with Niki Galiano, PharmD, CHt
Have you always wanted to try hypnosis, but don’t have the time to come in for an office appointment? No problem. I can make you a personalized hypnosis MP3s for the same cost as a private hypnotherapy session. ($125). Then you can listen to it whenever you feel like it on your smart phone. (Just don’t listen to it in the car, while driving!)
For more information, visit my homepage at http://www.galianohypnosis.com, or call me at 480-364-6164.
Here are the steps:
1. Do a quick progressive relaxation (see explanation below)
2. Follow with a staircase deepener (see explanation below)
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Step 1: Progressive Relaxation
Progressive relaxation basically consists of relaxing each groups of muscles in your body, one at a time. You can start from the top of your head and work your way down to your feet, or start from your feet, and work your way up. Your choice. Some people like to tighten the muscles before they relax them, and some people don’t.
Some people like to talk to themselves while they are relaxing each muscle group, like so:
I am now relaxing all the muscles in my scalp… I am now relaxing all the muscles in my forehead… I am now relaxing all the muscles around my eyes I am now relaxing all the muscles in my cheeks… I am now relaxing all the muscles in my jaw…and my lips…and my tongue… I am now relaxing all the muscles in my neck… I am now relaxing all the muscles in my shoulders… I am now relaxing all the muscles in my arms… I am now relaxing all the muscles in my hands… I am now relaxing all the muscles in my fingers… I am now relaxing all the muscles in my chest… I am now relaxing all the muscles in my abdominal wall I am now relaxing all the muscles in my I am now relaxing all the muscles in my hips… I am now relaxing all the muscles in my hamstrings I am now relaxing all the muscles in my quadriceps… I am now relaxing all the muscles in my calves… I am now relaxing all the muscles in my ankles.. . I am now relaxing all the muscles in my feet… Some people, after they have practiced this technique for a while, just get to the point where they just send a nice relaxing wave from the top of the head to the tips of their toes, all at once.
Step 2: The Staircase Deepener
After you do the progressive relaxation, then you simply envision yourself at the top of a staircase with 10 or 20 steps. (It can even be 100 steps…your choice.) Tell yourself that you are going to step down 1 step at a time, and by the time you get to the last step, you will fall deeply asleep. Then, imagine taking a step down, and say the words “deeper and deeper” with each step.
For example… Imagine taking a step down…..20….deeper and deeper…. Imagine taking another step down…..19…deeper and deeper… Take another step down….18…deeper and deeper… 17…deeper and deeper 16…deeper and deeper… 15…deeper and deeper…. 14…deeper and deeper… 13….deeper and deeper… 12….deeper and deeper…. 11….deeper and deeper… 10….deeper and deeper… 9….deeper and deeper 8…deeper and deeper… 7…deeper and deeper… 6…deeper and deeper 5….deeper and deeper 4…deeper and deeper 3….deeper and deeper 2…deeper and deeper 1….deeper and deeper.
If you want, you can even imagine a big fluffy pillow at the bottom of the staircase, and see yourself jumping into it when you reach the bottom and immediately falling asleep. (I used to do that all the time, but now that I’ve done this technique so often, I am usually asleep way before I reach the bottom of the stairs.) Like any skill, you’ll get better with practice.
For more information about hypnosis and self-hypnosis,
visit Galiano Hypnosis at
Do you suffer from migraines? I have found that it works in about 75% of people that I’ve used it on – and I’ve used it on a lot of people! For some people, it reduces the pain completely, and for others, it reduces the pain to a manageable level.
Galiano Hypnosis
http://www.galianohypnosis.com
