Somatic Self-Hypnosis

This Practice is rather unique, yet still quite simple to perform. In order to make the instructions as clear as possible, the instructions read quite a bit longer than when I teach this Practice in person.

The purpose of this Practice is to help you understand how the way you use your body creates a different experience of the challenges you face.

It will be best to first read through the instructions once or twice so that you will not have to interrupt yourself later on, by needing to read every step in detail.

As always, breathing and taking your time with this Practice are of paramount importance.

Materials that you will need to perform the Practice:
A. Several hardcover books if available. Soft cover books or even newspapers are also fine. When you stack the books one on top of the other the stack should be roughly six to eight inches high. At least two of the books should be about one inch high when sitting flat on a desk.
B. A clock which clearly show the seconds ticking away. Best if you have a clock that you can place in the room as you like.

Again, as always, this Practice is designed to be done numerous times over a period of time. The results you get over time might be somewhat magical, but the Practice itself is not at all magical. The “magic” shows up in the doing! Performing the Practice numerous times will give you great value.

1. Determine and state a relationship or behavior that you would like to better understand as a result of doing this Seishindo Self-hypnosis Practice.
In Seishindo we strongly suggest exploring what you would like to better understand, rather than striving to change a behavior or relationship. All too often people attempt to change something in their life, without fully understanding the circumstances involved. Our belief is: If you truly understand a situation or relationship, both cognitively and emotionally, you will almost certainly find that a “problem” no longer exists.
Please make a clear statement of intention now. For instance, “I would like to better understand my relationship with eating and food.”

2. Create an “I am” statement.
Here is how to develop an “I am” statement:
Make believe that you have ALREADY ACCOMPLISHED your intention as just stated above. Make a statement that describes how your feel, and experience “life” and or yourself having ALREADY achieved the results you desire. For instance, if you are wanting to have “a better understanding of my relationship to food” you might say, “I am enjoying my healthy relationship with food and eating, and feeling good.”

It is very important that you make an “I am” statement that gives you the mental image and emotional feeling of how you look and feel having ALREADY accomplished your goal, rather than using negative terms that describe how you do NOT want to be. An incorrectly formulated “I am” statement would be “I am no longer overweight and I feel good about myself.” In the same way, a successful athlete would NOT say to herself “I am no longer missing field goals during the important moments of a game.” Instead, state what you ARE doing, having already accomplished your goal. The athlete might say, “I am feeling confident as I continue to make my field goals.” It is important to keep your “I am” statement simple. In general, the simpler the better.

In particular, people often struggle with how to make a statement in regard to “smoking” or “stress”.
We do NOT want to say something like “I am better understanding my relationship to smoking/stress.” because such a statement would have us continuing to think about “Smoking/Stress” Much better to say something like (Depending on your circumstances of course.) “I am in a healthy relationship with my whole self, and feeling fit and fine.” Or, “I am having healthy reactions to life’s many ups and downs.”

It is quite likely that your “I am” statement will change during the course of this Practice, or you might find that your “I am” statement changes the next time you entertain the same issue. This is fine. As long as you continue to state your “I am” statement in positive terms, welcome a change in your statement, if and when a change does occur.)

Take the time now to write down your initial intent, and the “I am” statement that you have created.

3. With your shoes off, stand with one foot on the floor and your other foot resting on top of your stack of books that is roughly between six to eight inches in height. Shift about 60% of your weight to the foot that is on top of the books.

Stand like this and make your “I am” statement out loud, and then breathe deeply three times. It is important that you breathe deeply and expansively. Take your time while doing this.

After taking your three deep breaths, just stare out into the distance, as then begin to repeat your “I am” statement to yourself in a slow repetitive fashion. Take about one minute for this. Be certain to speak to yourself slowly, and to take at least one deep breath in between your statements. If you are in a suitable space, it is best to make your “I am” statements out loud.

4. Switch to having your other foot on top of the books.

Once again, make your “I am” statement out loud, and then breathe deeply three times. It is important that you breathe deeply and expansively. Take your time while doing this.

After taking your three deep breaths, just stare out into the distance, as then begin to repeat your “I am” statement to yourself in a slow repetitive fashion. Take about one minute for this. Be certain to speak to yourself slowly, and to take at least one deep breath in between your statements.

5. Now switch the set up of the books. Work with the two books that are only about one inch thick. Place one book under the ball of your right foot and the other book under the heal of your left foot.

Stand like this and make your “I am” statement out loud, and then breathe deeply three times. It is important that you breathe deeply and expansively. Take your time while doing this.

After taking your three deep breaths, just stare out into the distance, as then begin to repeat your “I am” statement to yourself in a slow repetitive fashion. Take about one minute for this. Be certain to speak to yourself slowly, and to take at least one deep breath in between your statements.

6. Switch feet. Place one book under the ball of your left foot the other one under the heel of your right foot.

Stand like this and make your “I am” statement out loud, and then breathe deeply three times. It is important that you breathe deeply and expansively. Take your time while doing this.

After taking your three deep breaths, just stare out into the distance, as then begin to repeat your “I am” statement to yourself in a slow repetitive fashion. Take about one minute for this. Be certain to speak to yourself slowly, and to take at least one deep breath in between your statements.

7. Now switch the set up of the books again. Working with the two books that are only about one inch thick, place each book under the ball of each foot.

Stand like this and make your “I am” statement out loud, and then breathe deeply three times. It is important that you breathe deeply and expansively. Take your time while doing this.

After taking your three deep breaths, just stare out into the distance, as then begin to repeat your “I am” statement to yourself in a slow repetitive fashion. Take about one minute for this. Be certain to speak to yourself slowly, and to take at least one deep breath in between your statements.

8. Now switch the set up of the books again. Working with the two books that are only about one inch thick, place each book under the heel of each foot.

Stand like this and make your “I am” statement out loud, and then breathe deeply three times. It is important that you breathe deeply and expansively. Take your time while doing this.

After taking your three deep breaths, just stare out into the distance, as then begin to repeat your “I am” statement to yourself in a slow repetitive fashion. Take about one minute for this. Be certain to speak to yourself slowly, and to take at least one deep breath in between your statements.

9. Continuing to stand with the books under both heels, tighten up your face muscles, raise and tighten your shoulders, and tighten ALL of your other muscles as well.

Stand like this and make your “I am” statement out loud, and then breathe deeply three times. It is important that you breathe deeply and expansively. Take your time while doing this.

After taking your three deep breaths, just stare out into the distance, as then begin to repeat your “I am” statement to yourself in a slow repetitive fashion. Take about one minute for this. Be certain to speak to yourself slowly, and to take at least one deep breath in between your statements.

10. Stand in a “regular” manner with both feet on the floor. Rock slowly and rhythmically from front to back.

Stand and rock like this and make your “I am” statement out loud, and then breathe deeply three times. It is important that you breathe deeply and expansively. Take your time while doing this.

After taking your three deep breaths, just stare out into the distance, as then begin to repeat your “I am” statement to yourself in a slow repetitive fashion. Take about one minute for this. Be certain to speak to yourself slowly, and to take at least one deep breath in between your statements.

11. Stand in a “regular” manner with both feet on the floor. Rock slowly and rhythmically from left to right.

Stand and rock like this and make your “I am” statement out loud, and then breathe deeply three times. It is important that you breathe deeply and expansively. Take your time while doing this.

After taking your three deep breaths, just stare out into the distance, as then begin to repeat your “I am” statement to yourself in a slow repetitive fashion. Take about one minute for this. Be certain to speak to yourself slowly, and to take at least one deep breath in between your statements.

12. Stand in a “regular” manner with both feet on the floor. Nothing special to do this time.

Stand like this and make your “I am” statement out loud, and then breathe deeply three times. It is important that you breathe deeply and expansively. Take your time while doing this.

After taking your three deep breaths, just stare out into the distance, as then begin to repeat your “I am” statement to yourself in a slow repetitive fashion. Take about one minute for this. Be certain to speak to yourself slowly, and to take at least one deep breath in between your statements.

The “active” part of the Practice is now complete.

Note to yourself your “I am” statement now. Is it the same as before? As I said up top change is fine if it comes, but either way is OK.

Note how you feel now, and how you feel in regard to your original intention and your “I am” statement(s). You might find it useful to take some notes.

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