achieve this goal, at the first sign of anxiety, your should:- 1. Stop what you are doing and stay where you are. Do not flee! 2. Hold your breath for 10 seconds (use a watch because time seems to go faster when anxious). 3. After 10 seconds, breath out and say the word "Relax" to yourself. Second, you need to decrease your breathing rate. Doing so will keep oxygen and carbon dioxide balanced. To achieve this goal, after you have breathed out, you should: 4. Breath in and out (through your nose) slowly in a six second cycle. Breath in for three seconds and out for three seconds, saying "Relax" to yourself on every breath out. This produces a breathing rate of 10 breaths per minute. A Simple Breathing Technique The aim is to slow down respiration temporarily to about 10 breaths per minute, or less. When overbreathing with anxiety or panic, try this Slow Breathing Technique. With the tongue on the roof of the mouth, imagine the inspired air going through the whole body and on breathing out, imagine the tensions going out with the breath. The body relaxes much more on the out breath. To break out of the cycle of overbreathing when anxious, you need to do two things. First you need to increase the level of carbon dioxide in the blood. This will allow the available oxygen to be released into the body's cells, slowly restoring you to normal. To achieve this goal, at the first sign of anxiety, your should:- 1. Stop what you are doing and stay where you are. Do not flee! 2. Hold your breath for 10 seconds (use a watch because time seems to go faster when anxious). 3. After 10 seconds, breath out and say the word "Relax" to yourself. Second, you need to decrease your breathing rate. Doing so will keep oxygen and carbon dioxide balanced. To achieve this goal, after you have breathed out, you should: 4. Breath in and out (through your nose) slowly in a six second cycle. Breath in for three seconds and out for three seconds, saying "Relax" to yourself on every breath out. This produces a breathing rate of 10 breaths per minute. 5. At the end of each minute (after 10 breaths), hold your breath again for 10 seconds and then breathe on a six second cycle. 6. Continue breath holding and slow breathing until all the symptoms of overbreathing have gone. Because the slow breathing technique first restores and then maintains a balance between oxygen and carbon dioxide, it is necessary that it be done at the first sign that anxiety is rising. If you do these things at the first sign of overbreathing, anxiety will not spiral into panic. Secondly, the more you practice, the slower your normal breathing rate will become. This is somewhat a "re-training" technique. If you don't feel comfortable with this at first, persevere for a time and I'm sure it will come to you. A Simple Meditative Exercise With the "out" breath, say either "one" or "relax". The mind is single to this one process and hence relaxation occurs. Generally better than letting the mind "free-wheel". Practice for 5 minutes. As you can guess there are many variations to this method - many of us will recall the old adage of "counting sheep" to assist drifting off. When it all seems to fail for you - what's going wrong! Here is a further tip:- When you feel depressed or emotionally overwrought, your stress may well be in the right hemisphere of your brain - the creative, emotional, artistic side. Give it a break by switching to your matter-of-fact left side by doing maths, a quiz, a surf on the internet, writing a letter or document or organising. The emotional right side will then calm down. If you feel time-stressed and overburdened, the left hemisphere is involved. Switch to your right side by singing or playing a sport, or the various activities outlined in this text. The old saying "Laughter is the best medicine" is more than likely true, as many of us don't laugh enough. Perhaps a wacky video is just the thing when you need a break. Frequently a client will say to me "My mind is just so active and won't turn off". Then, it is best to give it something constructive to do and when you become naturally physically tired you are more ready to sleep and/or more receptive to a good relaxation tape. An Overview Despite these enlightening times there still seems to be a stigma preventing many people consulting a Therapist: In fact it's not uncommon for a Therapist to consult a colleague when he or she has encountered a problem. Some people think they have mental illness or emotional instability when often the complaint can be dealt with quite simply. Some specialised fields are not dealt with here such as spiritual healing, biofeedback and regression and at times clients are pointed in these directions if agreeable. However, at times regression is necessary to find the initial sensitising event, but other times I would query the logic of delving into the past - it could well be that things have been forgotten for a reason, especially with surgence of interest in past lives. When a person is functioning in a mode of behaviour no longer applicable, then it is important to become aware of this, and realise that changes can be made for the better. It's heartening to see that stress reduction techniques are being shown to the young nowadays. Recently I read an article about a school where the young children were encouraged to do such things as "picture yourself in a relaxing warm bath" or "cuddle up to your teddy - he will never let you down". This school was in an area high in unemployment and family breakdowns. If learned when young, the coping techniques will come easily as life goes on and hopefully the resorting to addictive and habit forming tranquillizers and sleepers will not become a problem, or for that matter overuse of alcohol, tobacco, marihuana etc. I am endeavouring to show how we can take some responsibility for our own health and well-being and making various suggestions for implementation. Often, with guidance, one can learn techniques for overcoming one's difficulties. I am only looking at problems emanating from stress such as anxiety, tension, reactive depression, as well as damaging thoughts and feelings, and suggesting preventive measures. I think we all can relate to these three negative emotions - Fear, Guilt and Doubt and the article on corrective thinking could enlighten you as to how to deal with them. It is not always easy to learn Hypnosis or Transforming Therapy from a book and I would welcome anybody finding difficulty or just not coping or functioning well, as a client. Once the cause has been dealt with it is easy to overcome the uneasiness within and relax more thoroughly and completely. Many people will have already been through counselling, psyschology, self-help and may still be searching for answers. They can be forgiven for thinking that psychotherapy can at times run around in circles especially if the spiritual nature of humans is ignored, also the possibility of past lives, somehow interfering with our present behaviour. Our Western society is reasonably tolerant of people's viewpoints, some choose to believe in past lives for which hypnotic regression is the directive tool. It's quite possible that the personalities of young children are formed long before they're born, in a progression if incarnations, which would explain why some children are born shy and timid, and others are born angry and aggressive. The ramifications for psychology are great because if the theory of reincarnation is true and psychology ignores it, then not only is psychology wrong, and falling short of its tasks, it is also missing one vast area of the human psyche that it should examine in order to understand human behaviour. If reincarnation is true, then the day must come when all psychology departments in all universities, as well as all the physicians, psychologists and hypnotherapists in practice, must understand and believe in the concept of past lives. They must also understand the ramifications of those lives and the techniques involved in uncovering them. To both the analytical and behavioural schools the concept of past lives and past life problems may be a little romantic to say the least, if not to say absurd. Until recently there were few people in the western world who would consider the concept of reincarnation seriously. Past life memories have come into focus quietly. The interesting fact is that they have stood up to scrutiny in many cases. It's common for people to say that stories of reincarnation are a consequence of fantasy. Others say that past life memories are nothing more than genetic memory passed down through the genes from our ancestors. Others say that reincarnation is invented for a purpose, especially relating to psychological problems to explain or remove emotion without disclosing the true cause which they wish to conceal. Some of these arguments one can understand, as it is a natural tendency to want to analyze, to judge, and to find a more logical explanation within the confines of our usual scientific reality for the phenomena observed, but fantasy does not hold up as a plausible explanation, as the feats that people have been able to carry out discount such a simplistic answer. This is a subject for a book on its own, but you will have your idea or belief. I enjoy discussing this with people but not on demand as a therapy. I like to look for the cause in this life - you are feeling and living out the effects no longer applicable to present behaviour. However, where an unexplainable affliction has persisted throughout life, say intolerance and the person has a message to learn, it may be worth looking at in a different way if traditional counselling has not uncovered the source. My mind is open to this investigation. A FINAL NOTE - FOOD FOR THOUGHT! An Alpha Deep Relaxation Tape - "Inner Guidance" The object is to let go of thought and not worry about any emotions and uncritically follow the tape with the minimum of mental effort. The "key" word is uncritical concentration. "Alpha" is imaged like a gentle wave on the water - remember the symbol of Alpha. The brain waves slow down to this altered state of mind. I suggest you sit straight but comfortable in a hard-back chair. Only use this tape in bed if sleeplessness is a problem. Also add your own affirmations (realistic ones) to end of tape. Your voice is powerful too. Despite some philosophies advocating various awkward and uncomfortable positions to relax, I like comfortable positions and do not follow any particular philosophy - this is how I see it. It is only when people tend to fall asleep easily that a slightly more uncomfortable position is suggested. Lying flat on the floor is ideal for some people. On this tape is your chance to make a change in your life in the comfort of your own home. A double sided audio tape. Side 1 Discover the Power Within - Information helpful to know and practice in daily life Side 2 Inner Guidance - A journey in imagery and deep relaxation 1999 Price - $20.00 includes postage Good Luck! John G. Bohn P.O. Box 255, Ph: (03) 5348 1214 Daylesford, Vic 3460. HYPNOTHERAPY Hypnotherapy is a powerful technique that helps you access your own inner powers of healing. See John Bohn, Modern Hypnotist, Daylesford. in a positive, supportive and relaxed atmosphere. Overcome anxiety You can acquire the ability to feel calm, confident and relaxed, regardless of stressful situations. Lose weight; quit smoking - Tobacco or Marihuana By accessing deeper levels of your mind you can lose the desire to smoke or eat excessively. Overcome sexual difficulties Hypnosis can have a powerful effect in resolving sexual problems, such as impotence and premature ejaculation. (Sexology was a large part of my training.) Improve relationships and social skills By resolving underlying anxieties and inhibitions, hypnosis can improve your social ease and confidence, and the quality of harmony of relationships. Gain access to your intuition Hypnotherapy bypasses your conscious mind and gives you a heightened awareness of your inner self. Improve your physical health Seemingly physical illnesses frequently have a psychological basis. Hypnotherapy can be the key to resolving these problems. Learn self-hypnosis Learn how to hypnotise yourself. Daily self-hypnosis enhances the benefits gained in hypnotherapy. http://users.netconnect.com.au/~hypno