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Use the ones you feel comfortable with and ignore the others. These exercises are all perfectly safe and have been tested.

A hypnotic suggestion is effective only when it is accompanied by a misdirection of attention, or a diversion. A reduction in the critical function of the conscious mind proper then ensues, and this allows the suggestion (an uncritical acceptance of an idea) to take hold in the individual’s subconscious.


The five main characteristics of hypnosis are:

  1. Relaxation.
  2. Focused concentration.
  3. Immobility.
  4. Hyperawareness of the five senses.
  5. Rapid eye movements.


Hypnosis can initiate changes and promote growth in the following areas of your life:

  1. Increased relaxation and the elimination of tension.
  2. Increased and focused concentration.
  3. Improved memory (hypermnesia).
  4. Improved reflexes.
  5. Increased self-confidence.
  6. More effective pain control.
  7. Improved sex life.
  8. Increased organization and efficiency.
  9. Increased motivation.
  10. Improved interpersonal relationships.
  11. Slower aging process.
  12. An enhanced career path.
  13. Reduced levels of anxiety and depression.
  14. Overcoming bereavement.

18 Self Hypnosis

  1. Elimination of headaches, including migraine headaches.
  2. Elimination of allergies and skin disorders.
  3. Strengthened immune system to resist any disease.
  4. Elimination of habits, phobias, and other negative tendencies (self-defeating sequences).
  5. Improved decisiveness.
  6. Improved quality of people and circumstances that you attract into your life.
  7. Increased ability to earn and hold onto money.
  8. Elimination or reduction of obsessive-compulsive behavior.
  9. Elimination of insomnia.
  10. Improved overall quality of life.
  11. Improved psychic awareness.
  12. Establishment and maintenance of harmony of body, mind, and spirit.

A Self-Hypnosis Exercise

One of the simplest methods of experiencing self-hypnosis is through systematically tensing and relaxing various muscles of your body to both differentiate and control these responses. As you practice this exercise, be sure to keep your lips slightly parted. You should also maintain deep, smooth, and rhythmic breathing. Support your head so that it does not rock back and forth.

Take a deep breath and hold it for a count of eight. Now let it out slowly. Repeat this once again and allow your eyes to close.

Focus your thoughts on your right hand and make a fist, squeezing it tightly. Hold this sensation for five seconds. Now let go and allow your fingers spread outward, letting out all the tension. As you unclench your fist, you will notice tingling sensations in your hand. This is the tension being released from the muscle. Note the difference between how your right hand felt when you were tensing it and how it feels now. Repeat this procedure with your left hand.

Now lift your eyebrows as high as you can and hold for five seconds. Let go and relax. Next, bring the eyebrows together and, again, hold for five seconds. Let go.

Close your eyes tightly and, simultaneously, wrinkle your nose for five seconds. Let go. Clench your teeth together for five seconds, and then let go.

Push your chin down toward your chest while pulling your head back in the opposite direction. Hold for five seconds, and then let go. Bring your shoulder blades together, bringing them back as if to touch them. Hold for five seconds, and then let go.

Arch your lower back away from the back of the chair. Hold for five seconds, and then let go. Tense your bicep muscles in your right arm and hold for five seconds. Let go. Repeat this procedure with the biceps in your left arm. Now tense all the muscles in both arms. Hold for five seconds, and then let go.

Tense your thigh muscles by trying to push your knees together at the same time. Hold for five seconds, and then let go. Tense your right calf muscle and hold for five seconds. Let go. Repeat this process with your left calf.

Curl your toes as if you were making a fist and hold for five seconds. Let go. Maintain relaxation in your calves and thighs while you are working with your feet.

Now allow the warm, heavy, relaxing feelings you have created to flow throughout your body, permeating deep into each muscle fiber. Check for any areas of tension in your body. Start at your toes, while maintaining a deep relaxation, and run a check up your body through all the muscles with which you have worked. Check some muscles that have not been talked about; if you find them tense, try this exercise on that muscle group.

As you become more proficient with this exercise, increase the tension time from five to 10 seconds.

In modern-day hypnotherapy, we observe that if the muscular tension constituting anxiety can be removed by relaxation, functioning will be improved. Tension manifests itself in many ways, including: overeating, chain smoking, impotency, premature ejaculation, inability to achieve orgasm, phobias, compulsions, depression, and myriad psychosomatic complaints (such as ulcers, asthma, hypertension, and certain types of cardiac disorders). The severity of these ailments is directly proportional to the amount of anxiety present—in a day filled with more exasperation than typical, the cigarette smoker will smoke more, the phobic will be more fearful, the ulcer patient will experience more pain, and so on.

Three alternatives are available to a person when faced with an anxiety-arousing situation: (1) avoid the situation; (2) change the situation; or (3) change the reaction to the situation.

The most effective way to change your feelings about a given situation is to respond with a different sensory reaction to the particular stimulus that previously produced the anxiety. For example, the potential anxiety provoking stimulus of a tyrannical boss, misbehaving child, or nagging spouse can be neutralized by creating an imagery that produces relaxation. Any pleasant scene that can be constructed in the mind’s eye produces relaxation.

Exercise for Self Hypnosis:-

With your eyes closed, take a deep breath and hold it to the count of six. (Pause.) Let it out slowly and take a second deep breath, this time holding it to the count of eight. (Pause.) Let it out slowly once again.

Let all your muscles go loose and heavy. Just relax to the best of your ability. (Pause.) While the rest of your body continues to relax, I want you to create tension in your arms and fists by clenching them tighter and tighter. Breathing normally, just clench your fists and straighten your arms by stretching them in front of you, tighter and tighter. (Pause.) Feel the tension in your fists and arms while the rest of your body relaxes.

Now let your hands and arms relax completely. Just let go and appreciate the relaxation.  Once again, clench your fists and straighten your arms. (Pause.) Now let go. Let your arms and hands relax, relaxing further and further on their own. Relax all over. (Pause.) Picture your hands and arms relaxing more and more. Your whole body is relaxing.  Now, while the rest of your body relaxes, I want you to point your toes away from your body, thereby tensing your feet and legs.

Just point your toes away from your body, increasing the tension that way. Notice the tension in your leg muscles and feet; study the tension. (Pause.) Now, do the opposite. Relax. Let your feet and legs relax as completely as possible; appreciate the relaxation.  Note the contrast between tension and relaxation in your legs and feet. (Pause.) Let the relaxation proceed on its own.

Now, point your feet in the other direction, creating tension that way. Once again notice the tension and study it. (Pause.) Relax your feet and legs now. Continue relaxing your legs further and further, the deeper relaxation spreading throughout your body.

Now concentrate your attention on the neck, head, and facial areas. While the rest of your body continues to relax on its own, press your head against the back of the chair. Notice the tension in your neck and the back of your head. (Pause.) Now, relax your head and neck. Let go of the tension. Note the relaxation in your neck and back of your head, your whole body relaxing more and more.

Now, once again, while the rest of your body relaxes, press your head against the back of the chair. Once again, feel the tension in your neck and head, notice the contrast between tension and relaxation. (Pause.) Now, stop the relaxation, let the relaxation continue on its own. Easing up, relaxing more and more all the time, deeper and deeper levels of relaxation all the time. Relaxing more and more automatically.

Now, let us remove any remaining tension in your facial area. Simply close your eyes tighter and tighter. As you do so, feel the tension created by stretching your forehead muscles. Notice this kind of tension; study it. Now, relax your eyes, ease up on the forehead. Just relax completely. Your eyes closed normally now.  Let go, more and more, all over. (Pause.) Study the tension in your forehead, your eyes closed normally now. Feel the relaxation; you can just let the relaxation flow freely throughout your body. Relaxing now automatically as you gain the ability to just let your muscles switch off, switch off completely.

Now, to take you even deeper into relaxation, I want you simply to take in a really deep breath and hold it; concentrate any tiny bit of remaining tension in your chest area. (Pause.) Now, breathe out the tension; exhale completely. Relax and just breathe normally. Picture a relaxed feeling flowing throughout your entire body. Once again, take in a really deep breath and hold it while the rest of your body relaxes. Just notice the tension in your chest. (Pause.) Now, breathe out the tension. Just exhale automatically, and feel the ever-increasing waves of relaxation. Calm and serene and, more and more, totally at ease. Picture your whole body going deeper and deeper into relaxation. Stay in this relaxed state for five minutes.

All right now. You have done very well. Listen very carefully. I’m going to count forward now from one to five. When I reach the count of five you will be able to remember everything you experienced, and re experienced. You’ll feel very relaxed and refreshed; you’ll be able to do whatever you have planned for the rest of the day or evening. You’ll feel very positive about what you’ve just experienced and very motivated about your ability to achieve quicker and deeper relaxation with each exposure to self-hypnosis. All right now. One, very, very deep. Two, you’re getting a little bit lighter.  Three, you’re getting much, much lighter. Four, very, very light. Five, awaken. Wide awake and refreshed.

To deepen this level of relaxation, try the following method:-

With your eyes closed, I want you to let all of your muscles go loose and heavy. (Pause.) Loose and comfortably heavy. (Pause.) Simply let yourself relax to the very best of your ability, easing up all over now. (Pause.) Relaxing further and further all the time, I want you to take note of your breathing, listening only to the sound of my voice now, just notice that as you exhale, you become more comfortably relaxed. (Pause.) Each time you exhale, your whole body can become more and more deeply relaxed, calm, and serene.  Easing up and relaxing, appreciating the deeper and deeper waves of relaxation. (Pause.) Relaxing more and more, comfortably heavy, comfortably warm and heavy. A pleasant, relaxed feeling as your whole body eases up all over. (Pause.)

Now, to help you go even deeper into relaxation, even further, I want you to picture yourself standing at the top of a long, long escalator, just watching the steps move down slowly in front of you. (Pause.) While you watch the steps move downward, notice that each time you breathe out, each time you exhale, you become automatically more relaxed. More and more deeply relaxed. Relaxing now as you watch the escalator stairs go down, down, down. (Pause.) As you watch the stairs go down, you go down deeper and deeper into relaxation, further and further.

Now, imagine yourself grasping the handrails of the escalator safely and securely. You step on the first stair. (Pause.) Now, you actually go down the escalator. As you go down the escalator, it becomes easier and easier to go more deeply into relaxation. Going deeper and deeper, all the time now, as you continue to ride the escalator down further and further. (Pause.) A pleasant, calm, serene feeling as you go still further. (Pause.) Deeper and deeper levels of relaxation automatically. Going with the relaxation freely and gently, just easing up all over more and more. (Pause.) Deeper and deeper levels of calm as you continue to ride the escalator down.

Now, while you continue to picture yourself riding down the escalator, safely and securely, I am going to help you achieve an even deeper calm, a deeper level of relaxation. (Pause.) Becoming more and more relaxed each time you breathe out, I am going to count from one to three, and on the count of three I want you to simply let your muscles switch off completely, thereby doubling your present state of relaxation. (Pause.) One, (pause) two, (pause) and three. Doubly down now, doubly relaxed down even further now and further. (Pause.) It’s easier and easier to become more and more fully relaxed, calm, and serene, more and more totally at ease. A pleasant, comfortable, heavy feeling as you go all the way down now, all the way, a pleasant, comfortably warm, relaxed feeling.

All right now. You have done very well. Listen very carefully. I’m going to count forward now from one to five. When I reach the count of five, you will be able to remember everything you experienced, and re-experienced, you’ll feel very relaxed and refreshed; you’ll be able to do whatever you have planned for the rest of the day or evening. You’ll feel very positive about what you’ve just experienced and very motivated about your confidence and ability to get quicker and deeper with each exposure to self-hypnosis. All right now. One, very, very deep. Two, you’re getting a little bit lighter. Three, you’re getting much, much lighter. Four, very, very light. Five, awaken. Wide awake and refreshed.

Suggestions to Sub-conscious:-

It is through suggestions that you specify your goals and direct the subconscious to the achievement of those goals. The subconscious mind does not know the difference between reality and imagination. This is because the subconscious mind is limited to deductive logic—the process of reasoning from the general to the specific. A useful suggestion repeated often enough and long enough will be accepted by the subconscious mind as true. If the suggestion is formulated correctly, and if it is not of a nature to trigger much resistance, it will work.

The subconscious does have a natural tendency to resist change because of its programming from the conscious mind. There is an attitude of acceptance for change at the subconscious level. This is the window of possibility, the amount of change that the subconscious will find acceptable at any given time. If you confine your change efforts to these windows, you will note they trigger subconscious resistance. Once the change you want is in place, the subconscious now accepts more changes and you can start working on the next level within your range of goals. In this manner, you work your way up to the next level of your goal mountain one plateau at a time rather than try to soar to the top all at once. Think of it in terms of degrees of change. Your suggestions should be directed toward raising the limits that your subconscious mind finds acceptable and the behaviors that lead to your goals.

Muscle Relaxation:-

The principle behind muscle relaxation in mind-body approaches is that whatever relaxes your muscles will also relax your mind. Tensing and relaxing each muscle group one at a time will result in a progressive relaxation of your entire body, while at the same time calming the mind.

For this exercise you are going to tense each muscle group for five seconds and focus on this sensation. This is followed by breathing deeply and immediately releasing this tension so the muscle goes completely limp. At this time, observe the difference between the tense sensation and the relaxed state for 20 seconds. Each muscle group is to be tensed and relaxed twice.

  1. Lie on your back on a soft surface. Now clench your left fist and keep it tense for five seconds. Notice the feeling in all the muscles of your fingers, hand, and forearm.
  2. Breathe deeply and immediately relax your hand and arm. Notice the looseness in your right hand, and compare this sensation to the previous tensed one for 20 seconds.
  3. Repeat these steps once again and do this same exercise with the right hand.
  4. Now repeat steps 1 through 3 with your arms and upper arms.
  5. Straighten your thigh muscles and press your heels against the surface beneath them. Repeat steps 1 to 3.
  6. Tense your calf muscles by pointing your toes down and curling them. Repeat steps 1 to 3.
  7. Now bend your toes up toward your head and produce tension in your shin region. Repeat steps 1 to 3.
  8. Pull your stomach in and hold it for five seconds. Repeat steps 1 to 3.
  9. Squeeze your buttocks together for five seconds. Repeat steps 1 to 3.
  10. Now repeat these procedures with your shoulders by shrugging them, pressing your shoulder blades together and arching your back.
  11. Press your head back as far as you comfortably can, hold, then relax.
  12. Now pull your chin down as if attempting to touch your chest, hold, then relax.
  13. Use movements such as wrinkling your forehead, frowning, closing your eyes tightly, wrinkling your nose, clenching your jaws, pressing your tongue against the roof of your mouth and pursing your lips. Always repeat steps 1 to 3.

When you complete this exercise with two repetitions, feel the complete sensation of relaxation permeating your entire body. Savor this feeling and take several long, deep breaths just before getting up. This procedure allows you to quickly scan the body, locate tense areas, and relax them.

Relaxation Techniques:-

Relaxation techniques are the first step in learning to use your images, thoughts, and feelings skillfully. The ability to quiet the mind and concentrate attention enables you to make the most effective use of any technique. Self-hypnosis is by far the most efficient method in attaining a relaxed state.

Learning to relax is fundamental to self-healing and a prerequisite for using imagery effectively. Relaxation is a first exercise in focusing and concentrating your mind on the process of healing. In addition, deep physiologic relaxation has health benefits of its own. It allows your body to channel its energy into repair and restoration, and provides respite from habitual patterns of tension.

Active imagery communicates conscious intentions (or requests) to the subconscious mind. It is a simple process that consists of imagining a desired goal as if it is already achieved, while maintaining a passive, relaxed state of mind.

Frequency of practice seems to be a particularly important factor in effectiveness. People who practice using visualization techniques most frequently and enthusiastically receive the greatest benefit. So when you begin to use imagery, do so often and wholeheartedly. You may think of imagery as an affirmation, a suggestion that begins to lead you in the desired direction. Even if you don’t experience relief right away, be patient and consistent as you imagine the process as vividly as you can.

Self Healing Suggestions:-

CALM, PEACEFUL, TRANQUIL, and RELAXED will help your mind and body to unwind and become calm; you will develop a feeling of being tension free whenever you say these four words, CALM, PEACEFUL, TRANQUIL, and RELAXED.

A Self-Hypnosis Exercise for pain and healing

Practice the following pain and healing exercise to begin your elimination of discomfort.

As you relax more and more in self-hypnosis, the relaxation causes all the muscles and nerves in the affected area to become completely relaxed, thereby relieving the symptom and causing the pain to disappear. As you become more and more relaxed in every way, you return to normal functioning, and your body feels completely comfortable and free from all discomfort.

You are becoming desensitized in the various parts of your body where you have been complaining of pain. You will now find yourself recovering rapidly, with the healing process being greatly facilitated as a result of your recruitment of nature’s healing forces. Naturally, the pain will not stop all at once.

Deepen your trance by taking a deep breath and saying to yourself “20, 20, 20.” The act of counting is a post-hypnotic suggestion intended to relieve the discomfort. The act of counting will cause you to become desensitized and anesthetized in those parts of the body where you are uncomfortable, and you will rapidly resume a relaxed and comfortable condition. You will also find yourself pleasantly hungry, and at mealtimes will be able to eat well and hold your food down satisfactorily. (This latter suggestion is given if the individual is experiencing nausea.) You are steadily losing your susceptibility for pain and discomfort.

Feel yourself becoming a loving and forgiving person. Consider love as an end in itself. Express your desire to achieve a thorough mental house cleaning…use positive words and thoughts to become a loving, forgiving person. Imagine the illness or pain bothering you. Focus your healing energies. Quickly erase this image of your illness and see yourself as being completely cured. Feel the freedom and happiness of being in perfect health. Hold on to this image, linger over it, enjoy it, and know that you deserve it. Know that now, in this healthy state, you are fully in tune with nature’s intentions for you.

Every day, in every way, you are getting better, better, and better. Negative thoughts and suggestions have no influence over you at any mind level.

A Visual-Imagery Exercise

You are a free and powerful being who, beginning today, will eliminate once and for all any chronic pain. Your body and mind will heal and balance itself. You have all of the inner strength necessary to create your new reality free of chronic pain.

You are in control of your life and are confident about your ability to permanently eliminate chronic pain from your reality.  Every day, you are programming your subconscious to accomplish this goal. You unconditionally love and accept yourself and desire to free yourself of chronic pain once and for all. You have the self-discipline to accomplish your personal and professional goals. Every day, in every way, you increase your self-discipline. You do what you need to do and stop doing what doesn’t work. You now adapt and you keep pace with the movements of change. You always consider your options, and you always act in your own best interest. You are self-reliant and self-confident. You are filled with independence and determination.  You project a very positive self-image. You can do whatever you set your mind to.

Mentally see an image of yourself standing before you. This is your body exactly as you would like it to appear, free of any and all chronic pain. Examine it more and more closely now, and it will be a realistic, but ideal, body image, one that you really could achieve, and one that you will achieve. And when you have a very clear image of your body as you would like to have it, keep observing that image, and make it a part of your own reality.


That ideal body image is becoming more and more real. You are seeing it very clearly, and seeing it in its full size and dimensions. And now that you are going to step forward and into that body, you will find yourself in that body, so that you can try it out and make certain that it is just the body you do want to have. And if there is something you would like to change, make those changes now. See yourself free from all chronic pain.

Move around in that body, feel its strength and agility, its dynamic aliveness, its surging vitality, and make really certain that its appearance and all its attributes are what you realistically desire. And as you occupy that body, coming to know that body very well, your present physical body is going to be drawn into that new mold. You are already moving toward the realization of that ideal body image, and you will be doing whatever is needed to achieve the body you want to have. You are completely free of all chronic pain.


As above for four minutes and End your trance as usual.

Glove Anesthesia

If your pain is limited to a small area of the body, an approach that works well is called glove anesthesia. This method consists of mentally numbing one hand and transferring that feeling of numbness to the painful area.

A Self-Hypnosis Exercise for pain-control:-

Practice the following script to master this pain-control technique:

All feeling is going to disappear from your right hand. You will not be able to feel anything in your right hand. Just think of your right hand becoming quite numb, as if it had gone to sleep. Gradually, it is becoming more and more numb and all the feeling is going out of it.

And as I go on talking to you, your right hand is beginning to feel colder and colder, as if it were surrounded by ice. Just picture your right hand being packed in ice, and as you do so, it is feeling colder and colder, more and more numb and insensitive. Your right hand has now become so cold and numb that you are losing all feeling in it. Soon, you will not be able to feel any sensation in it at all.

In a moment or two I am going to count slowly to three. And when I reach the count of three, your right hand will be completely insensitive to pain and you will be able to feel no pain at all in your hand. One, losing all sensation of pain. Two, your hand is now quite numb and dead, there is no feeling in it at all, just as if it had gone to sleep. Three, your hand is completely numb, cold, and insensitive. You cannot feel any pain in it at all.

Now, use your right hand to touch any part of your body that is painful. By doing so, all this cold, numb feeling from your right hand and fingers will be transferred to this part of your body. Do it now.

In a few moments, your right hand will become quite normal again. It is becoming warmer and warmer, and the feeling of numbness is leaving it, and it is quite normal again, just the same as your other hand.

Research from pain clinics has revealed that glove anesthesia techniques have been quite effective, even when pain medication has failed.

Pain Symbols:-

Studies have shown that the brain assigns certain shapes and colors to symbolize pain. Visual imagery can be used to create shapes and colors that counteract this effect. This results in a significant diminishing of pain.

An image must be created using symbols or colors to represent pain and pain relief, because feelings cannot be visualized. In effect, pain can be eliminated by creating a shape and color that are naturally incompatible with those of pain. Here are four easy techniques for obtaining your pain object and pain color.

The Disappearing Blimp

Use the following script to determine your pain symbol and color:

Using a deep breathing technique, relax yourself and visualize a large TV screen like you might see in a stadium. This screen is showing a view of the infield, but you can’t see it because a Goodyear blimp is blocking your view. On the infield lies your pain symbol and color (represented by a colored cloth on the grass). The blimp now moves away and your pain symbol and color are revealed.

Seeing Behind the Screen

Relax yourself and imagine yourself in a theater. The curtain is closed, and you are told that your pain symbol and color are on the stage behind it. Slowly open the curtain in your mind’s eye and note your personal pain symbol and color.

Practice the following exercise to apply this method:

Visualize the shape and color of your pain. It may resemble any geometric shape. Whatever shape comes to your mind is the answer. Now perceive the color of this shape. This is your pain color.

Now, make your pain symbol this color and project it out 10 feet in front of you. Systematically alter the shape of your pain symbol to other geometric forms and meditate on each form for five seconds. Repeat this method with your pain color.

Recreate your original pain symbol and color and enlarge it to 10 times its original size. Now, change its shape quickly to at least five other forms. Repeat this method by changing its color to at least five other hues.

Next, shrink your pain symbol to twice its original size and repeat this procedure. Finally, bring your pain symbol down to its original size and repeat this procedure. End this exercise by dissolving your pain symbol and color and opening your eyes.

Creating a Pain-Relief Object and Color

To determine your pain-relief symbol and color, use either the disappearing blimp or seeing-behind-the-curtain method. Another way to make this determination is to simply identify what is most incompatible with your pain symbol and color. For example, a circle is incompatible with a cube and red contrasts with green.

Creating a Sanctuary

Any relaxing scenery can be most effective in eliminating chronic pain. This can be a real place or one that has been created. I call this your sanctuary. The simple act of visualizing your sanctuary can eliminate most types of chronic pain. Breathe slowly and deeply as you practice this technique.

Sit back, relax, breathe deeply, and send a warm feeling into your toes and feet. Let this feeling break up any strain or tension, and as you exhale let the tension drain away. Breathe deeply and send this warm feeling into your ankles. It will break up any strain or tension, and as you exhale let the tension drain away. Breathe deeply and send this feeing into your knees, let it break up any strain or tension there, and as you exhale let the tension drain away. Send this warm sensation into your thighs so any strain or tension is drawn away. Breathe deeply and send this warm feeling into your genitals and drain away any tension.

Send this warm feeling into your abdomen now; all your internal organs are soothed and relaxed and any strain or tension is draining away. Let this energy flow into your chest and breasts; let it soothe you, and as you exhale any tension is draining away. Send this energy into your back now. This feeling is breaking up any strain or tension, and as you exhale the tension is draining away. The deep, relaxing energy is flowing through your back, into each vertebra, as each vertebra assumes its proper alignment. The healing energy is flowing into all your muscles and tendons, and you are relaxed, very fully relaxed. Send this energy into your shoulders and neck; this energy is breaking up any strain or tension, and as you exhale the tension is draining away. Your shoulders and neck are fully relaxed. And the deep, relaxing energy is flowing into your arms—your upper arms, your elbows, your forearms, your wrists, your hands, your fingers are fully relaxed.

Let this relaxing energy wash up over your throat, so that your lips, your jaw, your cheeks are fully relaxed. Send this energy into your face so that the muscles around your eyes, your forehead, and your scalp are relaxed. Any strain or tension is draining away. You are relaxed, most completely relaxed.

And now float to your space, leave your physical body, and move between dimensions and travel to your space—a meadow, a mountain, a forest, the seashore—wherever your mind is safe and free. Go to that space now. And you are in your space, the space you have created, a space sacred and apart. Here in this space, you are free from all tension and in touch with the calm, expansive power within you. Here in this space, you have access to spiritual information and energy. Your flow is in harmony with the flow of the universe. Because you are part of the whole creation, you have access to the power of the whole of creation. Here you are pure and free. This is your personal sanctuary.

Now ask yourself, “What are my pain-relief symbol and color?”

Stay here for a few minutes and, when you are ready, let yourself drift up and back to your usual waking reality. You will return relaxed, refreshed, and filled with energy. And you will return now, gently and easily. You now have discovered your pain-relief symbol and color and will remember them upon opening your eyes.

This sanctuary method has been utilized successfully by thousands of my patients to relieve pain and grow spiritually.

The Switch-Off Imagery

By first determining what the pain symbol is (a word, hot coal, knife, and so forth) as well as its color, the appropriate pain-relief symbol and color can then be used to neutralize discomfort.

To maximize results, the most effective method is to first determine what the pain looks and feels like, and how to relieve it visually. For example, suppose it has been ascertained that the pain symbol is a corkscrew and its color is red.

It is determined that the most effective way to eliminate this pain is to reverse the direction of the corkscrew and apply a blue (the pain-relief color) salve to the wound in your back.

A Visual-Imagery Exercise

Try this visual-imagery script to eliminate pain with your previously determined symbols.

Feel the pain as the corkscrew is boring into your back in a clockwise direction. See red blood spurting out all around it as you grimace in severe pain. Now, imagine a hand turning the corkscrew in a counterclockwise direction and feel the corkscrew being withdrawn from your back. Say to yourself, “The corkscrew is being withdrawn and the discomfort is lessening.”

Next, visualize blue salve being applied to the wound left by the discarded corkscrew. This soothing blue color completely replaces the red color seen earlier. Say to yourself, “The blue salve is numbing my back and the pain is disappearing. I am now free of any discomfort.”

All sensation has returned, and you can feel everything in your back as before. The discomfort has been removed by your body’s healing processes.

Blackboard Technique

A visual-imagery technique that works well for most people, and utilizes one’s imagination, is the blackboard technique.

A Self-Hypnosis Exercise

The following script can be used to apply the blackboard method.

I want you to imagine that you can see a blackboard, and that you are standing in front of it with a piece of chalk in your hand. Just picture that blackboard. Now, as you watch that blackboard, you can see yourself writing on it with the chalk.

You can see what you are writing. You are writing the words “pain free.” You can see those words quite clearly. Now, feel the increased relaxation and enjoy this freedom from pain.


As you continue looking at the blackboard, you now see yourself erasing the words “pain free.” And as the words “pain free” disappear from the blackboard, so will your pain also disappear from your mind—just as if your mind were being cleaned like a blackboard. As soon as you can see that the words have disappeared and the blackboard is clear and blank, your state of mind will resume its normal level of conscious awareness.

Age Regression

Many chronic-pain symptoms originate from the repressed emotions of past episodes in life. The use of age regression through hypnosis can bring these feelings to the surface and eliminate these causes from our current awareness, resulting in the reduction or elimination of discomforts.

Try this age regression exercise. It is best practiced as a recorded tape.

Now listen very carefully. In a few minutes, I’m going to be counting backward from 20 to one. As I count backward from 20 to one, you are going to perceive yourself moving through a very deep and dark tunnel. The tunnel will get lighter and lighter, and at the very end of this tunnel will be a door with a bright, white light above it.

When you walk through this door you will appear to be at an earlier age. You’re going to re-experience this earlier age and move to an event that will be significant in explaining your present discomfort or the origin of any problem or negative tendency that created this pain.

But before I do that, I want you to realize that if you feel uncomfortable either physically, mentally, or emotionally at any time, you can awaken yourself from this hypnotic trance by simply counting forward from one to five. You will always associate my voice with a friendly voice in trance. You will be able to let your mind review its memory banks and always associate my voice with a friendly voice in trance. You will be able to let your mind review its memory banks and follow the instructions for perceiving the scenes from this earlier age, following along as I instruct.

You’ll find yourself able to get into hypnotic trances more deeply and more quickly each time you practice with this tape, or with other methods of self-hypnosis. When you hear me say the words, “Sleep now and rest,” I want you to detach yourself immediately from any scene you are experiencing. You will be able to await further instructions.

You absolutely have the power and ability to go back in time, as your subconscious mind’s memory bank remembers everything you’ve ever experienced. I want you to relive these past events only as a neutral observer, without feeling or emotion, just as if you were watching a television show. I want you to choose positive or neutral past experiences. You will be able to remove any obstacles that are preventing you from achieving your most useful, positive, beneficial, and constructive goals.

Go back and explore at least two or three memories of yourself. It doesn’t matter how far back you go. It doesn’t matter what the years are. I just want you to get used to going backward in time.

I’m going to count backward now from 20 to one. As I do so, I want you to feel yourself moving into the past. You’ll find yourself moving through a pitch-black tunnel that will get lighter and lighter as I count backward. When I reach the count of one, you will have opened up a door with a bright white light above it and walked into a past scene. You will once again become yourself at an earlier age.

Now listen carefully. Twenty, you’re moving into a very deep, dark tunnel surrounded by grass and trees and flowers, and a very, very inviting atmosphere. You feel very calm and comfortable about moving into the tunnel.

Nineteen, 18, you’re moving backwards in time, back, back.

Seventeen, 16, 15, the tunnel is becoming lighter now. You can make out your arms and legs, and you realize you are walking through this tunnel and you’re moving backward in time.

Fourteen, 13, 12, moving so far back, back. Eleven, 10, nine, you’re so far back now, you’re more than halfway there. The tunnel is much lighter. You can perceive a brilliant white light around you, and you can now make out a door in front of you with a bright, white light above it.

Eight, seven, six, standing in front of the door now, feeling comfortable and positive and confident about your ability to move into this past scene.

Five, four, now walk up to the door and put your hand on the doorknob. The bright white light is so bright it’s hard to look at directly.

Three, open the door. Two, step through the door. One, move into the past scene. You are there.

Focus carefully on what you see before you. Take a few minutes now and let everything become crystal clear. The information flowing into your awareness, the scene becoming visual and visible.

Just take the time to orient yourself to your environment.

Focus on it. Take a few moments and then listen to my instructions.

Let the impression form.


First, what do you perceive and what are you doing? Focus carefully on my voice now. I want you to let any information flowing into your awareness—the scene as well as the actual environment you are in—become clear now. Crystal clear. I want you to focus on yourself. First of all, where you are. Focus on how old you are, how you are dressed, what you are doing there, your purpose there at this particular time, anyone else who is around you (parents, relatives, or friends). I’m going to give you a few moments. I want you to let the scene develop and become clear. Develop and become crystal clear.


Sleep now and rest. Detach yourself from this scene now. I want you now to focus on my voice again. I’m going to be counting forward again, this time from one to five. When I reach the count of five, I want you to progress in time by three years. I want you to move at least three years forward in time.

Move to a specific event that is going to happen to you— something that is going to affect you and your development. I want you to move forward to a very significant scene—especially if it involves other people.

On the count of five now, I want you to perceive yourself in this scene just as you did before. One, moving forward, carefully, comfortably, slowly. Two, moving further forward. Three, halfway there. Four, almost there. Five, you are there.

Now focus again. Let the scene crystallize and become clear.

Focus on yourself. Where you are? Who you are with? What is happening around you? What has happened since I last spoke with you? Understand the physical setting of the scene. Let it develop. Allow it to relate to your particular problem, or just experience going back in time. Carefully, comfortably allow the scene to unfold. Carefully and comfortably. Now perceive the scene unfolding. Let it unfold now.


Sleep now and rest. Listen to my voice. Detach yourself from this scene. You’re going to be moving forward one more time. On the count of five, you’re going to be moving forward to a minimum of five years from this time. You will be moving forward to what ideally will be resolution of this problem (or to another significant scene that will affect the development of this problem) or just to an experience of going back in time again.

Moving forward to a minimum of five years from this time on the count of five. Carefully, comfortably. One, moving forward. Two, moving further forward. Three, halfway there. Four, almost there. Five. Now, again, let the scene crystallize, let it become crystal clear.

Focus on what is happening around you. Where are you? Who are you with? What has happened since I last spoke with you? If this is a problem you are resolving, find out exactly what happened, exactly how it was resolved. Find out what additional facts are related to the present problem. Carefully and comfortably let the images flow and the scene become clear. Let go of any discomfort that may have resulted from this event. Do this now.


All right, very good. You’ve done very well now. Sleep and rest. Listen carefully as I count forward again from one to five. On the count of five, you will be back in the present. You will still be in a deep, hypnotic trance, but you will be able to relax comfortably and be free of these scenes. But you will still be in a trance.

One, you’re heading forward in time back to the present. Two, further forward. Three, halfway there. Four, almost there. Five. Listen as I count forward one more time, from one to five. On the count of five, you will be wide-awake, refreshed, relaxed. You will be able to do what you have planned for the rest of the day or evening. You will be able to remember everything you experienced and re-experienced, and be perfectly relaxed and at ease. You will also be able to recreate further experiences of scenes from the past by playing this tape again and again.

One, very, very deep. Two, you’re getting a little lighter. Three, you’re getting much, much lighter. Four, very, very light. Five, awaken.

Pain can have psychological as well as physical causes. Always seek medical assistance for any discomfort before applying self-hypnosis approaches. Once you have determined that conventional medical treatment has done all it, use the scripts presented in this chapter to reduce, or even eliminate, your discomfort.

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