| Hypnosis, meditation and visualization are three similar | | | | and visualization are three similar processes for |
| processes for accessing a creative area of the | | | | accessing a creative area of the sub-conscious mind. |
| sub-conscious mind. Relaxation Magic lessons use a | | | | Relaxation Magic lessons use a combination of all |
| combination of all three therapies for maximum results. | | | | three therapies for maximum results. With the |
| With the exception of people who have mental | | | | exception of people who have mental disabilities such |
| disabilities such as schizophrenia and severe | | | | as schizophrenia and severe retardation, everyone |
| retardation, everyone can achieve the relaxed focus | | | | can achieve the relaxed focus of hypnosis, meditation |
| of hypnosis, meditation and visualization by themselves. | | | | and visualization by themselves. |
| Within themselves everyone has their own unique | | | | Within themselves everyone has their own unique |
| solutions for solving a situation they want to work on | | | | solutions for solving a situation they want to work on |
| The way I work is to help a person first reach a | | | | The way I work is to help a person first reach a |
| relaxed state and then through visualizations find | | | | relaxed state and then through visualizations find |
| personal imagery to explore their situation. One reason | | | | personal imagery to explore their situation. One reason |
| I feel hypnosis, meditation and visualization are so | | | | I feel hypnosis, meditation and visualization are so |
| potent for problem solving is that areas of stress can | | | | potent for problem solving is that areas of stress can |
| be reached indirectly through analogies and a situation | | | | be reached indirectly through analogies and a situation |
| can be discussed without causing more discomfort | | | | can be discussed without causing more discomfort |
| Recent research is confirming how connected the | | | | Recent research is confirming how connected the |
| mind is in creating and eliminating physical problems. | | | | mind is in creating and eliminating physical problems. |
| Physicians can fix the body but the mind can create | | | | Physicians can fix the body but the mind can create |
| the situation again. This is why adding the mind to a | | | | the situation again. This is why adding the mind to a |
| health program is the optimum method for total healing. | | | | health program is the optimum method for total healing. |
| The first step to being in control of your life is being in | | | | The first step to being in control of your life is being in |
| control of your mind. If you're not controlling your | | | | control of your mind. If you're not controlling your |
| thoughts, who is? | | | | thoughts, who is? |
| Meditation and visualization enable you to communicate | | | | Meditation and visualization enable you to communicate |
| with your physical body, to relax mental and muscle | | | | with your physical body, to relax mental and muscle |
| tension even regulate autonomous body systems. | | | | tension even regulate autonomous body systems. |
| Documentation has been out for years that meditation | | | | Documentation has been out for years that meditation |
| masters can control their heart rate and body | | | | masters can control their heart rate and body |
| temperature. Perhaps we will never need to use body | | | | temperature. Perhaps we will never need to use body |
| heat to dry wet robes in frigid weather but being in | | | | heat to dry wet robes in frigid weather but being in |
| peaceful control of ourselves mentally and physically is | | | | peaceful control of ourselves mentally and physically is |
| an ideal goal. | | | | an ideal goal. |
| Where to start | | | | Where to start |
| When brand new at any endeavor it is always best to | | | | When brand new at any endeavor it is always best to |
| start at the beginning. To experience maximum results | | | | start at the beginning. To experience maximum results |
| with the advanced Active Visualization Lesson spend | | | | with the advanced Active Visualization Lesson spend |
| the ten to fifteen minutes daily building your mental | | | | the ten to fifteen minutes daily building your mental |
| muscles with the beginning lessons. | | | | muscles with the beginning lessons. |
| Be Relaxed Anytime Anywhere and Recognizing | | | | Be Relaxed Anytime Anywhere and Recognizing |
| & Reprogramming Self Defeating Behaviors | | | | & Reprogramming Self Defeating Behaviors |
| lessons may be utilized without first completing the | | | | lessons may be utilized without first completing the |
| beginning lessons. | | | | beginning lessons. |
| Breathe, breathe, breathe I can't say it enough. The | | | | Breathe, breathe, breathe I can't say it enough. The |
| ultimate quickest way to relax is to breathe. | | | | ultimate quickest way to relax is to breathe. |
| Details - Time, Setting, Clothing, Posture | | | | Details - Time, Setting, Clothing, Posture |
| What time of day is best to practice is whenever it will | | | | What time of day is best to practice is whenever it will |
| best fit your schedule. For beginners to make | | | | best fit your schedule. For beginners to make |
| meditation a habit it is recommended to set a definite | | | | meditation a habit it is recommended to set a definite |
| time. This way if you miss your meditation appointment | | | | time. This way if you miss your meditation appointment |
| you are aware of the omission and can reschedule | | | | you are aware of the omission and can reschedule |
| with yourself before the day is over. | | | | with yourself before the day is over. |
| When beginning to meditate, it is good to have a | | | | When beginning to meditate, it is good to have a |
| routine or ritual. Routine and ritual will key the mind into | | | | routine or ritual. Routine and ritual will key the mind into |
| what is going to follow. The routine / ritual can be | | | | what is going to follow. The routine / ritual can be |
| simple or elaborate, whatever suits your personality. | | | | simple or elaborate, whatever suits your personality. |
| A basic routine is deciding to relax and meditate every | | | | A basic routine is deciding to relax and meditate every |
| day at the same time and in the same setting. | | | | day at the same time and in the same setting. |
| Meditating in the same place when starting is also | | | | Meditating in the same place when starting is also |
| helpful to develop habit and focus. | | | | helpful to develop habit and focus. |
| The optimum setting is one that is comfortable and | | | | The optimum setting is one that is comfortable and |
| quiet with minimum distractions obviously away from | | | | quiet with minimum distractions obviously away from |
| telephones, TV, adults or children interrupting. Some | | | | telephones, TV, adults or children interrupting. Some |
| meditators have to compromise on comfort to gain | | | | meditators have to compromise on comfort to gain |
| quiet. I know people who meditate in their bathroom or | | | | quiet. I know people who meditate in their bathroom or |
| garage to access quiet time. You might want to try | | | | garage to access quiet time. You might want to try |
| several locations before settling on your favorite. If you | | | | several locations before settling on your favorite. If you |
| are interrupted, just acknowledge what is happening | | | | are interrupted, just acknowledge what is happening |
| and return to your practice when possible. Eventually | | | | and return to your practice when possible. Eventually |
| you will be able to be in a light meditative state | | | | you will be able to be in a light meditative state |
| anywhere, even with your eyes open. | | | | anywhere, even with your eyes open. |
| Ritual can be as simple as just knowing it is the time | | | | Ritual can be as simple as just knowing it is the time |
| that you decided to meditate and going to your | | | | that you decided to meditate and going to your |
| meditation place. Or, you can elaborate and use | | | | meditation place. Or, you can elaborate and use |
| candles, incense, crystals and other background | | | | candles, incense, crystals and other background |
| objects that aid your sensation of peace or power. I | | | | objects that aid your sensation of peace or power. I |
| do not recommend using music during meditation as | | | | do not recommend using music during meditation as |
| your mind will listen to the music instead of focusing. | | | | your mind will listen to the music instead of focusing. |
| Keeping brief notes or a journal on your daily sessions | | | | Keeping brief notes or a journal on your daily sessions |
| is also recommended. | | | | is also recommended. |
| It is best to wear non-restrictive clothing with as much | | | | It is best to wear non-restrictive clothing with as much |
| natural fiber as possible. Loosen belts, ties and if | | | | natural fiber as possible. Loosen belts, ties and if |
| possible remove shoes and socks for some styles. | | | | possible remove shoes and socks for some styles. |
| Sit however is comfortable for you. If you enjoy sitting | | | | Sit however is comfortable for you. If you enjoy sitting |
| with a pillow on the floor, go for it. It is also perfectly | | | | with a pillow on the floor, go for it. It is also perfectly |
| acceptable to sit with a straight back in a chair and let | | | | acceptable to sit with a straight back in a chair and let |
| the chair support your back. (I sit in a chair with my | | | | the chair support your back. (I sit in a chair with my |
| back supported and my legs crossed under me.) Your | | | | back supported and my legs crossed under me.) Your |
| legs do not need to be crossed and the feet can rest | | | | legs do not need to be crossed and the feet can rest |
| on the floor. Observe the position of your shoulders, | | | | on the floor. Observe the position of your shoulders, |
| neck and head. Relax your shoulders down and | | | | neck and head. Relax your shoulders down and |
| lengthen them straight out. Relax your neck muscles. | | | | lengthen them straight out. Relax your neck muscles. |
| Feel that your head is balanced and centered on your | | | | Feel that your head is balanced and centered on your |
| neck. Image that your head is a fish bowl and if it is | | | | neck. Image that your head is a fish bowl and if it is |
| tipped forward or back, you will spill water and fish out! | | | | tipped forward or back, you will spill water and fish out! |
| Check if your jaw is relaxed by allowing the lower jaw | | | | Check if your jaw is relaxed by allowing the lower jaw |
| to drop slightly. | | | | to drop slightly. |
| Breathe through your nose. Begin each lesson | | | | Breathe through your nose. Begin each lesson |
| observing a few breathes expanding the abdomen on | | | | observing a few breathes expanding the abdomen on |
| the inhale and contracting the abdomen on the exhale. | | | | the inhale and contracting the abdomen on the exhale. |
| More detailed breathing instructions are given in the | | | | More detailed breathing instructions are given in the |
| Zen lesson. | | | | Zen lesson. |
| How long to meditate? A ten to fifteen minute | | | | How long to meditate? A ten to fifteen minute |
| meditation session will give you results. If you choose | | | | meditation session will give you results. If you choose |
| to meditate longer, it is because you enjoy the activity | | | | to meditate longer, it is because you enjoy the activity |
| (or should I say non-activity). Greater results are not | | | | (or should I say non-activity). Greater results are not |
| necessarily achieved by time spent in practice as | | | | necessarily achieved by time spent in practice as |
| much as your consistency and concentration during | | | | much as your consistency and concentration during |
| practice. Decide how long your meditation will be. | | | | practice. Decide how long your meditation will be. |
| Choose whatever works best for you to time the | | | | Choose whatever works best for you to time the |
| session. Set a timer to ring when your session ends or | | | | session. Set a timer to ring when your session ends or |
| tell your mind to alert you when the set time has | | | | tell your mind to alert you when the set time has |
| passed. Eventually your mind will know precisely when | | | | passed. Eventually your mind will know precisely when |
| your set time is up. Do not use this method until you | | | | your set time is up. Do not use this method until you |
| have perfected it if you are on a tight schedule. | | | | have perfected it if you are on a tight schedule. |
| During mediation and visualization you will be aware of | | | | During mediation and visualization you will be aware of |
| any outer physical situation that requires your | | | | any outer physical situation that requires your |
| immediate attention. | | | | immediate attention. |
| Mediation is a state of heightened awareness not of | | | | Mediation is a state of heightened awareness not of |
| unconsciousness. | | | | unconsciousness. |
| Excerpt from Relaxation Magic:Hypnosis, meditation | | | | |