Self-hypnosis is very easy to learn and can be done in two sessions. You can learn to make your own tapes to listen to. You can learn it in telephone sessions if you are not able to see me in my office.

Self-Hypnosis Induction technique and instructions: (I hypnotize you to teach and give you the following instructions)

Find yourself a comfortable place to sit or lie down, a place where you can relax completely. Make sure that there will be no interruptions, unplug the telephone and allow this to be your special time to enjoy!

Begin by taking several deep breaths, close your eyes, say the number 5 three times, 5, 5, 5... take another deep breath and say the number 4 three times, 4, 4, 4... take another deep breath and say the number 3 three times, 3, 3, 3... 2, 2, 2... 1, 1,1, and allow the tension to leave your body....

Now imagine a chalkboard in front of you. Walk up to the chalkboard, pick up a piece of chalk and draw a circle. When you have finished, place the chalk back in the tray. Standing back, just focus your attention on the bottom of the circle. Now just imagine yourself breathing around the circle; going up one side of the circle, to the top, on the inhale and then down around the other side of the circle, to the bottom, on the exhale. When you reach the bottom of the circle just continue to breathe around the circle, being very careful to keep the circle connected and allowing the breath to flow naturally. Do not force the exhale, do not hold onto the exhale. Continue to breathe around the circle allowing yourself to relax more deeply with each breath you take, and say to yourself that you are relaxing a thousand times more deeply with each breath you take. Continue to do this for approximately five minutes....

Now imagine a white light (it can be like a soft, white, puffy cloud) moving up very slowly through all your body parts beginning with your toes. As you do this just imagine that this white light is relaxing and releasing the tension from each part of your body. As this white light continues to move very slowly you might even remember the sound of my voice as I talk you through relaxing your body. Very, very slowly, just relaxing, enjoying, and feeling the warmth and comfort of the white light. When it reaches the top of your head just let it disappear taking all the tension with it. Up through the ceiling and on up into the sky....

At this point you will begin to count backwards very SLOWLY from 10 to 1. You can imagine that you are at the top of a staircase with 10 steps, taking a step downward with each descending number... and relaxing more and more deeply with each descending number... you can picture the staircase any way you wish. If the stairs are carpeted, what color is the carpeting, what to the handrails look like, etc.... when you reach number one you will be relaxed, you will be in the subconscious state of awareness, and you will be hypnotized so you can give yourself any suggestions you wish. You should take a few moments before starting to plan what your suggestions will be so that your mind does not wander. Your suggestions should be of a positive nature....

When you have finished self-hypnosis, simply count up from 1 to 5 and carry out your day... If you are practicing self-hypnosis at bedtime, just give yourself the suggestion that you will fall asleep....

Practice for 30 minutes once or twice a day for best results. Enjoy!!!