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Betti
Hoeppner is a certified Master Practitioner
of Nuero-Linguistic Programming, Interactive
Guided Imagery and Hypnotherapy. She is currently
on the faculty of the Academy for Guided Imagery
in California
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This
is the time of year when we get particularly busy.
The daylight hours are shorter and it seems like we
have even more to do than usual. Some of us look forward
to the holidays and want to make them as festive and
memorable as possible.
Even though we are creating something positive, we
still feel the stress of too much to do, too little
time and energy to do it, and (heaven forbid) trying
to 'control' things around us.
For others, the holidays are not a positive experience
for many reasons. Depression is very high during this
time of year. We see pictures of 'perfect' families
on TV and often compare ourselves. Christmas music
triggers memories for many people .... some good,
some not so good.
The
stress of the season can exacerbate our physical symptoms
as well, adding even more stress as we are robbed
of energy.
WHAT TO DO?
That's
easy! Just relax ... go with the flow ... let go of
trying to control everything ... be in the moment ...
don't worry!
Hah!
Sounds great, doesn't it? So how do we do it? The following
is my gift to you...a simple and short exercise using
self-hypnosis to reduce anxiety, promote relaxation,
improve mood, and ease many bothersome symptoms.
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RELAX,
RELEASE and REFRESH
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Find a comfortable position, either sitting
or lying down.
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Take several slow deep breathes (inhale deeply
into the abdomen to the count of 4 & exhale
to the count of 6).
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Imagine that you are inhaling warm, relaxing
energy .... and exhaling any tension, anxiety
or discomfort.
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Make your inhale a beautiful color & your exhale
a not-so-beautiful color, if you wish.
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Imagine that energy filling your body one part
at a time. Start with your feet or your head
& work your way throughout your entire body/mind.
Go slow! Fill each part completely.
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When all of your body/ mind is full of relaxed
energy, imagine yourself going down a slow moving
escalator. Count from 1 down to 10 as you descend
deeper & deeper into a state of warmth & relaxation.
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Repeat to yourself one or more self-suggestions
such as: "My mind & body are in harmony & at
peace" or "I feel relaxed & refreshed." "I have
more than enough calm energy to use whenever
I need it." "My body & my breathing stay calm
& comfortable." Make up your own self-suggestions
that fits you and your situation. Be sure to
use only positive words; what you want, not
what you don't want. Make them realistic!
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Repeat your self-suggestion three times.
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When you have completed your suggestions, say:
"Now, I am going to wake up as I count from
10 up to 1. With each number I am becoming more
fully alert & awake. At one, I am wide awake
& refreshed ... feeling calm & comfortable as
I go about the remainder of my day" (or
drift off to a sound, restful sleep, if that
is your desire).
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Use
this exercise at the beginning of your day to create
the mind-set you desire. Use it throughout your day.
Use it at the end of your day. When I end my day with
it, I also acknowledge 3 things from that day for which
I am grateful. This is a great way to become more aware
and appreciative of the abundance in our lives.
Taking
time to do this exercise can make a big difference in
your experience of the holidays. Use this only as much
as you want relaxation and peace of mind in your life.
May you have happy, healthy and safe holidays ...
and enjoy each and every moment.
| Betti Hoeppner has an office
in Vancouver, Washington. She is available
for private consultations and speaking engagements. |
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Beyond Ordinary Therapy
200 E 25th Street
Vancouver, WA 98663
360.906.8470
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