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PROGRESSIVE RELAXATION and SELF-HYPNOSIS
Introduction:
I'm Dr. Len Bewersdorf, a psychotherapist and clinical
hypnotist in private practice in the Chicago suburbs. The
purpose of this information is to:
1. provide you with directions and suggestions sufficient to
let you experience a feeling of physical relaxation and, if you
wish, a period of self-induced hypnotic trance,
2. give you information about hypnosis that you may find
encourages you to learn more about this natural, easy way to
"tap" into more of your own personal resources, and
3. encourage you to give me feedback about your experiences
when you used this guide.
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You don't need to do anything special...just sit where you are,
with both feet on the floor. If your chair has a headrest, so
much the better -- it's not necessary, however.
Most of us don't breathe...that is, we don't breathe in a way
that promotes relaxation and tension reduction. Since I've made
you conscious of your breathing, you're probably making a liar
out of me right now! That's allright...just keep breathing
deeply and slowly...if you physically push your stomach out a
little as you breathe in...you'll find your breathing will be
deeper and more relaxing....
Now...you can continue breathing this way...slowly and
deeply...without really needing to think about it...and as you
do, you can pay attention to how tight or tense your shoulder and
upper back muscles are...and...just by thinking about them...you
can let them soften and relax a little...and you'll notice that
your breathing has continued just as before...and...as you let
your shoulders relax...your arms will also feel more relaxed and
you can also pay attention to your jaw...it may be clenched or
tight...but you can just let this ease a bit so that it feels
relaxed and loose...
Soon...you may find more of your body relaxing and as it
does...your eyelids may feel a little heavy as they relax
too...so before you experience much more of that...read the bold
print...then close your eyes and say it to yourself...then slowly
open your eyes and read the next directions etc.
OK, read this, close your eyes, say it to yourself...then open
them...
I CAN CONTINUE BREATHING DEEPLY AND SLOWLY AS MY BODY RELAXES
EVEN MORE....
now....read this and then close your eyes and say it to
yourself..
AS I RELAX MORE WITH EACH BREATH I TAKE, MY BODY FEELS HEAVIER
take your time...and do the same with this...
SOON I MAY DECIDE TO CLOSE MY EYES FOR A FEW MINUTES, BUT NOT YET
and this...
I WILL KEEP MY EYES OPEN EVEN THOUGH THEY MAY FEEL HEAVY...
and this,too...
WHEN I DO CLOSE THEM THE NEXT TIME...I CAN LEAVE THEM CLOSED AS
LONG AS I WISH TO...
When you finish reading this,
breathe in and out deeply and slowly three times...
Read the following...once...slowly...and think about what you're
reading...when you've finished...close your eyes...or leave
them open...
I CAN SLOWLY LET THE REST OF MY BODY RELAX...AND AS I THINK ABOUT
ANY TIGHTNESS I MAY FEEL...JUST BY THINKING ABOUT IT...THAT PART
OF ME CAN RELAX AND SOFTEN MORE...I'LL KNOW WHEN I'M FINISHED
WITH THIS EXPERIENCE BECAUSE I'LL WANT TO GET UP AND MOVE AROUND
A LITTLE...
The above text is a natural and simple way to let yourself
experience a feeling of relaxation and a daydream-like trance
where you are fully aware of everything going on around you but
for a while, just detach youself from what's going on around
you...
Please let me know if this brief excercise helped you feel more
relaxed for a while...
Leave a message for me at EXEC-PC BUSINESS BOARD 414/964-5160
Leonard Bewersdorf (leave the Dr. off please)