 forward and chapter 1 of a practical guide to self-hypnosis by Melvin Powers this is a LibriVox recording all LibriVox recordings are in the public domain for more information or to volunteer please visit LibriVox.org recording by Andrea Fiori a practical guide to self-hypnosis by Melvin Powers forward all of us like to think that our actions and reactions are a result of logical thought processes but the fact is that suggestion influences our thinking a great deal more than logic consciously or unconsciously our feelings about almost everything are largely molded by ready-made opinions and attitudes fostered by our mass methods of communication we cannot buy a bar of soap or a filtered cigarette without paying tribute to the impact of suggestion right or wrong most of us place more confidence in what they say than what we do in our own powers of reason this is the basic reason why psychiatrists are in short supply we distrust our own mental processes and want an expert to tell us what to think and feel despite this tendency to adopt our attitudes from others man has always been dimly aware that he can influence his own destiny by directing his thoughts and actions into constructive channels he has always to some extent known that his mind exerts a powerful influence on his body and that thoughts can have harmful or helpful effects on his emotional and physical health the ancient Egyptian sleep temples and the attempts by early physicians to drive evil spirits out of the body were both attempts to influence the body through the mind the unprecedented sale of the power of positive thinking by Norman Vincent Peel and other inspirational literature proves that millions of modern people recognize the efficacy of constructive thoughts what most of them do not recognize is that they are capable of implanting these beneficial thoughts in their own minds without reference to any outside agencies this can be done through self-hypnosis in modern society we have many cults religions and methodologies which have mental discipline as their goal the best example of a methodology is psychosomatic medicine which deals with the interrelationship of the mind and body in the production of mental or physical illness the rapid growth of hypnosis in the last few years is another example and it is gratifying to see that the emphasis in this field is now shifting from hetero-hypnosis to self-hypnosis self-hypnosis is a highly suggestible state wherein the individual can direct suggestions to himself it is a powerful tool in any therapeutic process and highly motivated subjects can parallel the success of hetero-hypnosis through their own efforts self-hypnosis can be used as a palliative agent and can even afford lasting results in many areas of the organism self-hypnosis can alleviate distressing symptoms, substitute strong responses for weak responses help overcome bad habits, create good habits, and help one's power of concentration the total personality is eventually changed to the point where it can function adequately in an increasingly difficult environment in learning self-hypnosis the subject does not relinquish control of himself as is commonly believed actually more control is gained self-sufficiency and self-confidence are inevitable results it is well to remember, however, that even good things may be overdone and good judgment is necessary for favorable results neither hypnosis nor self-hypnosis should ever be used indiscriminately the effectiveness of self-hypnosis depends upon many factors strong motivation, intelligent application of suggestions, and diligence are prerequisites we are not suggesting that self-hypnosis can take the place of all forms of psychotherapy we do recommend it as an adjunct to therapy when indicated used judiciously it can contribute a great deal to the individual's physical and emotional well-being and happiness as a professional hypnotist for many years I have seen astounding and apparently miraculous results by individuals using self-hypnosis many of these cases seem unbelievable to those not familiar with hypnotic phenomena it should be remembered, though, that many individuals seek hypnosis only when all other forms of therapy have failed this is so common that hypnosis has come to be known as a port of last call yet despite the seeming hopelessness of such cases medical literature lists thousands of remarkable recoveries there is nothing hit or miss about hypnosis used intelligently the results are the same for all those who are properly motivated nor are the results singular to modern hypnotists alone in reviewing the literature going back more than 100 years the same gratifying results were obtained the reader would do well to scan some out-of-print books on hypnosis at the library to understand the point further this book is written in terms that are comprehensible to the layman the step-by-step instruction should afford the reader a means of acquiring self-hypnosis the necessary material is here the reader need only follow the instructions as they are given the author wishes to thank Robert S. Starlett, member of the American Medical Writers Association for his valuable help in the editorial preparation of this book it is the author's hope that you will through the selective use of self-hypnosis arrive at a more rewarding well-adjusted and fuller life Melvin Powers One twenty fifteen Sherman Road, North Hollywood, California nine one six oh five Chapter one what you should know about self-hypnosis hypnosis has been defined as a state of heightened suggestibility in which the subject is able to uncritically accept ideas for self-improvement and act on them appropriately when a hypnotist hypnotizes his subject it is known as hetero-hypnosis when an individual puts himself into a state of hypnosis it is known as self-hypnosis in both cases the subject has achieved a heightened state of suggestibility even in hetero-hypnosis the subject really controls the response to suggestions actually all hypnosis is really a matter of self-hypnosis the subject enters into the hypnotic state when he is completely ready to do so this may require from one to many attempts before it is achieved even if the subject insists that he wants to be hypnotized immediately he may be resisting hypnosis unconsciously in self-hypnosis the same thing usually takes place the subject is anxious to achieve self-hypnosis but somehow the state eludes him what's wrong? it may be that he is unconsciously resisting it hasn't conditioned himself sufficiently to achieve the hypnotic state and doesn't know he is in the state this last statement may be surprising but we will examine it in detail a little later on most experts agree that about 90% of the population can be hypnotized my own feeling is that probably 99% can be hypnotized who among us is not influenced by suggestion aren't we all as we have seen influenced by the suggestions of advertising don't we all have a tendency to believe what we read in the paper here on the radio or see on television aren't we all convinced that a name-bran article is better than one that is not so well known suggestion plays a tremendously important role in our daily lives it begins from naming the baby with an appropriate name to securing a suitable place for intermittent I would like to call the reader's attention to a fascinating book dealing with the unconscious reasons why we do so many of the things that we do you will be intrigued with every page of the book it is called The Hidden Persuaders by Vance Packard my contention is that we are all suggestible and therefore being hypnotized or hypnotizing ourselves is just a matter of increasing the suggestibility that we already possess doesn't the hypnotist begin by suggesting relaxation doesn't he usually begin by requesting the subject to fix his attention on a particular object next he suggests to the subject that his eyes are becoming heavy and tired as soon as the subject closes his eyes he suggests that he will be in a deep hypnotic state I am sure that you are familiar with this procedure with each step the hypnotist is guiding the subject along directed lines to get him to accept further suggestions without question or doubt when the subject achieves the ultimate state in this procedure he has been hypnotized he then accepts suggestions without equivocation let us continue with the same thought suppose I say to you I'm going to stick you with this pin it won't hurt would you let me stick you with the pin obviously not let us suppose that you have been hypnotized and I repeat the same suggestion what happens then you readily accept the suggestion as being factual should I proceed to stick you with the pin you do not even flinch in fact you do not even feel the pain does this sound incredible isn't this exactly the same procedure that the dentist uses with his patient when he has hypnotized him for the purpose of painless dentistry achieving hypnosis therefore is a matter of directing this suggestibility that we all possess into the channels that will finally produce the hypnotic state it can be much more complicated than this explanation in many cases but let us use this as a working premise everyone can be hypnotized the time required for achieving hypnosis will vary from subject to subject we will discuss some of the reasons for this in a subsequent chapter but for our discussion at this time we need to understand this point I have encountered numerous individuals who were extremely disappointed because they did not respond to hypnosis immediately or after several attempts they wanted to know what was wrong an explanation that nothing was wrong somehow did not satisfy these individuals after all they argued didn't I go to a hypnotist especially to be hypnotized some insinuated that perhaps the hypnotist wasn't too good let me explain that most subjects need to be conditioned for hypnosis and this conditioning is helped when the subject practices certain conditioning exercises that I shall discuss in detail in chapter 6 titled How to attain self-hypnosis in my teaching I have found that about 1 out of 10 subjects responds to the first attempt at hypnosis one cannot make a definite statement as to the length of time necessary to learn self-hypnosis but it is my experience that this usually takes about one month I have had subjects learn self-hypnosis in about 30 minutes but I must also relate that I have worked with subjects for one year before they achieved it for the most part the laws of learning apply to self-hypnosis as with anything else that one would want to learn it can be a relatively simple procedure or it can be very perplexing the answer lies not so much with the hypnotist as with the subject one question that arises is if I'm under hypnosis how can I give myself suggestions during the hypnotic state it must be remembered the subject is always aware of what is going on he hears what is said follows directions and terminates the state when told to do so in the self-hypnotic state the subject is in full control therefore he can think reason act criticize suggest or do whatever he desires he can audibly give himself suggestions or he can mentally give himself suggestions in either case he does not rouse from the hypnotic state unless he gives himself specific suggestions to do so many feel if they audibly give themselves suggestions they will awaken in hypnoanalysis the subject answers questions during the hypnotic state having the subject talk does not terminate the state you can keep the talkative subject under hypnosis as long as you want furthermore the subject can be sitting erect with his eyes open and still be under hypnosis carrying this further the subject may not even be aware that he is under hypnosis he can be given a cue not to remember when the therapist makes a certain motion or says a certain word that he will go back into the hypnotic state but still keep his eyes open only an experienced hypnotist could detect the change another frequent question is how do I arouse myself from the self-hypnotic state you merely say to yourself that upon counting to five you will open your eyes and wake up feeling fine many times the subject falls asleep while giving himself post-hypnotic suggestions this is not undesirable since the suggestions will spill over into the subconscious mind as he goes from consciousness to unconsciousness a popular opinion about hypnosis is that the subject surrenders his will to the hypnotist in the process of being hypnotized furthermore many believe that once the subject is hypnotized the hypnotist has complete control of the subject and the subject is powerless to resist suggestion both beliefs are erroneous I believe the first misconception comes from seeing techniques where the hypnotist requests the subject to look into his eyes the hypnotist suggests to the subject that as he continues to look into his eyes he will fall into a deep hypnotic state this then becomes a matter of who can out-stare whom the subject usually begins to blink his eyes and the hypnotist follows this up with rapid suggestions that the subject's eyes are becoming watery and heavy and that the subject will fall into a deep hypnotic sleep just as soon as he, the subject, closes his eyes this procedure gives the impression to the observer that the subject is willed to go under hypnosis it appears that once the hypnotist concentrates or wills sufficiently the subject succumbs actually the hypnotist in this technique is not looking into the eyes of the subject he fixes his attention on the bridge of the nose of the subject the concept that the subject is a helpless automaton stems from the weird movies where the mad scientist has hypnotized subjects into behaving like zombies naturally there is usually a beautiful girl in the movie and she too has been hypnotized even though the audience is sophisticated enough to realize that this science fiction drama is purely entertainment the theme is repeated sufficiently in novels comics and television to make an indelible impression on the subconscious mind it's the technique of telling the big lie so many times that it becomes believable we are all influenced by this procedure there is an excellent book explaining this very premise it is called Battle for the Mind by William Sargent it describes in detail the technique by which evangelists psychiatrists, politicians and advertising men can change your beliefs and behavior following the reason that the subconscious mind can be affected you can see that a problem could present itself even though the subject consciously wishes to be hypnotized unconsciously, there may be a poor inner relationship with the hypnotist which can create an unfavorable climate for hypnosis when this is the case the subject doesn't respond until such a time that he relates well to the hypnotist even the most calculated procedures will fail until a positive transference relationship is established I am sure that you sometimes have said for some reason I don't like that person if press for an answer you'll probably reply I can't explain it but I just have a feeling about him actually your subconscious reactions are influencing your thinking and you feel a certain way the same thing takes place in business transactions you either like or dislike the proposition presented to you you may say I have a certain feeling about this deal you may not be conscious of the reasons but your subconscious has reacted automatically because of previous experience along similar lines in giving you some insight into the hypnotic procedure I'm trying to point out certain problems in regard to acquiring self-hypnosis for the most part it is not a simple procedure that is accomplished immediately you can't just will it it requires working toward a specific goal and following definite procedures which eventually lead to success the hypnotist is usually endowed by the subject with an omniscience and infallibility which logically is unjustified the subject is naturally extremely disappointed if he doesn't respond immediately if he loses confidence in the hypnotist he may never achieve hypnosis with this particular hypnotist I have hypnotized subjects who have been to several other hypnotists without success and I have had some of my unsuccessful subjects hypnotized by other hypnotists how and why does it happen I believe that some of the reasons are so intangible that it would be impossible to explain all of them with any degree of exactitude I once saw an individual about twelve times who wanted to learn self-hypnosis and had been unsuccessful in every approach I asked him if he would volunteer as a subject for a class in techniques of hypnosis that I was teaching for nurses he readily volunteered and showed up at the designated time much to my amazement as well as his own he responded within a relatively short time as one of the nurses hypnotized him before the group she had used a standard eye closure technique requesting him to look at a spinning hypno-disc that I had previously used with him every time he was in the office her manner was extremely affable she had used the identical technique I had used unsuccessfully and the subject responded excellently to cap the climax he was the first subject the nurse had ever hypnotized since this was only her third lesson how would you account for it? here was one of my students with two weeks experience hypnotizing a subject where I had failed while using every procedure that I felt would work was it because she was a better hypnotist? perhaps however, I'd like to recall at this time our discussion about subconscious responses I'm inclined to feel that being hypnotized by a middle-aged female nurse created certain favorable unconscious responses which accounted for his going under hypnosis at that time it created the initial breakthrough which was needed I was able to hypnotize him easily at his next appointment and he acquired self-hypnosis readily from that time on I have tried the same approach with other subjects who did not respond favorably and have failed to attain the success that I did in the above case why the impasse? it is one of the difficulties that we encounter in hypnosis and as yet it has not been resolved we know that the easiest way to achieve self-hypnosis is to be hypnotized and given a post-hypnotic suggestion that you will respond to hypnosis by a keyword, phrase, or gesture I have tried to point out some problems that can arise needless to say these problems do not always arise and the attainment of self-hypnosis can be a relatively simple procedure there is usually some way of reaching a subject who does not respond in a reasonable length of time now we come to the point where the subject wishes to hypnotize himself what happens in this situation? it would appear that the subject would go under hypnosis immediately after all, isn't he controlling the hypnotic session? of course, this does happen time and time again and the results seem miraculous I receive mail constantly from readers of several of my other books on hypnosis telling me how they were able to achieve certain goals that they never dreamed possible they write that they have achieved self-confidence and complete self-mastery and have been able to overcome problems that have plagued them for many years these problems not only include strictly psychological troubles but many psychosomatic symptoms as well many have remarked at the ease in which they were able to achieve self-hypnosis and the results they wanted for them it was as simple as following a do-it-yourself book others write about the difficulty they encounter and ask what to do about it it is my hope that this book will shed some light for those who have experienced difficulty in learning self-hypnosis we shall discuss many phases of hypnosis with the emphasis on self-hypnosis we'll discuss its many ramifications and try not to leave out anything helpful in our discussion if you follow the instructions and exercises that I give you assiduously you will be able to achieve a depth of self-hypnosis suitable for solving many of your personal problems end of four word and chapter one recording by Andrea Fiori chapter two of a practical guide to self-hypnosis this LibriVox recording is in the public domain recording by Andrea Fiori a practical guide to self-hypnosis by Melvin Powers chapter two what about the dangers of hypnosis one of the objections that you hear to hypnosis is that it can be dangerous in the hands of those not trained in psychodynamics of human behavior in as much as psychiatrists and clinical psychologists are the only ones who are thoroughly trained in the analysis of human behavior this objection, if valid, could limit hypnosis to a comparative handful of therapists fortunately it is not valid this was proved several years ago when the Bridey Murphy craze gripped the country despite the fact that thousands of amateur hypnotists were practicing hypnosis little or no harm resulted I have personally instructed several thousand medical and non-medical individuals and have yet to hear of a single case where a crisis was precipitated or anything of a dangerous or detrimental nature occurred as a result of hypnosis I have also taught several thousand persons self-hypnosis and can report the same findings many patients who seek treatment from competent psychiatrists, psychoanalysis, and psychologists do not always obtain satisfactory results this doesn't mean that everyone should stop seeking help from these specialists even a specialist doesn't have a perfect record of successful therapy what then is the objection to hypnosis the theory that if you get rid of one symptom, another symptom will take its place really holds no truth and is usually advanced by those who have had little or no experience in the hypnosis field however, a difference of opinion does exist even with those practicing hypnosis in this area some hypnotists trade down symptoms by replacing a serious symptom with a minor one while others just remove the symptom the latter is what a doctor does when he recommends aspirin for arthritis he knows the aspirin will not cure the arthritis, but he wants to alleviate the symptom to say that another symptom will replace the pain is unscientific and untrue the same is true of hypnosis Louis R. Wahlberg, MD, clinical professor of psychiatry, New York Medical College recently canvassed 30 experts in the field of hypnosis and found a few who felt symptom removal was irrational, temporary, or outright dangerous the large majority, however, employed symptom removal were indicated and minimized or ridiculed any possible bad effects a further objection to hypnosis is that the results are temporary as well as symptomatic it is well to remember that most medical therapy is specifically directed to symptom removal how permanent is most medical treatment once you couple heterohypnosis with self-hypnosis, you afford the patient the opportunity of utilizing suggestions for his own benefit any time they are needed this of course can make symptom relief permanent as an example, I would see no harm in teaching a patient self-hypnosis for symptomatic relief of a problem of insomnia it would certainly be better than physically depressing the higher brain centers with sleeping pills to produce unconsciousness every night I needn't tell you that millions of dollars are spent every year on sleeping pills and patients become dependent upon them needing more and more pills in order to produce sleep many accidental suicides stem from an overdose of sleeping pills yet despite the inherent dangers of sleeping pills which are glaringly apparent they are prescribed by the millions to say nothing of those that reach the market through illegal channels furthermore, how much effort is really made to get the patient off the sleeping pills there are also more voluntary suicides by sleeping pills than any other method perhaps if these drugs weren't so readily available, many of these unfortunate individuals would be with us today what about the often quoted statement that you might need to do some damage let's explore this area I assume that the reader is somewhat familiar with the work of Emile Couet or at least has heard of his famous auto-suggestion formula of day by day in every way I am getting better and better during our time thousands upon thousands of seemingly helpless and hopeless cases have been cured by repeating this affirmation over and over again day after day as the individual falls asleep I think we should make it clear that whether we call it auto-suggestion, positive thinking, meditation, yoga, affirmations or self-hypnosis we are in reality talking about the same thing all require certain basic prerequisites before they will work effectively for the individual we'll discuss these prerequisites in the next chapter what should be remembered is that the suggestions are being filtered into the subconscious mind which does not question, doubt, analyze or dispute the efficacy of these beneficial thoughts you can be sure that the constant repetition will have its effect hasn't the mind in the past accepted the individual's diagnosis when he said I'm sick, I have an inferiority complex I can't stop smoking, I can't lose weight, I can't concentrate I can remember a person's face, but I can't remember names I have a difficult time falling asleep I just can't seem to relax isn't such an individual, in effect, using self-hypnosis and hasn't the person convinced himself of the validity of his present state this is truly dangerous, it is negative hypnosis the question that I raise is why shouldn't the subconscious mind be even more convinced and respond strongly to suggestions which are in conformity with the natural desire to be of sound body and mind I have never been able to find a logical answer I think this is what happens many times a person seeks help with a problem which in reality has nothing to do with hypnosis his cure is not contingent on being hypnotized or on suggestion he or the hypnotist feel are indicated you will read in nearly every book and article dealing with hypnosis that hypnotism is not a cure-all no one has suggested or implied that it should be used exclusively for all emotional problems you may read a newspaper article warning about the dangers of hypnosis it may tell of a person who rid himself of one symptom and developed another in its place you usually get a grossly distorted picture of what happened with many aspects of the case not included it's a matter of taking what you want to prove out of context propagandists use this technique all the time to get across their message it's the old story of telling a half-truth honest criticism and a sincere difference of opinion are always welcome but criticism must be well founded from a scientific point of view and not stem from an emotional reaction you have probably heard the remark I won't let anyone hypnotize me what are they really saying what does hypnosis represent to such an individual to them hypnosis represents some sort of magic spell which invokes a state of complete helplessness and dependency upon the hypnotists we previously discussed how this erroneous conception can take place because of the manner in which hypnosis is usually interwoven with bizarre fictional stories for many the hypnotic state represents a period in which the conscious guard is dropped they feel they may compulsively reveal the darker side of their nature confess their hostility or relate information they would never voluntarily divulge to anyone this is the real danger they see in hypnosis to protect themselves from it they attack it it is much like the fanatic vice crusader who militantly attacks sin in order to alleviate his own feelings of guilt stemming from the fact that vice actually attracts him fear of hypnosis takes different forms but basically it is the fear of revealing one's true feelings an employee for instance at a gathering which included the employer he dislikes would never volunteer as a subject for hypnosis if the occasion arose he would be afraid he would do or say something which might endanger his position hypnosis for him would be dangerous because he would be afraid to take the chance the truth is however that this individual would be taking no chance the hypnotic state is not a confessional period the subject is aware at all times of what he is saying if the subject does not wish to pursue a line of questioning he tells the hypnotist if the hypnotist persisted further along this line the subject would shake off the hypnotic state another misconception about hypnosis is the widely held belief that the subject is unconscious this represents a threat to the security of the individual actually the hypnotic state is a period of extreme awareness in which the subject is hyper acute furthermore the subject is not asleep nor is he in a trance state in the correct meaning of that term he is in an altered state of awareness with his faculties and reasoning ability intact inducing hypnosis merely creates a mood or state in which the powers of suggestibility are heightened when the general public and the medical profession become familiar with the true state of hypnosis we shall have a greater acceptance and utilization of this power it is a slow process but one which will finally evolve in the final analysis I believe the only danger that exists is in the mind of the individual who fears hypnosis because of whatever subjective qualms he has about his own emotional involvement in the hypnotic process of course all persons using hypnosis for the alleviation of pain should consult their family physician pain is nature's way of indicating that something is wrong with the organism it would be foolish to suggest that a pain in the stomach will disappear when this may be a sign of a needed appendix operation the same may be said of constant migraine headaches it must be determined that the headache is not a symptom of a brain tumor or some other pathological condition it may be of interest to know that hypnosis is presently being used to relieve pain in terminal cancer patients there is an excellent article on this subject and I recommend it to doctors reading this book it is called the use of hypnosis in the case of the cancer patient which appeared in the January 1954 issue of cancer there are at present several thousand dentists throughout the country using hypnosis they have formed their own society and publish a quarterly journal the journal of the American society of psychosomatic dentistry one of the best books in this field is called Dental Hypnosis Handbook by Jacob Stolzenberg, DDS an excellent article is Danger, Hypnotistic Work by M. Abramson the author reviews briefly the pros and cons regarding the medical use of hypnosis he concludes it is the author's opinion based on extensive personal experience of over 15 years that the use of hypnotherapy by a physician or dentist who has been properly trained and who uses this technique strictly within his field of competence carries with it no more and probably less danger than the use of many other techniques of treatment used in medicine today End of Chapter 2 Recording by Andrea Fiori Chapter 3 of A Practical Guide to Self-Hypnosis This LibriVox recording is in the public domain Recording by Andrea Fiori A Practical Guide to Self-Hypnosis by Melvin Powers Chapter 3 Is Hypnosis the Answer? Dr. George Esther Brooks, professor of psychology at Colgate University and author of the book Hypnotism made the following two statements in a paper called The Future of Hypnosis given as part of a program on the nature of hypnosis at the annual meeting of the American Psychological Association in 1959 It would be well to sound a word of caution against certain attitudes which have become prevalent in which can be well illustrated in the field of medicine In this respect, direct suggestion is under the ban For example, a dictum Never remove the symptom unless the cause is understood is much emphasized Its validity is greatly open to question since much of medical practice is direct symptom removal as only a little thought makes apparent Another dictum generally followed is that the unconscious background of symptom complexes must necessarily be made conscious to affect a cure Reasonable and thoughtful consideration of the extensive role of the unconscious in daily living and functioning renders this dictum much less credible I should like to discuss both of these statements in some detail as they invariably arise in the mind of the individual seeking help through hypnosis The first thought that comes to mind is that all the religious healing cited in the Bible involve direct symptom removal The cures that are affected by religious devotees traveling to sacred shrines are also in the realm of direct symptom removal I have yet to hear a criticism of this type of treatment directed at religious leaders or condemnation of the religious shrines These cures are accepted as evidence of the power of faith or attributed to the supernatural In these cases, nothing is ever done to make the person cured understand the nature of the unconscious mechanisms which contributed to his problem Religious healing cannot be dismissed by merely saying it isn't scientific A methodology is only scientific when it works It is of no value if it doesn't help the individual seeking help We must face the fact that not all people can be helped by the same psychological treatment We can readily see this in the following extreme example An aborigine suffering from a psychological problem certainly wouldn't be a candidate for psychoanalysis as we know it He could, no doubt, be helped much more readily by a witch doctor It also stands to reason that the sophisticated Westerner would not be influenced by the incantations of a tribal medicine man Going further, we find there are many schools of psychotherapy and many approaches to solving man's emotional problems The cure rate for all of them, however, is approximately the same I think we must accept the fact that there is no one sound logical, scientific approach I believe that so long as the end result is achieved the methodology was scientific for that individual's needs The goal of all therapies is to help the patient free himself from whatever emotional problems beset him This approach to some readers may seem an oversimplification of a very complex problem but I think it's time that we had a simple, workable formula devoid of technical jargon Too often complex technical terms and theories have been glibly used to explain away failures I believe we need more and more emphasis on measures to make the patient feel better rather than spending most of the time trying to find out why he doesn't feel well This, of course, is symptom removal again I should like to point out an interesting fact pertaining to biblical healers So long as the fame of the healer preceded his arrival in any country he was able to heal the sick However, where his fame as a healer was either unknown or discredited he found no faith and subsequently no cure The earliest reference to hypnosis is in the Bible Genesis 2, 21 and the Lord God caused a deep sleep to fall upon Adam and he slept Dr. William Malamud, 86 president of the American Psychiatric Association in an address delivered at the annual meeting in 1960 stated the following in a paper called Psychiatric Research, Setting and Motivation During the last few years we have witnessed a growing trend of overemphasizing the value of exact methodology and uniformity of standards This trend, which could be characterized as a cult of objectivity has already had an important influence on psychiatric research It is true that in its emphasis on critical judgment and valid criteria it has helped to curb unrestrained flights of imagination and sloppy methodology But the over-glorification of objectivity and the insistence on rigidly single standards of acceptable methods have resulted in a concentration on certain phases of the science of human behavior at the expense of other very important ones I believe that most individuals have a fairly good understanding of how they came to have the problem that they have I have yet to encounter a person who protests He has no idea why he doesn't function as he would like to in a certain area From a practical standpoint not many have the time nor money required to delve into the unconscious background of the problem The high cost of treatment is a very real objection and cannot be discounted lightly People suffering from emotional problems usually suffer financial reverses as well Who is to help these people? There are very few places in the country where they can receive competent psychiatric help at a reasonable fee Is there this type of help in your own community? It is only when the individual is destitute that the state provides whatever help it can However, at this point it's a long hard struggle back to good emotional health The National Association for Mental Health and its affiliates issue about 10 million copies of 200 different pamphlets on various aspects of mental health To assess the value of these pamphlets 47 mental hygiene experts held a conference at Cornell University A report on this outstanding conference has been published It is called Mental Health Education A Critique A feature by Ernest Haviman in the August 8, 1960 issue of Life contains a very worthwhile article on this conference called Who's Normal? Nobody But we all keep on trying In dissent from mental health approach experts decry feudal search for an unreal goal The following paragraph is taken from the Life article What about psychiatry and psychoanalysis? This is a different matter Many unhappy and problem-ridden people though by no means all who have tried it have profited from psychotherapy Indeed, all the mental health pamphlets as a postscript to all the self-help methods they advocate wind up by advising the reader to seek professional care But the skeptics at Cornell cited statistics which of them show that psychiatric treatment is as remote for the average person as a trip to the moon Aside from the expense which most people would find prohibitive there simply are not enough therapists to go around The U.S. has around 11,000 psychiatrists and 10,000 clinical psychiatrists In all, about one for every 8,500 citizens If everyone with emotional problems decided to see a psychiatrist the lines at the doctor's offices would stretch for miles I assume that most readers of this book know that state hospitals are understaffed and unable to provide proper care for the mentally ill Mike Gorman, Executive Director of the National Mental Health Committee has written a crusading report on this very theme called Every Other Bed In this book he tells us that every other hospital bed in the United States is occupied by a mental case Mental illness costs the country two and a half billion dollars a year besides the more important untold human suffering that can never be equated in dollars The book is a shocking story of how we have let this happen are still letting it happen and of how little for the most part we, the general public, as well as the medical and psychological professions are doing to correct this deplorable situation It is time that we re-examine the dictums that say a symptom can never be removed unless the cause is understood and the unconscious background of the symptom complexes must be made conscious and understood before a cure is affected There are many positive thinking groups functioning in the religious field Many of these religious groups are in existence primarily because of the dynamic philosophy or psychology they offer for everyday living Couple this with a strong faith in God and you have a combination which approaches infallibility Recently we have had a series of best-selling books which expound this very theme Does it work? Of course it does, when used properly You can be sure that there has been criticism of this religious psychology The criticism is that the basic causes of the problem are never dealt with and the unconscious conflict is not resolved It's the same argument over and over again What about the people helped? They seem to have made tremendous strides and are leading lives as well adjusted as anyone else Once imbued with this spirit or feeling of well-being it permeates every phase of their relationship in a constructive manner The only reason that there isn't more criticism is that this type of psychotherapy is incorporated into the religious tenets of these groups and criticizing another man's religion makes the detractors entire philosophy unacceptable I am strongly in favor of these groups because I would prefer having a religion that keeps pointing out the positive side of life and that life can be beautiful if you put your faith in God and practice positive thinking It is certainly better than the clinical philosophy of its detractors or the grim religions which stress punishment Think of the guilt feelings involved in the latter No one can live up to such a formidable creed Of course, if you suggest a positive thinking religious individuals that they are using a form of self-hypnosis they will emphatically deny and debate the issue Since we are primarily interested in mental hygiene and not in winning a debate it is well to leave the matter as it stands The point to keep in mind is so long as a person feels that his methodology is the answer to his needs and so long as no one is being hurt by his belief I feel he should cling to his conviction He should not allow it to be destroyed by those who are thinking in different semantic terms I would like to bring up another common example pertaining to the two basic concepts that we have been discussing It is the example of the many individuals who have taken public speaking courses to overcome stage fright In most cases the person involved hasn't had too much opportunity to be a public speaker Because of this he suddenly feels he may not say the right thing or forget what he wants to say This anxiety can create the very situation or block that he fears What is the solution? Certainly not psychoanalysis to find out why he functions the way he does You could use this approach but I don't think it's the most constructive one It's like asking what am I doing that's wrong instead of what can I do that's right The most constructive approach is to take a course of instruction to get the actual practice and experience in the techniques of public speaking Before proceeding further I believe it is necessary to point out that I am not just being critical of the convictions of other sincere and dedicated individuals engaged in the field of mental hygiene It is always good to reevaluate our present thinking on any subject no matter how sincere or convinced we may be that what we are doing is correct At times we can become so immersed in our convictions that we cannot take criticism and respond emotionally to ideas or interpretations that do not coincide with logical thinking What then is the answer to mental health problems? There is no single answer It is a very complex situation There are many promising drugs and treatments which if adequately developed and widely used could do a great deal toward promoting good mental health Fundamentally, the problem will always be that of trying to understand human behavior and helping those in distress with an efficacious formula What is that formula? I believe hypnosis can contribute in part to the answer Needless to say, hypnosis is contraindicated in many emotional problems because of the very nature of the problem itself Some emotional difficulties must first be worked out on a conscious level After this, hypnosis can be instrumental in achieving the final goal Dr. Frank S. Caprio, a prominent psychiatrist in his book, Helping Yourself with Psychiatry states the following A whole new world of self-confidence and positive living is open to every person young and old, through hypnosis, self-hypnosis and self-suggestion, or auto-hypnosis End of Chapter 3 Recording by Andrea Fiori Chapter 4 of A Practical Guide to Self-Hypnosis This LibriVox recording is in the public domain Recording by Andrea Fiori A Practical Guide to Self-Hypnosis by Melvin Powers Chapter 4 How does self-hypnosis work? There's an old Chinese proverb that states One picture is worth a thousand words In conveying suggestions to the subconscious we have found that picture images are more effective than words that are implanted For example, it isn't sufficient to say I will be confident The words must be augmented by a picture of yourself as the confident person you want to be If you say I can't visualize myself as a confident person because I have never been that way you can borrow those personality traits that you want for yourself Imagine yourself endowed with the characteristics of some confident person that you know The qualities that you seek may even be borrowed from a famous person If this isn't possible make up a personality which is a composite of all the things you want to be See yourself walking, talking and carrying on activities Keep fortifying this image with the mental suggestions that are needed It won't be long before these mental impressions give rise to the confident feelings that you seek As you keep implanting these images they will become a natural part of your conscious personality Dr. S. J. Van Pelt President of the British Society of Medical Hypnotists an editor of the British Journal of Medical Hypnotism writes about this technique in his book Secrets of Hypnotism He calls it 3D technique in medical hypnotherapy As you read the following paragraph it would be well to remember that it contains the essence of making the self-hypnosis technique work once you have achieved the hypnotic state, per se Incidentally, the same procedure can be used in attaining the hypnotic state itself You see yourself entering the state of hypnosis in your initial attempts This in turn sets up a conditioned response and a favorable emotional reaction which is necessary The writer has found visualization of the greatest value in the re-education of the patient which is an essential part of hypnotherapy In this method, after the cause of the trouble the patient has been discovered and as a part of his re-education the patient is instructed while under only light hypnosis to form a picture in his mind He is asked to imagine a movie screen and to see himself just like an actor on this screen playing a part He is told that the picture looks very real 3D in fact and that he can see himself acting and looking the way he wants to look and act Various scenes are suggested such as the patient will have to face in real life In each he is instructed to see himself as in real life always succeeding For instance the stammerer might be asked to picture himself speaking easily to people and feeling perfectly at ease The patient is also instructed how to form these success pictures for himself It is stressed that he will only be able to see himself as he wants to be Successful Since the picture gives rise to the appropriate feelings it is not long before the patient begins to show the benefit of his private 3D film shows After explaining this technique to students many have inquired Is that all there is to it? It seems so simple Of course there is more to it The individual must follow through with the instruction This is one of the difficult aspects of this type of program Let me enumerate some of the problems I have encountered in teaching self-hypnosis As mentioned one of the difficulties is that the techniques seem too simple Students become skeptical They feel it should be more complicated and involved in order to get results I suppose people better appreciate something that comes only after a hard struggle This procedure is devoid of this Of course I am not saying that once a person begins to use this technique his problems will automatically vanish and his life will be cheery forever after We have been conditioned to think that success in anything can only come after a long hard struggle This is the basic theme of the American way of life We have been accustomed to believe that conflict and struggle are a part of life and large doses of it are necessary before we achieve success in any field I can only reiterate that the information contained in this book is all you need to get results It is necessary that you follow through and not give up after you have tried the program for a short while and have attained no appreciable results This brings us to another point Many persons expect immediate results when they begin to use self-hypnosis If they don't get the results they anticipated immediately they want to know what's wrong My answer is usually that nothing is wrong and that they need only keep steadily applying the instructions Certainly one doesn't become a proficient typist musician actor or sportsman because he has mastered the basic techniques It takes time to acquire proficiency Let me assure you that anyone using and applying this technique can benefit from it One of the troubles in dealing with any problem is routing defeatism and hopelessness You can incorporate post-hypnotic corrective measures in the suggestions that you give yourself However, I believe that they must be dealt with on a conscious level as well You must believe that you can conquer your difficulties no matter how long you have had them If you are prepared to work with self-hypnosis in an unremitting manner you will achieve the self-help that you seek Now and then you can anticipate a setback in your progress but this needn't discourage you from your overall task Recount the progress already made If you have a let down because you expected quicker and more dramatic results remember that this is a common feeling shared by many with emotional problems Remember also how long you have had the problem No doubt you have tried other methods and became discouraged because you weren't making the progress you had anticipated You dropped the idea and landed back where you started Make up your mind consciously that you will work with untiring sincerity and a perseverance that will not falter because your chosen goal is not achieved immediately I know of no therapy that leads straight to positive results without obstacles and intermittent failure Success comes in spite of intervening failures because the ultimate direction has been clearly thought out and charted Self-hypnosis will finally work because you are constantly conditioning your subconscious to react in a positive, constructive manner The program must, of necessity become automatic in nature When it does, you will suddenly find yourself feeling the way you wanted to and doing the things that you've set out to do with the aid of self-hypnosis You actually cultivate those feelings that you want Hypnosis will not work with skeptics Every so often a person comes to my office seeking help He tells me that his family physician or his spouse feels that he should take my course in self-hypnosis I inquire if he feels he might benefit from the course If his answer is not positive and if after talking to him at length about the benefits of hypnosis I still feel he is not ready for the course I suggest another mode of treatment for him The reason for this is that unless the person is optimistic and enthusiastic about self-hypnosis it just isn't going to work as effectively as it would otherwise The very nature of a skeptical attitude limits the constructive forces that we wish to harness Occasionally individuals want indisputable proof that hypnosis is going to help them It is impossible to give them the proof and unqualified reassurance that they seek Yet these same people do not require proof from their physicians No one can guarantee success However, I do point out that the continued and intelligent use of self-hypnosis can be instrumental in directing the healing, curative, constructive forces of nature Many times a metaphysical rather than a scientific approach is required It's a matter of trying to satisfy the patient's needs At times it is helpful to allow the patient to attend a class in self-hypnosis Being able to communicate and identify with other individuals seeking self-hypnosis often is enough to change his attitude This is especially true when one or more of the students relates dramatic changes Self-hypnosis works because we are able to condition ourselves to various stimuli We condition ourselves consciously and unconsciously to many activities When we experience anxiety it stems from a conditioned process which could not have been conscious or unconscious In self-hypnosis the individual consciously works toward implementing and strengthening his own inherent strength and resources These objectives, when attained result in feelings of confidence, relaxation, self-mastery and well-being Furthermore, hypnosis utilizes a natural mental process We all know that placebo's work admirably in numerous cases The dictionary defines the word placebo as an inactive substance or preparation administered to please or gratify a patient also used in controlled studies to determine the efficiency of medical substances Many controlled experiments have shown that people achieve similar results whether they take a placebo which they think is the real medication or real medication that was prescribed Several years ago many tests were carried out with antihistamines to prevent colds The results were always the same We are interested in what makes the placebo act as efficiently as the true medication It stands to reason that a chain reaction is set up actually causing a physiological result from a psychological situation The unsuspecting patient declares I've never felt so good in my life Yet this would have never happened if he didn't think he was taking the marvelous new medicine A recent scientific study by one of the leading pharmaceutical houses concluded that one-third of the effectiveness of any medication depends upon the faith and trust that the patient has in the prescribing physician I am sure that the placebo results and the patient's faith in the physician as contributing factors to the effectiveness of medications do not come as a revelation We are all aware of such information The problem is how to harness this unconscious process for constructive goals The answer is through self-hypnosis Self-hypnosis, as we have explained it uses a technique called visual imagery This has been referred to by many different names but for our purposes we'll call it visual imagery Within this technique lies one of the keys for achieving the goals that you want There have been many famous books written incorporating this technique as a basis for achievement Perhaps the most famous of all is called Think and Grow Rich by Napoleon Hill In recent years, the magic of believing by Claude M. Bristol and the power of positive thinking, already mentioned have become well-known The book which gives direction to most of the books in this field is called Self-Mastery through Conscious Autosuggestion by Dr. Emile Couet I am sure the older readers of this book have heard the famous saying which I will repeat here for emphasis Day by day, in every way I am getting better and better Invariably, in all these books there is reference to the biblical quotation as a man thinketh in his heart so is he As the reader can deduce we are not theorizing at a startling new discovery The technique is ancient as man himself and his dream of a better tomorrow All books using the visual imagery technique will tell you to paint a vivid mental picture of the material things you wish to acquire if it is a case of material wealth For personal improvement they tell you to paint a vivid picture of the individual you want to be In most cases you are told to do this in a relaxed or meditative state with as few distractions as possible The next two requirements are constant repetition, conditioning and a burning desire, motivation to achieve what you set out to do Aren't these books really talking about self-hypnosis? Aren't they describing precisely the techniques of self-hypnosis? The terminology is different but the approach is the same With these techniques is an aim to direct thinking, picturization positive thinking, suggestions and constructive thoughts or images to the inner self or real self Aren't they once again really talking about the subconscious mind? I have no argument with any workable approach to emotional maturity but in many cases we are actually becoming involved with the meaning of words semantics The quickest way to the subconscious is through self-hypnosis In this self-hypnotic state you are able to consciously direct suggestions to your subconscious mind End of Chapter 4 Recording by Andrea Fiore Chapter 5 of A Practical Guide to Self-hypnosis This LibriVox recording is in the public domain Recording by Andrea Fiore A Practical Guide to Self-hypnosis by Melvin Powers Chapter 5 How to Arouse Yourself from the Self-hypnotic State You will note that this chapter precedes instruction on how to attain self-hypnosis The reason for this is to alleviate whatever anxiety you may have in regard to the question If I'm hypnotized, how do I awaken myself? It is important to understand that even though you are hypnotized you are in control You are aware of your surroundings What is going on about you can think clearly and can arouse yourself very easily It is only necessary to say or think I shall now open my eyes and wake up feeling fine You could also give yourself a specific count and say, as I count to five I'll open my eyes and wake up feeling wonderfully well and refreshed One, two, three, four, five It should be remembered that while we sometimes use the word sleep to describe the hypnotic state we are not actually referring to true sleep This accounts for much of the confusion The individual thinks If I'm asleep, how can I awaken myself? If the subject were asleep in the true sense of the word this would be impossible Actually, the subject is in a special or heightened state of awareness In self-hypnosis he is extremely conscious although his general physical appearance is one of passiveness In the self-hypnotic state the individual consciously gives himself whatever suggestions he desires This proves he is conscious and therefore can't awaken himself with the appropriate suggestions Occasionally, the subject falls asleep while giving himself suggestions or while relaxing to get into the right psychological mood Naturally, in this case the subject will awaken in due course If the subject practices hypnosis when he is normally set to fall asleep in bed he would awaken refreshed in the morning at his usual time Before beginning to give yourself therapeutic suggestions you could give yourself the following suggestions which give you a specific length of time that you will work with self-hypnosis I shall work with self-hypnosis for 15 minutes At the end of that time I shall open my eyes and wake up feeling wonderfully well wide awake, confident, cheerful and optimistic The moment I open my eyes I'll feel refreshed In case of any outside danger I'll be able to awaken immediately be fully alert and act accordingly You will notice that these suggestions take into consideration the possibility of something happening of danger to the individual such as fire, etc These points arise in the minds of most individuals attempting self-hypnosis and are well taken You could also set an alarm clock to awaken you at a designated time Let us assume to arouse yourself you gave yourself a suggestion to open your eyes and be wide awake at the count of 5 You count to 5 and for some reason you are unable to open your eyes First of all Don't worry Remain relaxed and give yourself the suggestions over again emphasizing to yourself that at the count of 5 you will absolutely, positively be able to open your eyes very easily and will feel fine You then begin the count again reiterating between each number that you will positively open your eyes at the count of 5 and be wide awake This should do it Should this not do it may I reassure you again Don't become alarmed Relax for a few minutes and try again You'll be able to open your eyes and wake up I hope I haven't frightened you with the prospect of not being able to awaken I bring this up only to acquaint you with the procedure to use Actually, the problem of dehypnotization is a rare one I should point out a very important fact I have never had a subject practicing or using self-hypnosis tell me he had the least bit of difficulty in awakening himself from the self-induced hypnotic state I have had persons tell me that they heard or read of a case where the hypnotist could not bring the subject out of the hypnotic state and as a result the subject slept for so many days Not one of those stories could be documented Years ago for publicity purposes stage hypnotists would have a subject sleep in a store window for several days This was on a voluntary basis though and should not be confused with what we are discussing In working with subjects I have very rarely had a subject who did not awaken at a specific count but I have had this experience I have usually found that the subject is so relaxed that he just didn't want to awaken for fear of losing this pleasant sensation When the subject doesn't awaken I merely ask him in a calm manner Why don't you wish to wake up? You can answer me without awakening from the hypnotic state He usually replies he'd like to remain in this state for another five minutes or so I agree to this extended period while getting a firm commitment from him that he will awaken after this period This is usually sufficient to bring the subject out of the hypnotic state Occasionally the instructions to wake up are not clear to the subject If this is the case clear instructions should be given You could also deepen the hypnotic state and then give suggestions to awaken at a specific count in a very authoritarian manner Every so often I have found that the subject has fallen into a natural sleep and just hasn't heard the instructions In this case I raise my voice which is usually sufficient or gently shake the subject awakening him as you would any sleeping person I would like to relate a rather interesting experience that I had with a male subject I had worked with this particular subject six times previous to this occasion He was a good hypnotic subject and he failed to awaken in the usual manner Since he had carried out several post-hypnotic suggestions it was rather perplexing to analyze what had happened After about ten minutes he finally agreed while he was under hypnosis to awaken at a given count I asked him what was the nature of the difficulty He replied, I wanted to see how you would react Having difficulty in de-hypnotizing yourself is extremely rare Should it happen, keep calm and repeat the suggestions with emphasis Even in hetero-hypnosis where the hypnotist hypnotizes a subject it is extremely rare There are explainable psychodynamic factors for this However, they can be met adequately while the subject is under hypnosis Chapter 6 Let us begin with the hypothesis that anyone can learn in practice to some degree the science of self-hypnosis we shall assume that you have carefully thought out what you want to accomplish You have, through self-analysis come up with reasonable goals of therapy and self-improvement The next step is the acquisition of the hypnotic state, per se Before giving you the specific instructions I would like to clarify a question which invariably arises in teaching a student self-hypnosis It is Are the suggestions that I give myself as effective as the ones you would give me in hetero-hypnosis It is natural to assume that the suggestions of the hypnotist would be more effective than those given by the subject himself but both have the same intrinsic value It is well to remember that all hypnosis is really self-hypnosis and all hetero-suggestions are transposed into self-suggestions If the hypnotist firmly suggests from this moment you will feel very confident in all life situations The subject automatically and unconsciously rephrases the statement From this moment I will feel very confident in all life situations The subject, ordinarily mentally or aloud repeats all suggestions using the pronoun I instead of you The easiest and quickest way to learn self-hypnosis is to be hypnotized and given a post-hypnotic suggestion to the effect that you will be able to put yourself into the hypnotic state at a given stimulus whenever you desire to do so The hypnotists need not be a professional Anyone understanding the rudiments of hypnosis can do this However, let us assume you want to learn self-hypnosis and cannot find help If you understand and consciously practice the instructions that I shall outline you will attain your goal Sit in an easy chair or recline on a sofa or bed Next, choose a point of eye fixation on the ceiling preferably a spot behind you which would normally cause eye fatigue or strain Now breathe very slowly and deeply As you do this repeat aloud or mentally the word sleep as you inhale and deep sleep as you exhale Do this for several minutes in this manner until such a time as you find yourself getting drowsy Next, suggest to yourself that your eyelids are becoming heavy and tired The goal is to acquire eye closure using this method You want to reach a state where it is uncomfortable to keep the eyes open Once you get your eyes closing seemingly of their own volition you have reached the first step in achieving self-hypnosis For yourself, such suggestions as My eyelids are becoming very heavy and tired My eyes are becoming very watery My eyelids are blinking I just want to close my eyes The moment I close my eyelids I shall fall into a deep sound hypnotic sleep Even though in a deep state of hypnosis I shall be aware of my surroundings and be able to direct post-hypnotic suggestions to my subconscious mind When your eyelids actually become heavy or when your eyes actually begin to water you intensify these feelings by repeating affirmative suggestions along these very lines This is known as the feedback technique and helps to reinforce the actual condition that exists Proceeding in this way hastens the actual closing of the eyes an attainment of the hypnotic state, per se Let us assume that you practice this procedure with your eyes closed Let us assume that you practice this procedure and seemingly nothing happens Continue to practice it again and again until such a time as you are able to achieve an eye closure You will eventually be able to do this within a relatively short period of time One of the best times to practice the technique just given is when you are falling asleep at night The lights are out and you are lying in bed Choose an imaginary spot above and behind your eye level so there is some strain on the eye muscles Now begin giving yourself suggestions that your eyelids are becoming heavy, etc The reason this period is such an excellent time to practice self-hypnosis is that the suggestions you give yourself spill over into your subconscious as you drift from consciousness to unconsciousness It's like telling yourself to wake up at a certain time in the morning The suggestion reaches your subconscious and activates you consciously to awaken Using this approach you can give yourself dynamic constructive suggestions at this time as well as giving yourself the post-hypnotic suggestion that the next time you practice self-hypnosis you fall into a deeper sound hypnotic state at the count of three You also emphasize that your eyelids will close involuntarily whenever you relax for five minutes and afterwards count to three This conditioning process will be augmented by the use of the sleep period The suggestions will tend to work unconsciously during this period and hasten your attainment of the constructive goals as well as the self-hypnotic goal itself Once you have achieved eye closure deepen the hypnotic state by the following suggestions As I count to three I'll go deeper and deeper into a profound hypnotic state As I count to three I shall find myself becoming more and more relaxed As I count to three I shall fall into a deep hypnotic state You repeat these suggestions many times actually trying on a conscious level to feel sleepier more relaxed more at ease In doing this you take on the characteristics of a deeply hypnotized subject Part of the difficulty in learning self-hypnosis is that the subject is aiming at a state of mind in which he has no experience If I say act happy or act sad there is an immediate reaction from your experiential background and you can react accordingly If you have never seen anyone hypnotized and I say act as though you were hypnotized You must of necessity act in a manner that you would assume approximated that of hypnosis If you had actually seen someone hypnotized you would naturally take on the characteristics you had observed This would either be done consciously or unconsciously Some individuals describe the hypnotic state as a state of complete relaxation Many get a feeling of detachment others a feeling of dissociation as though their entire being was only thought Some get a floating or drifting feeling likening the experience to lying deep clouds Others experience a heavy, pleasant, sinking feeling Still others get a feeling of peace and serenity Many describe the hypnotic state as being akin to the state just prior to falling asleep or like daydreaming and they experience the same reactions Yet there are some who do not feel a definite change They describe it by saying I just felt that I had my eyes closed I heard everything and was completely aware at all times Since it is possible to direct your feelings reactions I would suggest that you aim for a completely relaxed comfortable state You have now reached the point where your eyes are closed and you have given yourself further suggestions to deepen the state of hypnosis This has taken from about 6 to 10 minutes You are not sure though that you are under hypnosis There are many ways to test this and I shall outline one of these tests later in this chapter However, for your initial attempts it isn't too important whether or not you are under hypnosis You are still to give yourself the post-hypnotic suggestion that the next time you attempt to hypnotize yourself you will fall into a deeper and sounder state after you have relaxed for about 5 minutes and counted to 3 In your initial attempts you will be trying to establish a condition response to the count of 3 which will subsequently cause your eyes to close and put you under hypnosis Eventually you should react instantly to the count of 3 or any other cue you may use The key words or stimulus become associated with the action that you seek Through repetition just thinking about the stimulus can bring on the response This is known as ideal motor action and is present in the waking as well as the hypnotic state Pavlov's famous experiments which induce dogs to salivate when a bell was rung after previously having food fed to them at the same time are examples of this type of conditioning Don't we generally become hungry if someone tells us it's noon and time for lunch when in fact it's only 11 o'clock I had a common experience recently that I'm sure many readers have shared One of my neighbors seeing my car was parked in front of my house and knowing I was home called to say he was dropping in to see me While working on the manuscript of this book I thought I heard the door bell as I was typing I went to the front door and no one was there I even walked around the house looking for him because I was so certain I heard the bell This is another example of an ideal motor action I told my friend about it when he arrived approximately 30 minutes later He looked at me rather whimsically and we both shared a laugh Haven't you thought you heard the phone ring when you were waiting for a call? In the chapter How does self-hypnosis work? Stress was laid on the importance of the visual imagery technique During every attempt to achieve self-hypnosis you attempt to visualize yourself going into the hypnotic state Once you have deep in the state you begin the process of visualizing yourself exactly the way you want to be You may experience difficulty at first but as you keep at it you will be able to picture yourself the way you want You use the visual imagery technique whether you think you are under hypnosis or not These images become clear as you constantly hammer home these suggestions This is the exact procedure necessary and you needn't complicate it Let us suppose that you are getting your eyelids to close at the count of three and have achieved a good state of relaxation With these prerequisites you can anticipate going deeper into the hypnotic state Actually, being able to get the eyes to close at a specific count is the first level in determining if the subject has gone under hypnosis If you have conditioned yourself this far then you can go to the next step The next test is called the swallowing test You mentally give yourself suggestions that as you slowly, to yourself count to ten you get an irresistible urge to swallow one time You further suggest that this will happen even before you reach the count of ten You then begin to count One, my throat is parched and I feel an irresistible urge to swallow one time Two, my lips are becoming very dry and I feel an irresistible urge to swallow Three, my throat feels very dry and I feel an irresistible urge to swallow one time Four, before I reach the count of ten the urge to swallow one time will become irresistible because my lips and throat are so dry Five, once I swallow I shall no longer have the urge to swallow again and as I swallow one time I shall fall into a deeper and sounder state of hypnosis repeating and affirming the suggestions about swallowing Once you actually swallow you discontinue the suggestions and instead give yourself suggestions that you are falling deeper and deeper into a sound hypnotic state and that the constructive suggestions you now give yourself will work for you Once again you practice visual imagery seeing yourself the way you want to be while fortifying this image with positive suggestions You close by giving yourself suggestions that you will enter the hypnotic state whenever you relax for five minutes and count to three The suggestions are just as effective whether given aloud or mentally Many subjects report that they are reluctant when it comes to giving suggestions to themselves I can only say that as you continue to work with yourself you will develop confidence In order for the suggestions to be effective they cannot be given in a reticent or hesitant manner they must be given with enthusiasm and anticipation If you assiduously follow these instructions you will derive the benefits you seek in the shortest possible time and witness the positive tangible results of your suggestions and efforts In the next chapter you will learn how to deepen the hypnotic state End of Chapter 6 Recording by Andrea Fiori Chapter 7 of A Practical Guide to Self-hypnosis This Lubervox recording is in the public domain Recording by Andrea Fiori A Practical Guide to Self-hypnosis by Melvin Powers Chapter 7 Deepening the Self-hypnotic state For each progressive test it is necessary to have accomplished the preceding test However, this is not an absolute rule Frequently a subject responds to tests at the beginning of the depth scale and then to others at the end of the depth scale Certain tests in between do not work I have had the following experience more than once while teaching one of my classes in self-hypnosis In testing the depth of hypnosis I run the gamut of all the tests from light to deep In this way, the subject can ascertain how far he has progressed One frequent test for the deep state is to give the subject a post-hypnotic suggestion to the effect that the next cigarette he smokes will have a vile taste and it will be absolutely impossible for him to take more than three puffs It is further suggested that after the third puff the cigarette taste will be so unbearable it will become necessary for him to extinguish the cigarette We can expect an excellent hypnotic subject to comply with these post-hypnotic suggestions but a subject who hasn't even passed the eye closure test test number one or any other test may unexpectedly react perfectly to the cigarette test which we know as a standard test for determining if the subject has entered into a deep state of hypnosis How can you account for it? There is no simple or positive answer If we hadn't given him this particular test he would have felt that he wasn't making progress in his determination to become a good hypnotic subject Because of this he might not have given himself therapeutic suggestions because he wouldn't feel he had reached a state of hypnosis which would benefit him following instructions of giving yourself whatever therapeutic suggestions you want regardless of the fact that you feel that nothing has happened I have seen many subjects who were bewildered because certain tests did not work yet were pleased because of very gratifying overall results from using self-hypnosis They were baffled because of their inability to pass certain tests which they felt were a prerequisite to the success of constructive suggestions they gave themselves It is commonly felt that the deeper the state of hypnosis the better the results In actual practice I have not found this to be so I have had excellent results in a relatively short period of time with subjects who only achieved a light state and it has been necessary to work with others who achieved a deep state of hypnosis for a longer period before lasting results were in evidence Naturally, each individual presents a different set of needs and even though the symptoms may be basically the same each will respond favorably when his requirements are met This happens on a conscious as well as an unconscious level For example the mere assurance by a physician that the patient is all right and has nothing to worry about is sufficient to bring about desirable results Another example is the mother who stops the sobbing of her hurt child by a loving kiss A logical approach pointing out to the child that he really didn't hurt himself would never have worked We have all heard stories of primitive tribesmen who have died because they knew they were the object of death wishes by another member of the tribe The key to achieving a greater depth of self-hypnosis lies in the use of the visual imagery technique You see yourself going into the hypnotic state deeper and deeper You even picture yourself using this technique passing various progressive hypnotic tests The second part of the key lies in giving yourself a post-hypnotic suggestion that each succeeding attempt will put you into a deeper state as a result of a given stimulus such as the count of three The following instructions should not be attempted usually unless you have been successful in achieving the two basic tests the eye closure as well as the uncontrollable urge to swallow followed by the physical act of swallowing at a specific count If the conditioning process works for these two tests you have achieved the lethargic state of hypnosis This is the first state of hypnosis and is generally referred to as the light state Therapeutic suggestions can work admirably in this state The next state of hypnosis is known as the cataleptic state and is referred to as the medium state Generally, hypnosis is divided into three states the lethargic light state the cataleptic medium state and the somnambulistic deep state As you deepen the hypnotic state you can accomplish the progressive test that I shall outline for you I'll also number these tests for the convenience of having a reference Deepening the hypnotic state requires the same type of practice or conditioning as the first two steps Let us call eye closure number one and swallowing number two We are now ready to proceed to the hand tingling test number three You have just completed test number one and two You are in a completely relaxed state Now give yourself the following suggestions As I count to ten and even before I reach the count of ten I shall feel a light tingling or numb feeling in my right hand As you slowly begin the count of ten you keep repeating suggestions to the effect that your right hand is beginning to tingle Once again you practice the technique of visual imagery tapping your experiential background for this feeling You can recall how it feels when your hand goes to sleep Once you get an initial feeling of lightness tingling or numbness reinforce this feeling by the feedback technique as you did with the eye closure test As you practice this procedure it will work with greater effectiveness The following is a very important point to remember Be sure that you give yourself a post-hypnotic suggestion that the tingling, light, or numb sensation will disappear as you continue to count to fifteen For example As I count to fifteen the tingling feeling in my right hand will disappear and I shall experience only normal sensations Eleven The tingling feeling is leaving Twelve Now it is leaving faster Thirteen I can feel my hand returning to normal Fourteen The tingling has left Fifteen My right hand feels perfectly normal You could try a variation of this test by saying your nose or one of your toes will itch at a specific count Once this test is accomplished you are ready for the foot test Number four You will remember that the key to achieving a greater depth of hypnosis lies in visualizing yourself going deeper with each attempt and accomplishing progressive hypnotic tests Keep this in mind For a moment let us go back to the hand tingling test Number three Once you have been successful in accomplishing this test use the visual imagery technique to see yourself successfully responding to the foot test Once you have actually accomplished test number four you see yourself accomplishing the hand levitation test Number five In other words you use each step to enhance a greater receptivity for the following progressive test As you couple this approach with post-hypnotic suggestions that you will go deeper and deeper into the hypnotic state at a given stimulus you set into motion a condition response mechanism which must ultimately guide you into a profound state of hypnosis The foot test can be accomplished while sitting or lying down The idea of this test is to imagine that your feet are stuck to the floor or that your legs are so heavy that they are impossible to raise until you reach a certain count It is best to begin this test by trying to capture a heavy relaxed feeling in your legs You give yourself specific suggestions along these lines As I count to five I shall notice a very heavy, relaxed, pleasant feeling in both legs It will be a very comfortable feeling a feeling of complete relaxation You then begin the count of ten following out the idea of the other tests that you have successfully accomplished You should remember that there is no time limit and you take as much time as you need in order to get to the relaxed, heavy feeling Once you get the relaxed, heavy feeling you use the visual imagery technique to try to picture your legs stuck to the floor If you are lying down imagine you are covered by a heavy blanket which is tightly tucked under the mattress making it impossible for you to raise your legs If sitting up I tell the subject to imagine that his shoes are stuck to the floor with iron glue and since his feet are in the shoes it is impossible to lift them until the specific count which will enable him to do so Here are the suggestions you can use for the second part of this test As I continue to count to ten I shall find that it will be impossible for me to raise my legs I shall try at the count of ten but it will be absolutely impossible to raise my legs until I count to fifteen At that time I shall be able to raise my legs easily and the heavy feeling will leave as well You then continue with the count giving yourself appropriate suggestions Once this test is accomplished you use the visual imagery technique to see yourself accomplishing the hand levitation test Number five Be sure you give yourself the post-hypnotic suggestion that the next time you hypnotize yourself you will fall into a deeper and sounder state I'll assume that you have been able to get a relaxed heavy feeling in your legs You have reached the count of five and are ready to proceed further Here are sample suggestions you can use Six My legs are becoming extremely heavy Seven I'll be unable to lift them until I count to fifteen Eight I feel very comfortable My legs are becoming heavier and heavier Nine My entire body is completely relaxed and my legs are so heavy that they are impossible to lift Ten I'm in a very deep hypnotic state and it is absolutely impossible for me to move my legs until I count to fifteen At this point you actually try to raise your legs If you can't do it you have reached the cataleptic state Should you not be able to raise your legs don't become frightened All you need to say is I can now move my legs You could also say as I count to three I'll be able to move my legs However since we have elected originally to be able to move the legs at the count of fifteen it would be best to follow out this pattern You could at this time merely count to fifteen at which time you would be able to move your legs I prefer giving suggestions between each count as follows Eleven The heavy feeling is leaving and I shall be able to raise my legs at the count of fifteen Twelve I can feel the heavy relaxed feeling leaving Thirteen I am beginning to move my legs Fourteen I am lifting my legs more and more Fifteen I have perfect control over my bodily functions and legs I am lifting and moving my legs The heavy feeling is dissipating I am in complete control I can now give myself post-hypnotic suggestions that will be very effective and beneficial Give yourself whatever suggestions you want at this time Let us suppose that you tried the foot test for some time and were unsuccessful Perhaps this puzzles you and you wonder why it didn't work Perhaps you were able to get a heavy feeling in the legs but the second part of the test didn't work The following information will help you to understand why you were unable to complete this cataleptic test Either you had not conditioned yourself sufficiently or you weren't really letting go enough to enter into a deeper state of hypnosis Most subjects need to test themselves and feel secure every step of the way They don't just plunge into the cataleptic or somnambulistic stages immediately In this connection I believe it can be compared with the Bathur who goes into the water one step at a time Even the playful splashing directed at him by friends does not compel him to duck under the water Instead he continues to slowly go deeper and deeper until he is completely submerged Wouldn't it have been easier to duck under all at once? Perhaps but I'm sure you have either experienced the same thing yourself or seen it happen The analogy should be clear The subject is reluctant to do what he considers as giving up his control when in reality he is really more and more in control of himself as he penetrates the deeper levels of hypnosis In reality the subject who does not or cannot raise his feet really could move in case of emergency even without counting to fifteen He has in effect entered into a state in which it is too much a bother to lift his feet A common example of this frame of mind is when you remain in bed in the morning even though you know you will be late for work you are just too comfortable to move and your initiative seems to be paralyzed Let us assume at this point that you have finally succeeded in getting the foot test to work You are now ready for the hand levitation test number five In this test the goal is to get your hand to slowly rise and touch your chin Once it touches your chin you enter into a still deeper state and lower your hand slowly to your side This test is actually combined with the hand tingling test number three Since you have been successful with test number three the rest is rather simple This time as you work test number three aim for a light pleasant feeling in your right hand Once you get this reaction you give yourself suggestions that your right hand will now rise and touch your chin As soon as it does you will fall into a deeper state and lower your hand Here are the suggestions that you can use As I count to ten and even before I reach the count of ten I shall have an irresistible impulse to slowly raise my hand to my chin As I progress with the counting my hand will slowly rise and the impulse will become stronger and stronger As soon as my hand touches my chin the impulse will leave I will then lower my hand and fall into a very deep hypnotic state I shall be fully aware of what is happening my surroundings and will be able to give myself beneficial post-hypnotic suggestions At this point you start counting to ten giving yourself suggestions that your right hand which already has a light feeling begin to slowly rise to your chin Time the counting to coincide with the actual physical act of raising your hand You are trying to feel an involuntary urge to raise your hand The movement itself should also be of an unconscious rather than conscious nature A conscious raising of your hand to your chin is not what you are looking for in this test Should you experience difficulty in attaining the first movement of your hand you can give yourself assistance by consciously and slowly raising your hand just to get it started The rest of the movement, as mentioned must be automatic Should you find it necessary to start your hand rising use the feedback technique to continue the movement You can give yourself the following suggestions One My right hand is beginning to rise Two My right hand is very very light and I am getting an irresistible urge to slowly raise it Three This feeling is getting stronger and stronger Four My right hand is rising more and more Five My hand is rising toward my chin Six As soon as my hand touches my chin I shall fall into a deeper and sounder state of hypnosis Seven My hand is rising closer and closer toward my chin Eight The feeling of lightness is becoming stronger and stronger Nine My right hand is about to touch my chin As soon as it does I'll fall into a very deep hypnotic state Ten My right hand is touching my chin I'm falling deeper and deeper into a sound hypnotic state I'll now slowly lower my hand and continue falling into a deep sound pleasant state of hypnosis The light feeling has left my hand You should not attempt to memorize the exact phraseology for any of the tests You are to merely use the suggestions that have been written out for you as a guide The timing of the suggestions is the paramount consideration in attaining successful results Don't be impatient Take as much time as you need Should you find yourself unsuccessful after 10 or 15 minutes Drop the test and come back to it another day I haven't found that working at a specific test all day long accomplishes the end result It is best to work for a specific period every day In this way, the condition response pattern is established for the success of the tests as well as the success of the post-hypnotic suggestions that you have given yourself You should bear in mind that if you have been successful in achieving the first five tests you have reached a medium state of hypnosis and post-hypnotic suggestions will be extremely effective In the next chapter you'll learn psychologically how to go even deeper into hypnosis You'll learn those psychological factors that are important to know and that can contribute to your development into an excellent hypnotic subject Following this, the subsequent chapter will give you further tests and instructions for developing into a somnambulistic subject End of chapter 7 Recording by Andrea Fiori