Appendix Three
Self-induction
Example
David Center
You
can use the following induction for Pathway One (autosuggestion).
Feel free to modify it in any manner that makes it more suitable for
you. You can either memorize and recite the induction to yourself or
record it and listen to it. Some people find their own voice on a
recording distracting. If you're such a person, get a spouse or
friend to record the induction for you. If you can afford it, a
professional reader is another possibility.
Depending
on whether you use self-recitation, a self-recording or have someone
else prepare a recording, you may need to edit the induction relative
to words such as “you” and “I” using whichever form sounds
the most natural for the delivery method being employed. This also
applies to the instruction on a recording to repeat to yourself
suggestions as they are being delivered. Even if the recording uses
“you,” it may feel more natural when repeating a suggestion to
substitute “I” for “you.” You might find it more natural to
drop out the instruction to repeat, if you're using the recitation
method for delivery.
Whether
you recite or listen to the induction, do so in a location that is
quiet and where you aren't likely to be disturbed. Sit or lie with
your arms and legs uncrossed. If you are sleepy or find that you are
prone to falling asleep during the induction, you should sit up
straight in a chair rather than leaning back or lying down.
The Induction
Please
take several deep relaxing breaths.*
Hold
your head normally and look up with your eyes.
Find
a spot and focus on it.
You
may close your eyes whenever you wish, or
Wait
for me to instruct you to do so. (Pause)
Resume
breathing at a normal pace, but
Continue
to breathe from your diaphragm.
If
you need to swallow or adjust your position, do so.
This
will only increase your relaxation.
If
you haven't closed your eyes yet, close them.
Now
relax the muscles in your feet and toes.
Just
let the muscles go and feel your feet relax.
As
they relax, warm blood flows easily to the muscles, and
The
muscles relax even more.
Now
relax the muscles in your lower legs and knees,
Relaxation
spreading up through your calves and knees.
Just
let the muscles go, and
Feel
the warmth of relaxation spreading up your legs.
Your
feet and lower legs are very limp and relaxed.
Now
relax the muscles in your thighs.
Just
let the muscles in your thighs go limp.
Feel
your legs and feet sag in relaxation.
They
are so heavy it would take too much effort to move them.
Now
relax the muscles in your buttocks and stomach,
All
the muscles just letting go and becoming limp and relaxed.
Just
let the muscles go and feel your buttocks and stomach relax.
You
are very limp and relaxed.
Now
relax the muscles in your chest and back.
Feel
relaxation spreading through your chest and back.
Just
let the muscles go and feel the warmth of relaxation spreading.
Your
chest and back are very limp and relaxed.
Now
relax the muscles in your hands and fingers.
Then
feel the relaxation spreading up your arms, and
Through
your elbows and into your shoulders.
Just
let the muscles go and feel your arms and hands relax.
Now
relax the muscles in your neck, face and scalp,
All
the way up from your neck, over your face and head.
Just
let the muscles go limp and relaxed.
Your
jaw sags slightly so that your teeth do not touch.
As
you breathe, feel a wave of relaxation pulsing through you.
All
of the tension in your body just draining away.
You
feel very relaxed and at ease.
Your
body is quiet and out of mind.
I'm
now going to count from one to eight, and
With
each number your body will become more relaxed, and
Your
attention will become more focused on the sound of my voice.
1. Calm
and relaxed, every muscle completely limp.
2. Your
attention is becoming more and more concentrated.
3. Your
body feels very rested and at ease.
4. You
are fully focused on my voice now, and
5. Any
thoughts or noises seem far away and easily ignored.
6. Your
subconscious mind is now fully open.
7. Your
inner ego has a perfect channel for messages
8. Into
your powerful unconscious mind.
*See description
of diaphragmatic breathing in the Definitions section.
Note:
Substitute an alternate scene if the one below doesn't resonate with
you.
I
want you to imagine yourself as a passenger in a car.
Imagine
that you are in the front seat of the car, and
The
car is on an isolated two-lane road that is very straight.
It
is late at night and very dark.
Imagine
that all you can see is the road stretching out ahead of the car.
The
car's headlights cut a tunnel into the darkness ahead.
The
road disappears into the darkness beyond the light.
The
ride is quiet, peaceful and hypnotic.
You
are settled down into the comfort of the seat.
Your
breathing is natural and easy.
Each
time you exhale, your focus on my voice increases.
You
are watching the road with no thoughts or concerns.
Imagine
that the illuminated section of road
Represents
your subconscious mind, and
Your
unconscious mind is the darkness into which the road disappears.
You
are confident, at ease and enjoying the ride.
Your
only care is keeping your eyes focused on the road and
Keeping
your ears carefully tuned to my voice.
Your
hearing is highly concentrated, and
You
attend to no sound other than my voice.
The
roadway before you is an open pathway
Into
your powerful, unconscious mind,
A
place where you can accomplish many things,
Almost
magically, simply by sending messages into it.
Now
take another nice deep breath all the way in, and
As
you exhale, your focus on my voice increases even further.
Know
that should anything happen that requires your attention,
You
will be immediately alert and fully aware of the situation.
In
a moment you will receive some suggestions.
After
you hear a suggestion repeat it to yourself once.
Each
time you hear and repeat a suggestion to yourself,
You
are planting the suggestions deep in you unconscious mind.
(INSERT
YOUR SUGGESTIONS HERE)
You
can return to this very pleasant state anytime you wish.
Just
breathe deeply and slowly several times,
Telling
yourself to relax your body and open your mind.
Relax
and open with each breath.
Very
soon now you will find yourself returning
To
a normal state of awareness.
I'm
going to count backward from five to one, and
At
the count of one, you'll open your eyes.
You
will be refreshed, relaxed and alert.
5.
Beginning now,
4.
Conscious mind taking over,
3.
Normal awareness returning.
2. Take
a deep breath and move if you like.
1. Open
your eyes.