This article provides examples of how to achieve a deeper, more relaxed, self-hypnotic meditative state in addition to sharing techniques used by meditation and hypnosis programs. Once you apply these on a consistent basis, you will notice that you have stronger willpower to do those things you know are beneficial and to avoid those you know aren't.
If you'd like to learn more, I recommend searching for sites and books that detail meditation techniques, self-hypnosis, and affirmations. What I've done in this article is condense much of this information into one thorough article.
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I wish I could say that all you have to do is meditate or listen to my CD just once and *poof* you have all the programming you'll ever need and all the willpower of the strongest person. Unfortunately, this is not how it works. As with any skill, the development of positive behaviors requires practice. An hour a day would be great, if you could manage it, but 20-30 minutes a day is more realistic for most people. And for many others, 20-30 minutes every few days is about all they can do. Anything you do will help.
Here are the very basics of meditation and self-hypnosis. You can also use these tips to enhance any guided meditation or hypnosis tape listening experience and to improve results if you practice saying affirmations.
A. Get comfortable with back straight
Place yourself in a comfortable position. It doesn't have to be in that twisted up lotus position. Some people kneel on a pillow with another pillow between their feet and hindquarters. Others lie down. I often kick back in my favorite recliner. However you do it, there are 3 principles: 1. Be comfortable, 2. Keep your back and spine straight, and 3. Make sure you can easily breathe deeply.
B. Deep Breathing
Take several deep breaths beforehand and continue to breathe throughout the session. Don't get crazy with this and make yourself dizzy. Just breathe in, hold for a bit and slowly exhale. Try to imagine the oxygen flowing into your lungs and then slowly out into each part of your body.
Many sources recommend breathing in a ratio of 1:4:2 (or 4:16:8). Breathe in for a count of 4, hold it for 16, and exhale through the entire count of 8. After doing this, you will very quickly notice that you're able to hold your breath longer. If so, just extend the lengths to 6:24:12, 10:40:20, etc.
C. You don't have to be perfectly focused
Before I started meditating, I was a bit intimidated by the gurus who could sit still for an hour or two and focus on one absolute thought. When I started meditating, I (too quickly!) realized that my mind jumps all over the place. I was told that this was perfectly fine. And although it's best to stay focused, it's not necessary. In fact, sometimes it's wise to pay attention to where your mind goes as you may discover solutions to issues and problems.
And so, throughout the meditation, if you ever lose focus, then just return back to your breathing.
D. State/Imagine Goals and Affirmations in Positive Form
Your mind does not understand negations. It only registers the main words. For example, as a quick exercise, do NOT think of the pink elephant.
Did you think of it? Most people do. And so, if you say to yourself, "I will not eat sweets," your mind registers, "I eat sweets." "I will not eat in front of the TV" becomes just the opposite.
Thus, you should rephrase any "I won't" do this to "I will" do the opposite, and so on. Sometimes this can be tricky, but there's something very important to remember...
While in a relaxed state, if you're thinking about what you want in your life, but the words just aren't exactly what you want, your subconscious mind understands intent. And even if your intent is to not overeat, it's much more effective to state the positive and say, for example, "It's easy for me to set down my fork when I've eaten enough."
