Dr. Schultz was the first to develop a system of hypnotic suggestions called Autogenic Training. He published the first book on it in 1932. He recognized that while under hypnosis the subject experienced various feelings such as warmth and heaviness. He went on to teach practices to self induce these feelings and, consequently, induce hypnotic states. Auto-genic means self created.
Autogenic Training is a method of distinct auto suggestive formulas to relieve tension, for stress management, and to relieve psychosomatic disturbances, including many cases of insomnia, overweight, inability to concentrate, high blood pressure, constipation, skin problems, etc. Some people use Autogenic Training or self-hynosis as an aid to meditation,
concentration, and to keep their focus during magick. Today that is what we are going to practice. Self-hypnosis.
Lay down in a comfortable position. If you are doing this meditation to relax, fine, go on to sleep if you like, but if not, then try and stay awake if you can. If not, don't worry. You will next time. lol! Believe me. I know all about this one. I fell asleep dozens of times.
Okay, the idea is to allow your physical body to relax so that your mind can be free to travel; being uncomfortable will only inhibit this exercise. Actually this exercise is used for many things and is an excellent technique, one of my favorites, in fact. When I do meditations, relaxations, or self-hynosis, this is the ritual I always use. Comfortable? Let's begin now.
First, a few suggestions towards success: Try not to let your mind wander. Don't think about anything but what you are doing right this moment. Forget everything else for awhile, and make sure you are where you won't be disturbed. Now I can tell you a trick that was told to me tohelp me learn better concentration techniques, but it is not a "Must". It is entirely your choice. Because of our society and the way that nudity is perceived, doing
this ritual nude and uncovered will cause you to keep your focus on your body. It's an automatic response, although some find their thoughts, uh, wandering in a different direction while trying this, so if you are having problems of a sexual nature, I would save them for tantric magick. lol! Did I try it? Heh...I'm not telling. Ready now? Let's begin then.
Inhale deeply and then exhale. Let a natural rhythm take over. Continue this for a minute or so, concentrating on your breathing and preparing yourself to focus. Now we are going to tense up our bodies. Tense it all up, every muscle, every nerve. Hold this for a moment and then release it.
Now we begin the real work. (lol! That oughta scare ya'. Oh, and for those of you reading in that don't know it, I am from Texas & I just normally talk that way.)
Okay, beginning at your toes, I want you to tense up your toes and hold this for a few seconds, then release them. Keep your focus. Don't let your mind wander. Don't think about anything but what you are doing right this moment.
Now move up a bit and do the same thing with your entire foot. You may do both feet together, if you wish. Tense them up and hold briefly, then release them. Keep focusing.
Calf muscles (both) now. And go on down the list. Do not skip a thing. Thighs, hips and groin, abdomen, chest, arms, neck, face, scalp.
As you release each body part and finally come to the scalp, feel the tension melt away and a lightness set in. Release your worries. Now here's where the exercise differs.
a). If you are doing a healing this is where you begin your visualization. You should now be in a somewhat languid state. Use this to your advantage and continue on with your other work. When I do this myself, I combine exercises. I will use the Chakras healing meditations of light and as I am visualizing, I re-tense and un-tense each body part, if I have to just to stay in focus. And as I do it, I visualize that it is the patient being relaxed in my place. It is his/her body I am tensing and releasing, not mine, and as I do each body part, I draw in white (or the proper color) light upon tensing up, and throw out negative effects upon the release. This can be a very effective healing especially with the bodies reactions added into the exercise, but I wouldn't try it at the very beginning of your studies. Get in a little practice first.
b). Now if you are doing this merely for relaxation, you can also do the self-hypnosis method. This is how you hypnotize yourself. First as I have said, you do the top part of this ritual, tensing and untensing. Then once you are finished, you will be going down an escalator into a deep, dark pit, but it is not scarey at all. In fact, you are looking forward to the ride down. You will focus and begin to count like this: (Very slowly)One,.... two, ....three,.... down,.... down, ......four,.... five, ...down, ....down, ....deeper, ....deeper and deeper..... You will now begin to tell yourself that you will be going into a trance-like state and that when you awaken after a cleansing, healing sleep that you will feel refeshed and happy.
Count some more and as you do, envision yourself going down that escalator bit by precious bit, very slowly. Just a note here: I tend to be one to rush things and so I always got too close to the bottom before I was supposed to. lol! If you are like this as well, just go back to the top and take up counting where you left off. Don't let it bother you. And although it surprised me, having to go back up, never seemed to interfere with my work.
If you are using this for relaxation, just continue counting until you fall asleep here, seeing yourself in a nice, cozy bed at the bottom of that escalator. (Relaxation stops here!) Now, if you are working towards a goal for yourself, let's continue.
c). Now it is time to state your goal. Begin talking to yourself and stating what it is you want from yourself. Say it in detail. Be explicit. Keep reaffirming this for a bit. Describe it. See it. Visualize yourself either doing it, having it, etc Give yourself a royal talking to and then once you are finished, you will finally begin to count again, going back up. Begin, if you recall on the number you left off at but if not just pick a number, say 50, and begin to slowly count up, envisioning yourself riding that escalator back up to the top. d.. Fifty, fourty-nine, fourty-eight- up, up, up I come...fourty-seven and so on. If you wish, you may sleep now while you are still relaxed. Just reaffirm that you will feel refreshed and happy upon awakening and count yourself to sleep in either direction you wish to go. As long as you just keep counting those moving steps, you will eventually sleep, I promise. lol!
Life energy flow follows mental commands such as those done during self-hypnosis. The stronger the life energy that interacts with the object of your magick, the stronger that action will be upon that object. Magicians of all ages knew this and they called this life energy by many names. Some of those names are Ki, Prana, Chi, Psychic Power, Magickal Power, and Mana. By using self-hypnosis you will be making your energy stronger each time you go under to practice or to do magick.
First let's find something to meditate on, something that will represent our magickal target such as a photograph of the person you are going to heal or do magick for. This representation of the target could be any number of things, such as a photo, hair, fingernails, or an article of clothing. This item is known as the psychic link. When we get to the part that concerns your "goal", this is what you will concentrate on.
Using a clock or a metronome can greatly aid in self-hypnosis. Try this technique. First get comfortable and relaxed. Usually a sitting position is best so that you don't fall asleep. Now concentrate on deep rhythmic breathing and clear your mind to allow your thoughts to slow down. Your heart rate and pulse will generally slow down also.
Either memorize what you want to say or record it for use at your convenience. Try saying something along this line.
1) I feel good. I am feel fantastically good.
2) I hear the beats slowing down -- slower & slower.
3) It is getting longer and longer between each beat.
4) I am relaxed and I have all the time I need.
5) There is nothing that I need or want to do at this moment.
6 ) I will awaken later feeling much better, refreshed and happy.
NOTE: If it makes you feel better, you can name a specific time and date and year etc here. Personally I don't bother. I am always on the go and in need of whatever rest I can get. So I just sleep until my body is ready to awaken with no suggestions.
7) I will remember all that I do when I awaken.
8) Each ticking of the clock (or beat of the metronome) is further and
further apart now. (Pause to listen to this beating.)
9 ) This will be much easier and faster next time.
7) I am relaxed and I have all the time I need.
8) I am relaxed. I am at peace with myself.
9) Time is slowing down.
10)The beat of the clock is only in the distance now.
11) It is beating slower and softer.
12) Repeat this until you "feel" that each beat is between 2 - 3 minutes
apart.
Practitioners learn to build up energy so that they can project it. In the olde days, they did this by chanting, singing, emotional build up during rituals, walking or dancing in circles, sacrifices, and sex magick, etc. There are numerous ways to accomplish this same goal and that is what we are going to work on next. We will be working on directing your Life Force
energy as we continue this exercise.
By now, you should be fairly relaxed and ready for the next step. First take a deep calming breath. Inhale and as you do, imagine that your life force energy is entering your body through your left hand. Now as you exhale, imagine it growing and building up in an area of your body such as your abdomen. Keep doing this for a while until you can feel the energy in that part of your body.
Now the next time you inhale, imagine that the life energy is entering your body through your left hand and that when you exhale, it is leaving your body through your right hand. Continue doing this for awhile. You have now learned how to direct energy. Practice is what makes it work to your advantage. Now you will begin your focus on whatever you are working on. Say something like this as you begin:
1) I have the time to do this.
2) My abilities are growing and I am better and faster in my performance of
"----". (name your goal, ie-working magick, healing, relaxing etc)
3) I am totally relaxed .
4) As I practice, this is becoming easier.
5) I feel great and am in no hurry.
6) I have all the time that I need.
7) My thoughts will stay focused on my goals.
8) I am ready to begin now and I will not be distracted.
You will now be in a suggestive state of mind, and can stay clearly focused on what you wish to do. You will work at optimal levels of efficiency when you are more relaxed and feeling happy about yourself and your endeavors. This is the most important part and should not be rushed, especially if you are a beginner.
Continue to visualize the energy flowing into and out of your body as you gaze at your "psychic link". Redirect that energy. Into your left arm. Into your torso and out of your right arm. Into your magickal target. Concentrate and do not lose your focus. Visualize this energy taking over and see your desire coming true. Use all your senses in this visualization. See it come true. Hear it, smell it, taste it etc if possible. Send your energy through it. Concentrate on this for awhile until you feel that it is enough. Now we will stop and prepare to come out of the trance. The more you practice this, the better at it you will become. So guess what? Like everything else, practice is the key!
Alright now. Let's bring you out of the trance. Begin by counting backwards from 10 to 1 and then you will slowly awaken. Or you may allow yourself sleep here if you wish. By this time, you may be sleepy, relaxed and ready for a nap. I know, I usually am. Just don't forget to ground yourself and recapture your own energy if you feel the need. You may want to eat and drink something at this point. If not, have a nice rest. So mote it be and
Blessings to you!!
