Self hypnosis

自我催眠

前言除了少部份死硬派人士之外,大部份心理學家都同意人類(甚至部份動物)的心理()存在一個重要而隱閉的結構:潛意識(催眠學界通常將前意識亦歸入潛意識之中)。有人說所有催眠活動都屬於自我催眠。我們認為此說法要視乎怎樣界定「催眠」一詞(可參考「問答」)。

潛意識具有六大功能:

1. 記憶資料庫。
2. 控制身體的不隨意功能,例如呼吸、循環、消化、內分泌。
3. 各種情緒的泉源,情緒控制著意欲的強度,意欲則控制著行為。
4. 想象力的泉源。
5. 執行習慣行為。
6. 發動和引導人類內在的無盡能量。
Charles Tebbetts認為,有五種方法可以引領潛意識:

1. 重覆 (有沒有想過為甚麼廣告重覆得愈多效力愈強大呢?謊言說過一百次也會變成真理啊。)
2. 對團體或父母的認同 (團體的集體立場與見解可以壓倒個人的判斷,大部份納粹黨的(尤其年青的)黨員對於黨在第二次世界大戰期間的暴行視為理所當然,直至大戰結束後才恍然大悟,而且感到極度羞恥。)
3. 由權威人士提出的見解 (由醫生、律師、所謂專家的說話往往被社會大眾和傳媒當作「事實」和「真理」來判斷人、事、物的價值,當中的個人視野限制與動機卻常被忽略。)
4. 極化的情緒 (為甚麼很多人經歷過大喜、大悲、大驚、大怒的事件(包括參加聲稱能令人改變缺點的課程)後會性格大變呢?)
5. 催眠
加強自我提示的效力的方法:

a) 所希望達成的結果背後存在強烈的動機。
b) 正面、積極盡量專注於你想要的(例:我睡得很好),避免提出不想要的(例:我不要失眠)。
c) 現在式時態 例:我睡得很好,避免(例:我將會睡得很好)
d) 設定時限 例如設定結果在一個月內出現。
e) 要說明採取行動 例:我睡得很好,避免(例:我可以睡得很好)
f) 清楚、具體 例:我熟睡八小時,避免(例:我熟睡很長時間)
g) 詞彙、結構簡單採用十歲以下孩子的簡單詞彙、語言結構
h) 誇張、激情 例:我演說時好像十個奧巴馬一樣有說服力,而且充滿自信。
i) 好像廣告一樣重複,再重複。
Self-Hypnosis Recording自我催眠錄音

A Summary of Steps步驟摘要

19th Sep 2003
By Jonathan Chui
Certified Clinical Hypnotherapist
© Copyright reserved

Preliminary advice (事前注意事項): Readers are strongly advised to obtain a thorough and up-to-date knowledge of hypnosis before practising it. Initial use of hypnosis by beginners under proper supervision is also recommended. Do consult a qualified hypnotist in case of doubt or necessity. 事先必須了解催眠是甚麼回事,初學者首次實習時最好有適當人士在場指導。如有疑問或遇上困難,應向合格催眠師查詢。

Caution (警告): Avoid driving or operating any dangerous machines or tools immediately after a session of hypnosis. This Summary is designed for self use only. Do not use it on anybody else.

進行催眠後應進量避免立即駕車及操作危險的機器或器具。本摘要僅供自我催眠之用,不應用以向他人施行催眠。

Preparation (準備)
Retire to a comfortable location which is free from any major disturbance or sources of distraction. Lie down on your back, arms parallel to your body, fingers loosely outstretched and palms downward. Separate your feet by about 10 inches so that your thighs are not touching. Use a pillow if you wish. If necessary remove clothing and shoes that bind you in any way. The purpose is to get comfortable and relaxed.找一處不會被騷擾的地方,躺下雙臂與身體保持平衡,手指輕鬆張開,掌心向下。雙腿分開大約10英吋,如果有需要,可以墊上枕頭,鬆開或者脫掉令你覺得束縳的衣物,務求使你的身體能完全鬆弛。

If you choose to sit up, make sure there will not be too much strain on any part of your body when you are in a very relaxed state.如果你要坐著進行,應選擇在身體完全鬆弛的狀態下仍不容易失去平衡的姿勢。

1. Induction of trance (進入催眠狀態)
Sample script: Now fix your eyes on a spot on the ceiling and take three long, deep breaths. Inhale (count to 8), hold the air in your lungs (count to 4), and exhale slowly (count to 8), relax all over. Now the 2nd deep breath, in (count to 8), hold it (count to 4) and out (count to 8), and further relax all over. The 3rd deep breath, in (count to 8), hold it (count to 4), exhale slowly and send a wave of relaxation from your head all the way to the tips of your toes. 現在雙眼注視天花板上的一點,深呼吸三次:吸氣(從一數到八),閉氣(從一數到四),慢慢呼氣(從一數到八),全身放鬆;現在吸第二口氣(從一數到八),閉氣(從一數到四),慢慢呼氣(從一數到八),全身再放鬆一些;現在吸第三口氣(從一數到八),閉氣(從一數到四),慢慢呼氣(從一數到八),讓一陣完全鬆弛的感覺從頭擴散至腳趾尖;

2. Deepening (增加深度)
Sample script: Picture yourself taking an elevator from the 10/F rather slowly down to the 1st floor. You can see the dial which shows the numbers of the floors as you pass them. 10. You are going down slowly. (pause) 9. You are going deeper and deeper. (pause) 8. You become more and more relaxed. (pause) 7. Every muscle of yours is feeling loose and limp. (pause) 6. You are going deeper and deeper into the comfort of relaxation ............ 想像自己進入升降機,從十樓慢慢下降到一樓。你可以看到顯示樓層的燈逐一閃亮。十,你慢慢下降,(稍停),九,你愈降愈低,(稍停),你覺得愈來愈輕鬆,(稍停),七,你的所有肌肉和每一條神經線都感覺到鬆弛、無力,(稍停),六,你已經深深進入了舒適的鬆弛狀態......

3. Suggestions (作出提示)
Sample script: Whenever you are under hypnosis, you awaken immediately in case of emergency, alert and completely normal in every way. You automatically achieve the proper balance between the conscious and the subconscious, so that all your suggestions are readily accepted. You go into hypnosis more and more quickly, easily and safely every time you practise it. You stay completely free of hypnosis while driving a motor vehicle or operating dangerous machinery....... 每 次你進入催眠狀態後,如果出現緊急情況,你馬上醒覺過來,而且在每一方面都保持醒覺和完全正常。你的意識與潛意識自動平衡過來,令你所有提示都順利進入潛 意識。每次練習,你進入催眠狀態的時間愈來愈快,而且愈來愈容易,愈來愈安全,當你駕駛和操作危險的機器的時候,你完全不會進入催眠狀態..…..

(Use the given suggestion principles, structure and administer your own suggestions as desired. 採用上面介紹的提示原則,編寫和說出自己的提示。)
5. Awakening (離開催眠狀態)
Sample script: Now, enter the elevator and go back to the 1st floor. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. You are wide awake at the count of 5. One. You are waking up now. When you awaken, you feel full of pep and energy. Two. More and more awake! Three. You feel refreshed and perfect. Four. Energized and full of vigour. Five. Fully aware. Eyes open. Wide awake now. Take a deep breath, stretch your body and feel good. 現在進入升降機,回到一樓。一,二,三.......十。你在數到五的時候完全醒過來。一,現在就醒過來,醒來時,覺得充滿活力。二,愈來愈清醒。三,你覺得清新暢快。四,活力充沛。五,全面清醒。打開眼睛。完全醒過來。深深吸一口氣,伸展一下身體

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