The power of self-hypnosis: subconscious formulas of Emile Coue and Georg Rauch

How not to cause the opposite effect?

It is much easier to instill negativity in yourself because it happens unconsciously. Any fear or self-doubt can interfere with the fulfillment of a desire, displacing it from the subconscious

This is why it is so important to believe in the thought form you are repeating.

The Law of Reverse Effect is explained by the phrase “Reality has boundaries, but fantasy has none.” If you pit your conscious and subconscious heads against each other, the second will always win. To be more precise, its contents will win - fear and low self-esteem or self-confidence and faith in the fulfillment of desire.

To understand how the opposite effect works, just imagine a 50 cm wide board lying on the ground. It won't be difficult to walk along it. But if you raise it to a height of two meters, then the task will seem more difficult, although it is still the same board on which a person can comfortably fit. And now the board is raised even higher and placed between two high-rise buildings. The fear of falling makes the task of walking across it almost impossible.

If you have tried different methods and still don’t know how to convince yourself that your desires can be fulfilled, Coue’s main thesis will be useful to you. He argued that there is no such thing as suggestion, only self-suggestion. A person who resists his own desires and does not believe that he is worthy of them or that they can come true will be impervious to any suggestion coming from within or without.

Meditation

Meditation is the concentration of thought on one object and the exclusion of all other thoughts and experiences. An important part of any meditation is stopping internal dialogue. Inside himself, a person scrolls through different thoughts, remembers conversations with other people: his mind is constantly busy with mental activity, which is called internal dialogue.

What can you do to clear your thoughts of internal dialogue? There is a very simple technique for this: you need to look at both your hands at the same time, and carefully. The mind will immediately stop conducting internal dialogue, as it will be busy contemplating two objects at the same time. Another method to stop the flow of unnecessary thoughts: focus on your breathing process, carefully record each inhalation/exhalation and listen to the sound of breathing. After a couple of minutes, your thoughts will be completely cleared of the vain dialogue.

The stages of meditation are as follows:

• determination of the object of meditation (installation);
• entering a state of emptiness;
• feeling within oneself of a given attitude and contemplating it;
• exit from a state of emptiness with an attitude embedded in the subconscious.

For meditation to be effective, the instructions must be short and succinct. It is important to feel them inside yourself, your inner world. How long will this take? Everyone has their own deadlines for implementation. During meditation, you need to be aware of the creation of another reality, as if in an “empty place” or in emptiness. The meditation can be repeated as needed.

General principles

A number of mental states lead to disorganization, so they need to be regulated. There are two ways:

1. Using external influence on the psyche.
2. Self-hypnosis.

The concept of self-regulation relates to the second point, that is, a person helps himself to independently cope with a tense situation. Techniques of psychological self-regulation presuppose volitional participation; the person’s personality matters.

Psychological self-regulation allows you to eliminate, weaken signs of fatigue, and increase psychophysiological reactivity.

Modern self-management of the condition is a kind of psychohygienic method that increases the body's resources.

Rules for constructing self-hypnosis formulas

Positive wording. The first rule for constructing formulas of suggestion is that any formulation of suggestion must sound affirmative. You must exclude suggestions from your formulations, or be careful with constructions that contain particles “not”, “no”, formulations of opposition and avoidance (“from”, “against”, “without”, “throw”, “get rid of”) ", "exclude", etc.), because the subconscious in most cases does not perceive particles of negation, such as "not", "no".

Multiple repetitions. The second rule for constructing the form of suggestion is that any suggestion must be voiced repeatedly. At least three, five or more times. In this case, it is advisable to use as many synonymous words as possible, describing the desired state with keywords that are close in meaning.

Step by step. The third rule for constructing a form of suggestion is the phased implementation of the desired goal

In most cases, it is important to instill not the end result, but a certain process of achieving a particular goal. This is especially important when inducing any long-term changes.

There is such a conditional concept of “inertia” or “latent period”, i.e. the moment when changes have already occurred, but have not yet entered into a person’s life steadily and clearly. And at this very moment, or better yet in advance, you need to set yourself up for a gradual change. Instant miracles happen, but they don't always happen. As they say, everything has its time, and you just need to wait a little. Therefore, if we, for example, try to inspire ourselves with good health as a fact that has already happened - “I have good health” - and health changes instantly and momentarily extremely rarely - then inside in response to your suggestion it will sound “you’re lying, lying, lying” after all, subjectively or objectively, not everything may be in order with one’s health at the time of suggestion. That is, in response to affirmative suggestions that state what is desired as accomplished, protests may arise.

Motivation, active position. The fourth rule is motivation.

It is important to instill not just a passive expectation of achieving certain goals, but some internal motivation, desire, intention to achieve these goals. It is useful to formulate the suggestion by adding phrases such as “I try”, “I can”, “I achieve”, “I realize”.

Binding to context

The fifth rule for constructing suggestion formulas is reference to context, contextual situations, events. Where this formulation is most relevant. For example, a person feels confident at work when communicating with colleagues, partners, clients, and audiences, but he feels uncomfortable when driving a car. Here it will be useful to instill a sense of confidence not in a general context, but with reference to a specific situation and circumstances.

Methods of Self-Regulation

1. If you are annoyed, outraged by something, or deeply offended, find a place where you can speak out loud, shout what outrages you, cry. As you do this, you will see that your irritation, your resentment will go away.
2. Another way is “empty chair”. Imagine that there is a person sitting on it to whom you want to pour out the feelings that are overwhelming you. Say everything you want to say.
3. The resulting feeling of irritation and aggression can be relieved with the help of physical release. Do a few kicks at an imaginary object or box (using, say, a pillow).
4. One of the methods of self-regulation is self-confession - a complete internal report about oneself, a frank conversation with oneself about the “painful thing”. This will help you understand yourself better and remove internal contradiction.
5. Share your problems, experiences, feelings with a loved one you trust.
6. Sometimes letting others know how you feel in the moment can help relieve tension and avoid confrontation. Try to openly express and discuss with others your feelings and mutual feelings: this creates trust.

Where do they teach?

Self-hypnosis cures all diseases... One can argue with this statement: sometimes the situation is critical and nothing can save the patient. But in most cases, self-hypnosis still brings positive results. The main thing is to master its technique, the main components of which are will and patience. In order to competently conduct therapy sessions, it is better to undergo training from a specialist: basic methods are taught in rehabilitation centers, oncology clinics, and specialized hospitals. These institutions employ qualified psychologists who will help you master the basics of self-hypnosis and purposefully use them at home.

The course for a young fighter lasts about three weeks. Upon completion, you can independently put into practice all the types of self-hypnosis described above. It will be good if your loved ones, relatives and friends support you in this simple game and constantly emphasize that you will definitely be able to get rid of this ill-fated disease.

Self-hypnosis techniques

Where to begin? First of all, you need to learn how to enter a trance state. Further, in this state, you will be able to make deep self-hypnosis for yourself, including post-hypnotic ones, i.e. those that will work outside of trance, when you need it.

How to enter a trance? In general, any person is already familiar with the trance state - for example, when you “withdraw into yourself”, into your thoughts, you can lose your sense of reality for some time

While thinking about something important or being carried away by reading, you may not notice how much time has passed and may not hear the words addressed to you. Such states differ from self-hypnosis only in that the latter involves targeted, motivated influence with the formulation of suggestions that correspond to specific goals.

Contrary to popular myth, in a state of hypnosis and self-hypnosis you not only do not lose control over yourself, but also strengthen it. And if you need to respond to an external situation, you can, even while in a trance, react quite adequately.

Visualization

Another psychotechnic for influencing the subconscious. Visualization is like a feature film inside your mind. A person sees vivid pictures of any event, smells and tastes, feels emotions. What should you present? For example, you need your own home - imagine it. You can first make a drawing of the house or find a picture and print it on a printer.

What do we have to do? Just imagine how you are already living in this house, that you are the rightful owner (mistress) of a two-room apartment/three-room apartment/cottage/dacha. You can imagine before bed, when the body is relaxed and preparing for sleep. You need to get used to this situation that you imagine, live in it constantly.

What is the effectiveness of visualization based on? The brain perceives imaginary pictures in the same way as real ones. Some time will pass, and all your ideas will come to life and be embodied in matter.

You just need to imagine not from the side or from above, but from inside the situation. For example, you are sitting behind the wheel of a car and looking at the road. If you imagine that the car is somewhere near you, then everything will come true - next to you. It's the same with the house. You should vividly imagine inserting the keys into the keyhole and entering your home. You can first visualize empty walls, and then gradually furnish the house with furniture.

How long does it take to visualize? There is no clear time frame for this psychotechnics. It is more important to completely relax your body before visualization than to track the duration of the internal movie session.

How to convince yourself of everything

How does suggestion differ from ordinary mental activity? It lacks a critical component. That is, information is perceived as an axiom - without evidence. This presentation of information is perceived by the subconscious as true, so the necessary changes begin to occur in the depths of the human psyche. Self-hypnosis is a suggestion directed at oneself. By practicing self-hypnosis, you can change a lot within yourself and even construct a new personality.

Self-hypnosis can cause:

• the right sensations;
• necessary representations;
• necessary emotional states;
• changes in the autonomic system.

The basis of self-hypnosis is the constant repetition of verbal formulas. Correctly composed verbal formulas create positive impulses through repeated repetition. Formulas are repeated until they become a working tool of the subconscious for transforming something.

The rules of self-hypnosis are simple:

• all phrases are pronounced in the first person;
• all phrases must be affirmative;
• phrases should be short, but succinct in content;
• You cannot use the particle “not”; phrases must be formed without it;
• you cannot pronounce phrases automatically, without awareness;
• accompany the words with visualization (preferably).

What do self-hypnosis phrases look like? For example: “Every day I become more and more beautiful.” If you want to quit smoking, you should not repeat a phrase like “I don’t want to smoke.” It needs to be replaced with the phrase “I quit smoking.”

Psychologists have noticed that self-hypnosis works better when the body is relaxed. There is a direct relationship between physical and mental state: the more relaxed the body, the better the subconscious mind perceives information. Also, the effect of self-hypnosis depends on the strength of the desire to change something and on the degree of concentration of attention on the subject of self-hypnosis.

There are several methods of self-hypnosis:

• psychological mood;
• meditation;
• affirmations;
• mantras;
• prayers;
• visualization.

This is an incomplete list of psychotechniques to achieve the desired goal. Let's look at psychotechnics in more detail.

Affirmations

This is the simplest method of self-hypnosis, based on repeated repetition of the same phrase. You can repeat the verbal formula both out loud and silently: it does not play an important role.

In an affirmation, a person reports that he has already achieved some goal. For example: “I was healed of (name) disease.”

Thanks to the constant repetition of a positive formula, it will gradually begin to displace negative thoughts and attitudes. When not a single negative thought remains, the words of affirmation will come to life - materialize.

A type of affirmation is thanksgiving. This is an even more powerful psychotechnic, since the energy of gratitude is only slightly inferior to the energy of love. When uttering words of gratitude, strong emotions appear that directly affect the psyche and consciousness.

How do gratitude affirmations work? You need to thank the universe (God, the Absolute, etc.) for something, for example, for a new home. You may not have it yet, but the energy of sincere gratitude can materialize even such a seemingly complex object. Sincere faith, gratitude and self-hypnosis will do their job, and the house will materialize.

How to practice affirmations, when should you say them and how many times? Psychologists claim that the effectiveness of affirmations directly depends on the ability to make them the essence of your day. You can do whatever you want, but keep a verbal formula in your mind and repeat it.

So, affirmation is the simplest method of influencing the subconscious. Of course, they are not comparable to visualization, so frequent repetition is required to achieve success.

Is self-hypnosis effective?

The effectiveness of self-hypnosis will depend on the overall consistency of all parts of your consciousness. For example, you want to convince yourself that you are a rich, confident and calm person. But it is logical to assume that you do not have these resources, which means that all your experience will rebel and speak about the opposite, i.e. sabotage all efforts. It’s like coming to a new team and saying: “Okay, guys, now we’ll act as follows...” - You probably guessed the team’s reaction. It’s the same with our beliefs, which are ingrained and guide our actions. The psyche is formed and before you bring anything in, you need to make room for it. Isn't it logical?

Mechanisms of self-suggestion

First component

– the ability to mentally imagine or imagine the content of self-hypnosis formulas as clearly as possible, but without straining mentally.
If, suppose, the formula “ My hands are relaxing and warming up ...” is used, then
simultaneously with each word of the formula that is thought out, a mental image corresponding to the word should appear.
Having said to himself: “My hands...”
, the person engaged in self-hypnosis must immediately mentally imagine his own (and not someone else’s) naked hands with all their features.
Simultaneously with the word “relax,”
an extremely clear (and not dimly vague) image of relaxed muscles should appear.
Simultaneously with the word “getting warm,”
an extremely vivid mental image of the factor that causes heat should appear (steam room, sun on the beach, warm water pouring onto your hands, etc.), and an equally vivid mental image of the warm muscles of your hands.

The second component is the ability to maintain your concentrated but relaxed attention on the chosen object (first on your body and its individual parts). So, if the formula “My face is relaxing” is mentally pronounced, then at this moment the focus of the student’s calm, concentrated attention should be nothing but the image of his own face

In the first stages, attention often “runs away” from the image on which it should be held. This should be treated calmly, as a temporary difficulty in the process of learning self-hypnosis, and, without getting irritated, you should again focus your relaxed attention on the desired object.

Third component

– the ability to extremely relax the muscles of the arms, legs, torso, neck, face, that is, to “switch off” your skeletal muscles from tension, reduce their tone and thus reduce the flow of proprioceptive impulses coming from the muscles to the brain. As already mentioned, such voluntary switching off of skeletal muscles (and they, as is known, obey our orders, our volitional efforts) helps to calm the nervous system and plunge into a drowsy state. Athletes master PMT more easily than people who are far from sports, because they know how to relax their muscles well. As you know, physical exercises are based not only on tension, but also on the obligatory ability to relax after each effort. The higher the athlete's qualifications, the better he knows how to relax. So if a person who is far from sports wants to master mental self-regulation and, in order to achieve this goal, begins to systematically engage in physical exercise, this will bring him double benefit - not only physical, but also mental health.

The fourth component is the ability to influence oneself with the necessary verbal formulas and corresponding mental images at the moment of a decrease in the level of wakefulness and the onset of a state of drowsiness. At the same time, as already mentioned, the word and the accompanying mental image (imagined or imaginary) acquire utmost power and can even regulate autonomic functions (for example, the activity of the cardiovascular system or gastrointestinal tract), which, as is known, are able to active wakefulness do not obey our volitional orders

Moreover, it does not matter in principle where passive attention stops first: first there may be a word, and then a mental image is connected to it, or first a mental image appears in consciousness, and then it is fixed by the corresponding word. In the process of mental influence and self-influence, word and image always act unidirectionally and mutually reinforce each other

What can it be used for?

The possibilities of self-hypnosis are enormous and are similar to the powerful action of wind, water or fire. Channeled in the right direction, these opportunities can work wonders, improve a person’s character, heal, lift spirits and achieve goals. But when used unconsciously in everyday life, verbal programming most often has a negative effect.

With the help of self-hypnosis, you can protect yourself from an aggressive external environment and control your life. Your life is precious, unique, unique. Instill this in yourself. You are worthy of love, forgiveness and mercy. You can inspire yourself with any emotional state, ability, goal. Your body will complete the task within the limits of its capabilities, but it will definitely complete it. Do not allow even a shadow of doubt to arise in your head during self-hypnosis. It is the truth of aspirations that plays a decisive role. The formulations of work with consciousness do not reflect reality, but only the desired result, but always in the present tense. Because for consciousness there is no such thing as tomorrow or yesterday, only here and now.

The Placebo Secret

Considering all of the above, doctors began to actively use suggestion. They came up with a placebo - a so-called dummy (solution, injection or tablet) that does not contain drugs. They were given to patients, assuring them that with the help of a miracle cure they would definitely be able to overcome their illness. Taking a placebo, people actually got better - this was the effect that self-hypnosis had on recovery. The American anesthesiologist Henry Ward Beecher first used a pacifier in 1955. He fed simple sugar pills to patients, telling them they were powerful painkillers. And indeed, in a third of cases, the pain went away and people felt better.

Or, as an example, we can cite the practice of the Italian doctor Fabrizio Benedetti. He treated for Parkinson's disease, but instead of the usual medicine he gave the patients a solution of table salt. The effect was similar: most people experienced positive dynamics. It is clear that before the start of such an experiment, doctors weighed the pros and cons and held consultations so as not to harm the health of the subjects.

Leonardo da Vinci's opinion on one of the rules for constructing self-hypnosis

Leonardo da Vinci also advised his students, after carefully examining an object, to close their eyes and, slowly, imagine it in all details. Then look at the item again and check how well the representation matches the original. The great artist and scientist considered this exercise very useful for developing attention and recommended doing it as often as time allows, ensuring that the performance completely repeats the original.

This exercise can be performed in combination with movement: while looking at something, take a slow breath, as if “pulling” into your brain, into your memory what you are focusing on; while exhaling, even more slowly, close your eyes and mentally reproduce the image of the object or phenomenon that was just in the focus of your attention. Usually, when it comes to concentration, many people associate this thought process with a kind of mental stress

Yes, indeed, very often concentration is accompanied by subjectively felt mental stress. It is known: the more carefully we do something, the more successful it is. When we are highly focused on something, our brain automatically switches off from everything around us, and nothing extraneous simply can “enter” our consciousness

Usually, when it comes to concentration, many people associate this thought process with a kind of mental stress. Yes, indeed, very often concentration is accompanied by subjectively felt mental stress. It is known: the more carefully we do something, the more successful it is. When we are highly focused on something, our brain automatically switches off from everything around us, and nothing extraneous simply cannot “enter” our consciousness.

Being extremely concentrated, attention in the practice of self-hypnosis should nevertheless remain completely relaxed. For only calm and unstrained attention allows one to maintain a drowsy state of the brain.

Any mental stress (including the process of attention) destroys drowsiness and brings a person out of it into a state of one or another activity, that is, it turns off the first main mechanism of self-hypnosis from useful activity.

Watch a video with a psychotherapist's opinion about the power of self-suggestion: only 10 minutes

Positive attitude formula of self-hypnosis

Affirmations for willpower:

Every day my habits become more controllable; I am above all my temptations; I am fully responsible for my actions; I am the captain of my life; I can count on myself in any situation; I am able to control any of my impulses; I bring any task I start to completion; I have an iron willpower when it comes to my goals; I have enough strength to continue; I know that willpower is trained through exercise; I pay attention to what I like, and this strengthens my willpower even more.

Affirmations for beauty and attractiveness:

• Every day I feel more and more beautiful;
• Every day my inner beauty shines brighter;
• I'm stunning!
• Everything about me is beautiful - body, soul and spirit;
• I'm proud of my body;
• I deserve to look great;
• Every day I take proper care of myself;
• I have an amazing sense of style.

Affirmations for fear and anxiety:

• Calm fills me with every breath;
• Every day I approach life easier and easier;
• Every muscle in my body is relaxed;
• I accept everything that happens with a calm soul;
• I am at peace with my past;
• I am calm and relaxed; I am in control of the situation;
• I am immune to stress;
• I value the time I spend alone;
• No matter what happens around me, harmony and peace reign in my heart.

Affirmations to improve performance:

• Every day I have more and more vital energy and strength;
• Everything I do increases my energy;
• I am a human engine;
• I am filled with drive;
• Positive energy overwhelms me;
• I have access to limitless reserves of wild energy whenever I need it;
• I constantly recharge my batteries with enthusiasm;
• I exercise every day to fill my body with crazy energy;
• I have incredible stamina.

Affirmations for developing self-confidence

• Every day I become more and more convinced of my talents;
• I understand myself better and better;
• I am completely responsible for what I think and what I do;
• I consciously take part in the events of the world around me;
• I like being here and now;
• I choose to be human, not perfect;
• Today I choose to live in the present, and enjoy all the gifts life has to offer;
• Whenever my unconscious mind makes unpleasant statements about me, I refute them immediately.

So, how can you use self-hypnosis to make your desires come true?

First of all, try to separate your true desires from those imposed by society, family, advertising, etc.

It is important to determine if there are hidden obstacles in your motivation to achieve your goal? Are there any unconscious reasons why you really want to leave everything unchanged?

For example, on a conscious level you want to get better, but at the same time you receive increased attention from loved ones, you do not have to work hard, and you also receive some kind of social benefits. And then unconscious reasons for maintaining the disease may operate.

Another example: you set a goal to prepare well and successfully pass the entrance exams to a university, but in fact you do not want to study at this faculty. Your parents made the choice for you. And then you may encounter internal resistance while preparing for exams, and self-hypnosis will not help here.

So, when you have identified your goals and are ready to use self-hypnosis to fulfill your desires, it is useful to do this exercise: make as detailed a list as possible of the reasons that motivate you to achieve this goal. Write the most seemingly insignificant motives, because for the subconscious they may turn out to be important.

After defining your goals and clarifying your motivation, create and write down suggestion formulas as described above. Think through images and comparisons in advance that will help you see your goal more clearly.

Record your suggestions on a tape recorder and begin self-hypnosis. First, enter a trance state using the self-hypnosis techniques that are convenient for you, which were discussed at the beginning.

Further, at the stage of self-hypnosis, it is important to simultaneously hold the image of the goal, repeat the suggestion phrase and listen to your voice

All attention should be focused as much as possible on the goal

Self-hypnosis formulas

Let me give you some examples of self-hypnosis formulas.
You can use them if they suit your situation well, or you can modify them to suit yourself, change the order of words, add online synonyms, images and comparisons that suit you exclusively. For example, one of the common problems that people want to work with using self-hypnosis techniques is overeating, as one of the causes of excess weight.

In this situation, in addition to analyzing the physiological and psychological reasons, self-hypnosis can help as part of complex therapy.

First, relax well, muscle relaxation and breathing will do. Having entered a trance state, imagine yourself light, slender, fit. Imagine your appearance in detail the way you want to see it. Use your imagination, mentally look at your reflection in the mirror, at yourself in new clothes, in a new state.

Self-hypnosis formulas can be, for example, like this:

• “I prefer low-calorie foods”
• “I find that between normal meals, instead of snacking, I can find more interesting and healthy activities to do.”
• “I close my eyes and see myself as I will be when I normalize my weight”
• “Before I start eating, I close my eyes and welcome my body. I make sure it's ready to eat."

Create your own wording of suggestions, the main thing is that they are positive.

Later, when you feel that your motivation is becoming weaker, close your eyes, take a deep breath and remember your desired appearance. This ritual will become a post-hypnotic signal to give up excess food.

Prepare post-hypnotic settings, for example: “When I open the refrigerator, I imagine that I could instead open an interesting book and enjoy reading. I ask myself: “why do I want to eat? Am I bored, lonely? Maybe it’s not food I’m craving, but interest in life?”

Examples of suggestion formulas for relieving nervous tension:

“Layer by layer I relieve stress.

The heart beats calmer, the muscles relax.

Other relaxation processes begin to operate in the body.

I feel good, I believe that my condition will improve and I will be able to enjoy life as before.”

Self-hypnosis techniques for working with a variety of goals are numerous, and there are a huge number of options for self-hypnosis formulas depending on the situation. It is impossible to describe and explain them all in one article. Using self-hypnosis to fulfill your desires requires regular practice and creativity.

From the author

These methodological recommendations are intended both for specialists (psychiatrists, psychotherapists, clinical psychologists interested in teaching their patients methods of psychological self-help) and for people who want to learn how to manage their internal state and understand the secrets of self-management.

When I started practicing psychotherapy more than 30 years ago, the main method of mental self-regulation was autogenic training. The basic elements of the technique were muscle relaxation training and self-hypnosis. However, the duration of training for this procedure, its emotional unattractiveness, combined with the monotonous pronunciation of suggestion formulas and intellectual complexity repelled patients from it

The desire to give a sick person a method of immediate psychological self-help drew our attention to the method of self-hypnosis. The new technique quickly gained popularity and was accepted and recognized by the majority of patients, and a quarter of a century of experience in using this technique confirmed its high effectiveness

Autogenic training according to Schultz

The essence of this psychotechnics is active self-hypnosis and self-hypnosis in a state of relaxation or hypnotic trance. Schultz bases his technique on the ancient techniques of yoga, the sensations of people who have been in a deep trance and other similar methods.

For self-hypnosis, it is necessary to achieve a state similar to the state between reality and sleep. The recommended pose for relaxation is “coachman”. To achieve the necessary relaxation of the body, you need to remember something pleasant from the past. During self-hypnosis, you should be able to combine physical relaxation with psycho-emotional activity and be able to accompany verbal formulas with figurative representations.

To practice autogenic training, you need to completely abandon everyday worries and direct your attention to the subject of concentration. You need to train every day at least once; skipping even a one-day workout will negatively affect the result.